How to build muscle at home: the best full body home workout for growth:-
In light of all the corona virus commotion and outbreaks in this world we thought it'd be a great idea for us to make a science-based full-body home workout routine that you can resort to in the event that you're either staying away from the gym or the gyms in your area currently close to the outbreak.
Now typically when we think of home workouts where you're more or less limited to just using your body weight we automatically assume that they're inferior for muscle growth when compared to working out at a gym we have access to heavy weights and we're not gonna lie for most home body weight workouts out there this is true and they are in fact inferior for growth but this is simply because they aren't designed properly because research has time and time again shown that in both untrained and trained individuals you can make comparable gains in muscle mass by using either lighter loads with your body weight .
For example or heavier weights in the gym but the catch is that there's a couple key points that people overlook when it comes to home workouts which are key to ensuring that you're still able to maximize your growth despite being limited to just your body weight these key points are essential that you incorporate into the routine we'll be providing you .
Arguably the most important is that you need to push too near to failure for every single set that you perform in this workout this is because research has shown that when using lighter loads if you stopped well short of failure during your sets then you'll fail to fully activate all the motor units within your muscles and as a result you won't experience the same amount of growth that you would when using heavy weights therefore during each set of this workout you want to push until you generally just have a couple reps left before you would not be able to perform another rep with good form due to muscle fatigue now this will be very uncomfortable to do given that we'll be working with a high rep range but it's essential that you push through if you truly want to maximize your growth with this routine secondly although research has shown that working with higher reps and lighter loads like with your body weight for example can lead to comparable growth as heavier weights in the gym it seems that there is a low-end cutoff to this where if you train with loads or you as a resistance that is too light then you won't be able to maximize growth which seems to be right around 30 to 40 percent of your one rep max meaning that during each of you sets you need to be working with the weight resistance that is at least 30 to 40 percent of your water level at max if you want to maximize growth now although this is easier to calculate when using weights since we're just using our body weight in this workout we want to convert this to revs so 30 to 40 percent of your one-hour Max equates to around 30 to 40 reps per set and what this means is that if you're doing one of the exercises in the workout we'll provide you and you're able to perform more than 30 or 40 reps on it during each set when pushing to near failure then it's an indication that you aren't using a resistance or variation that's difficult enough and you want to instead use one of the progressions that we'll provide you to make the movement more demanding so ideally you should not be reaching over 30 to 40 reps during any of your sets in this workout .
Now that we have that covered , we're ready to dive into the full body home workout designed to train all of your upper body and lower body musculature and a proportion a manner we'll first go through the various exercises on how to perform them and then we'll cover your options in terms of how to best execute the workout the first exercise we'll use here are .
1. Narrow grip push-ups
Narrow grip push-ups with a hands place in a diamond shape which will be used to target the chest and triceps we'll be using the specific hand placement since 3 EMG papers have confirmed that it elicits significantly greater chest and triceps activation when compared to a shoulder width or wide hand placement during the pushup perform 4 sets of these in total two of these sets will be performed on a flat surface to emphasize the whole chest whereas two of these sets should be performed in a decline with your feet elevated and your hands positioned a little bit more towards their face as this will now shift more emphasis to the upper chest given that it now incorporates more shoulder flexion into the push-up which is one of the main functions of the upper chest and to progress this movement you can simply stuff a bag with books and strap it onto your back to gradually increase the load you can also use a band to add more resistance to the movement as well .
2. Inverted Row
Now we're going to move on to the inverted row to target our roll back with mostly emphasis on the mid back for thickness now ideally for the most resistance you should either use a broom or mop and place that between two chairs or you can perform this under a sturdy table like so and to make this movement easier you can start out with bent knees to use your legs for support another option though is a following setup instead which we'll continue to use later on those work out simply take two bed sheets or towels tie a basic knot at the end of each of them and then throw it over your door and close your door this will enable you to now perform your roll like so for whichever variations you do choose though you can progress them by either getting your body more horizontal to the ground by elevating your feet or add more load with the use of a backpack stuffed with books .
3. Pike push ups
Next we'll be moving on to something called Pike push-ups to mainly target the shoulders and triceps but these you can start them out on the ground by assuming a push-up position and then moving your hands closer to your feet while keeping your legs straight such that your body now makes an upside-down V shape then bend your elbows and lower your upper body until the top of your nose nearly touches the floor your head should move forward past your hands as you reach the bottom position and then return to between your hands at the top position and just like with the overhead press your elbows should not flare out sideways keep them tucked and forearms vertical over your wrists as you descend then to progress this you can first simply elevate your feet up to the edge of a platform and then to progress this even further you can move your hands closer to the feet which will make the movement considerably harder and then again just repeat the process of elevating your feet onto a higher platform once you're ready I'd recommend marking down with tape how far your hands are from the platform so you're able to accurately gauge your progress over time next it's time to target the back primarily the lots with a vertical pulling angle rather than horizontal like we did earlier this one is bound to get you read looks around the house but is worth it for the return and back hands is going to provide simply lay on a smooth surface and use something for grip on your hands like shoes for example then you simply perform a lat pull-down motion by pulley elbows down - slide your body up you should feel your lats working as you do so and to progress' it you can simply add weight with a backpack and/or provide additional resistance by pressing your feet into the ground as you're performing reps now it's time for some arms isolation go back to your bed sheet set up and lean back with your arms straight like so then keeping your body straight and elbows locked in position curl your hands towards your face by using your biceps then to target the long head of the triceps which is yet to be emphasized in this workout you can simply switch over and perform tricep extensions like so again keeping that elbow lock in place and your body in a straight line alternatively these can also be done on an elevated platform like so now for these arm exercises you can progress them a few ways by orienting your body to be more horizontal to the ground transitioning to just one arm at a time and/or just adding weight by using the backpack .
