How to *actually* build muscle at home | science-based guide

Work with me 1:1 👉🏻 https://hannahmalu.com/coaching 🥊 HOME EQUIPMENT RECOMMENDATIONS Resistance bands: https://go.shopmy.us/p-67117748 Adjustable dumbbells: https://amzn.to/4fsM6nA Pullup bar: https://go.shopmy.us/p-62780832 MY NEWSLETTER 💌 Join Hannah's Health Notes, where I share science-based health tips for free: https://www.hannahmalu.com/newsletter CONNECT WITH ME 📸 Instagram:   / hannahmaluhealth   🎥 TikTok:   / hannahmaluhealth   🌍 My website: https://www.hannahmalu.com 📧 Business: hello@hannahmalu.com 🍿 WATCH NEXT ▸ How your metabolism actually works, explained by science    • How your body *actually* burns calories: M...   ▸ 7 Easy ways I hit my daily protein goal without protein shakes    • 7 ways to eat so much PROTEIN you'll be st...   ▸ The Truth About Pilates vs Weight Training    • The Truth About Pilates vs Weight Training   💪 PRODUCTS I USE AND RECOMMEND Smart ring: http://ultrahuman.com/hnnhml (code HNH10 for 10% off) Protein Powder: https://go.shopmy.us/p-55412598 Supplement: https://im8.go2cloud.org/SH7l (code HANNAHMALU for 10% off) Creatine: https://go.shopmy.us/p-55411806 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. 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.