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How To Build Muscle At Home: The BEST Full Body Home Workout For Growth

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Rating: 4.0; Vote: 1

In todays video well go through a science-based full body home workout routine. When we think of a home workout, we assume that theyre inferior for muscle growth. For many bodyweight workout at home routines out there, this is true. But, this is simply because they arent designed properly. You can make comparable gains in muscle mass by using either lighter loads (like bodyweight exercises, or heavier weights in the gym. But there are a couple key points that people overlook when it comes to home full body workout routines. First off, is that you need to push to near failure for every single set you perform in this full body home workout routine. If you stop well short of failure during your sets then youll fail to fully activate all the motor units within your muscles. And you wont experience the same amount of growth that you would when using heavy weights. Secondly, you need to be working with a weight or resistance that is at least 30-40% of your 1 rep max if you want to maximize growth. So 30-40% of your 1 rep max equates to around 30-40 reps per set. So, make sure you cant do more than that for the following exercises. All that said, were now ready to dive into the full home workout. The first exercise well use here are narrow grip push-ups with the hands placed in a diamond shape, which will be used to target the chest and triceps. Next, well use the inverted row to target our overall back with most of the emphasis on the mid back for thickness. Then, the third exercise is pike push-ups, which mainly target the shoulders and triceps. Now, its time to target the back, primarily the lats, with a vertical pulling angle through the sliding lat pulldowns. The fifth of the bodyweight exercises is the bicep towel curls, which allows for arms isolation. Then, to target the long head of the triceps, you can simply switch over and perform tricep extensions in your setup for the bicep curls. For most of us, bodyweight squats just arent going to cut it. Which is why well use the towel set up again to perform assisted pistol squats to target the quads and glutes. For the eighth exercise, well move onto the Bulgarian split squat with your rear leg elevated on a platform, which will again further target the quads and glutes. Lastly, well use the sliding leg curl to work the hamstrings through both hip and knee extension. Now, as for your home workout routine, just like your exercises in the gym, its vital that you get adequate rest of roughly 2 minutes between each of your sets. And to do so in this workout while saving time, you can perform the following upper body exercises in a superset fashion: Home workout (superset): SUPERSET: Diamond Push-Ups: (4 sets 2 flat, 2 decline) Inverted row (4 sets) SUPERSET: Pike Push-ups (3 sets) Lat pulldowns on floor (3 sets) SUPERSET: Biceps towel curl: 2 sets Tricep bodyweight extensions: 2 sets Assisted pistol squat: 3 sets each side Bulgarian split squat 3 sets each side Hamstring leg curls: 4 sets Id recommend performing this full body home workout 3-4 times a week. Guys I hope you enjoyed this one and I also hope you were able to see that its the little details like what I went through in this video that really are key to maximizing growth and to actually see progress with whatever workout routine you choose to do. And for a step-by-step program that takes care of all the guess work for you and shows you exactly how and what to work out and eat week after week so that you can fuel your body and build muscle most effectively with science, then simply take the analysis quiz to discover which science-based program would be best for you and where your body is currently at below: DOWNLOAD THE HOME WORKOUT PDF BELOW: SCIENCE-BASED PROGRAMS: : soundcloud. com/lakeyinspired MUSCLE GROWTH & LOAD DIAMOND PUSH-UP SUPERSET
Date: 2022-01-03

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Comments and reviews: 10

Charging
I just came across this video because Ive recently began my journey. I was 57 263lbs. In January of 21. Im now at 172lbs. today 12/7/21. This has been through home workouts only but Im having trouble with gaining. Losing is easy because I had such a high bmi I guess but no matter the eating I just seem to increase my metabolism and crave more. I will try this workout and will definitely return with my results because I believe this video just saved me loads of gym hassles. Im a father of 3 and being at home is kinda all I can do besides work. Thanks a bunch!
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Juliroh
you WONT grow from home-workouts if you been in the gym all the time. if i start doing pushups and some lightweights at home i migt maintain my muscle but i wont grow an inch from small weights. PROGRESSIVE OVERLOAD is required for natural lifters to grow and yes a beginner will grow from only pushups but after sometime they will stop growing.
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Jeremy
I hope you enjoy the video and the accompanying PDF, and hopefully this is helpful for you all during these tough times. Please do share the workout with any family/friends who would find this useful as well. Were all in this together. Stay safe everyone and do comment below what other helpful topics youd like to see me cover during this time!
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M.
I did one set, five repetitions tops, and I didn't do them properly but on easy mode (push-ups with knees on the ground etc) and I'm sitting here half dead with my heart racing lmaooo - at least I know there is definitely room for improvement haha thanks for the great exercises
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Antony
Hi, have you considered this kind of diet plan called the Okibetonic Secrets? My cousin says it helps people lost plenty of weight. Is that possible? I also noticed many good review about this diet plan. Thoughts?
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Misty_GreenAlien
Diamond push up 4
pike push up 3
My own workout 1
Assisted pistol squad (chair) 3 each side
Bulgarian squad (without chair) 3 each side
Hamstring curl ups 4
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Enrique
Wish you had a section in your program for those who actually want to gain fat, every single one of the options is for lean bulking. But I want some fat gain as well
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sn
Are there any alternatives to any of the exercises performed with bed sheets or a way to substitute the bed sheets for equipment (e. g resistance bands)
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SAN
The trick to this, ladies and gents is do every exercise till failure. Like literally till failure. You will see results as if u r going to the gym
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Cakewaa
So should I take a day to rest between each day I do this workout? So if I do it on Monday, the next day I do it is wensday
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