How to *actually* build muscle at home (based on science)

🥊 HOME EQUIPMENT RECOMMENDATIONS Resistance bands: https://go.shopmy.us/p-62780685 Adjustable dumbbells: https://amzn.to/4fsM6nA Pullup bar: https://go.shopmy.us/p-62780832 Become your own health coach, cut through the wellness noise, and build your own health system that you'll actually stick to: https://www.hannahmalu.com/healthessentialsguide Let's stay connected: https://instagram.com/hnnhmalu 🍿 WATCH NEXT ▸ 14 Small Habits to Boost Your Metabolism *no movement required* https://www.youtube.com/watch?v=KFbiCp3KI8k&list=PLOMnbB1Hi8Svqnly6jVNrk1sJ2zZxKOZq&index=6&pp=gAQBiAQB2AbAAg%3D%3D ▸ 7 Easy ways I hit my daily protein goal *without protein shakes* https://www.youtube.com/watch?v=NihkG_W5VqA&list=PLOMnbB1Hi8Svqnly6jVNrk1sJ2zZxKOZq&index=9&pp=iAQBsAgC ▸ The Truth About Pilates vs Weight Training https://www.youtube.com/watch?v=zve5emG2M4c&list=PLOMnbB1Hi8Svqnly6jVNrk1sJ2zZxKOZq&index=6&t=33s&pp=iAQBsAgC 💪 HEALTH PRODUCTS I USE My smart ring: http://ultrahuman.com/hnnhml (code "HNH10" for 10% off) Protein Powder: https://go.shopmy.us/p-55412598 My skincare: https://shopmy.us/collections/5699984 Thank you for watching and for being here! 0:00 Hi 0:31 What actually builds muscle (at home or anywhere) 2:29 Two ways to do home workouts 3:16 Equipment: what you need (and don't) 4:53 Exercise menu: lower & upper body 8:44 Building your workout plan 9:49 Working out with videos 12:42 The most important thing 🙋‍♀️ ABOUT ME Hi! I’m Hannah, a German health nut certified in nutrition and fitness. I translate health science into what really matters for your nutrition, fitness, mindset, and lifestyle, so that health feels less complicated and actually doable in your everyday life. Business inquiries: hello@hannahmalu.com SOURCES Ogawa M, Hashimoto Y, Mochizuki Y, et al. Effects of free weight and body mass-based resistance training on thigh muscle size, strength and intramuscular fat in healthy young and middle-aged individuals. Exp Physiol. 2023;108(7):975-985. doi:10.1113/EP090655 Schoenfeld BJ, Grgic J, Van Every DW, Plotkin DL. Loading recommendations for muscle strength, hypertrophy, and local endurance: a re-examination of the repetition continuum. Sports (Basel). 2021;9(2):32. doi:10.3390/sports9020032 DISCLAIMER: Some of the links in this description box are affiliate links, which means I may get a small commission if you make a purchase via that link with NO extra cost to you. The content I share on this channel is based on my own experience and knowledge. When I talk about health related topics, I'm not giving medical advice but do so for educational purposes. If you want to try out health related tips I share, please consult with a health professional in person before doing so.