Next it's time to move on to the lower body and for most of us body weight squats just aren't going to cut it which is why today we will be using the bed sheet set up once again to perform assisted pistol squats to target the quads and glutes .
4. Pistol squats
Lean back with both of your arms straight and then at first lift one leg off the ground then you have to simply squat down to finish your reps on one leg before changing to the other leg and at first you can use your arms to pull yourself up for assistance if you need to but over time you can progress it by either relying less on the support of your arms during the movement or transition during the workout doing the same movement as you do but decreasing the range of motion by sitting on an elevated platform and gradually reducing the height of this to continue making it harder next we will move on to one of the most familiar workout that is the Bulgarian split squat .
5. Bulgarian split squat
With your rear leg elevated up on a platform which will again further target the quads and glutes to progress them you can simply hold a weighted backpack at your chest like so once that gets too easy though more difficult progression is the assisted shrimp squat where you can use the side of the counter for assistance hold one leg behind you with the same arm and then squat down until your knee is just about to touch the floor and then come back up with the assistance from the counter as needed and over time you can progress these by moving off of the counter .
Next we will use a sliding leg curl to effectively work the hamstrings through both hip and knee extension .
6. Leg curl
Simply liye on a smooth surface and place your feet on two cloths or something else that will enable them to slide with ease then using your hamstrings curl up your heels towards you while raising your hips up into the air your back should remain straight to do so and to progress these you can slow down the tempo and perform them with just one leg at a time. So here is a summary of the workout now when performing it just like your exercises in the gym is vital that you get adequate rest of roughly 2 minutes between each of your sets and to do so in this workout while saving you time you can perform the following upper body exercises in a superset fashion as shown below where you all can perform for example a set of the push-ups rest for a time interval of 30 to 45 seconds then go right into a set of the inverted row rest for 30 to 45 seconds again and then go back to the push-ups and repeat by strategically using this against antagonist superset method with the appropriate exercises research has shown that you'll be able to save time while ensuring that your performance on your sets don't suffer and as for the rep ranges again you need to push the new failure each set which is why I haven't given a specific number of reps as this is gonna vary for everyone so instead just note down how many reps you perform for each set try to beat those numbers in your next workout and use the progressions as needed once you're reaching over 30 reps per set and then as for frequency I recommend performing this workout three to four times a week as this will ensure that each of your muscles are worked at the optimal number of sets that is required to maximize growth .
All the body home workouts mentioned above are really very helpfull if you all do this with proper posture and eat a healthy diet with it.
In light of all the corona virus commotion and outbreaks in this world we thought it'd be a great idea for us to make a science-based full-body home workout routine that you can resort to in the event that you're either staying away from the gym or the gyms in your area currently close to the outbreak.
Now typically when we think of home workouts where you're more or less limited to just using your body weight we automatically assume that they're inferior for muscle growth when compared to working out at a gym we have access to heavy weights and we're not gonna lie for most home body weight workouts out there this is true and they are in fact inferior for growth but this is simply because they aren't designed properly because research has time and time again shown that in both untrained and trained individuals you can make comparable gains in muscle mass by using either lighter loads with your body weight .
For example or heavier weights in the gym but the catch is that there's a couple key points that people overlook when it comes to home workouts which are key to ensuring that you're still able to maximize your growth despite being limited to just your body weight these key points are essential that you incorporate into the routine we'll be providing you .
Arguably the most important is that you need to push too near to failure for every single set that you perform in this workout this is because research has shown that when using lighter loads if you stopped well short of failure during your sets then you'll fail to fully activate all the motor units within your muscles and as a result you won't experience the same amount of growth that you would when using heavy weights therefore during each set of this workout you want to push until you generally just have a couple reps left before you would not be able to perform another rep with good form due to muscle fatigue now this will be very uncomfortable to do given that we'll be working with a high rep range but it's essential that you push through if you truly want to maximize your growth with this routine secondly although research has shown that working with higher reps and lighter loads like with your body weight for example can lead to comparable growth as heavier weights in the gym it seems that there is a low-end cutoff to this where if you train with loads or you as a resistance that is too light then you won't be able to maximize growth which seems to be right around 30 to 40 percent of your one rep max meaning that during each of you sets you need to be working with the weight resistance that is at least 30 to 40 percent of your water level at max if you want to maximize growth now although this is easier to calculate when using weights since we're just using our body weight in this workout we want to convert this to revs so 30 to 40 percent of your one-hour Max equates to around 30 to 40 reps per set and what this means is that if you're doing one of the exercises in the workout we'll provide you and you're able to perform more than 30 or 40 reps on it during each set when pushing to near failure then it's an indication that you aren't using a resistance or variation that's difficult enough and you want to instead use one of the progressions that we'll provide you to make the movement more demanding so ideally you should not be reaching over 30 to 40 reps during any of your sets in this workout .
Now that we have that covered , we're ready to dive into the full body home workout designed to train all of your upper body and lower body musculature and a proportion a manner we'll first go through the various exercises on how to perform them and then we'll cover your options in terms of how to best execute the workout the first exercise we'll use here are .
1. Narrow grip push-ups
Narrow grip push-ups with a hands place in a diamond shape which will be used to target the chest and triceps we'll be using the specific hand placement since 3 EMG papers have confirmed that it elicits significantly greater chest and triceps activation when compared to a shoulder width or wide hand placement during the pushup perform 4 sets of these in total two of these sets will be performed on a flat surface to emphasize the whole chest whereas two of these sets should be performed in a decline with your feet elevated and your hands positioned a little bit more towards their face as this will now shift more emphasis to the upper chest given that it now incorporates more shoulder flexion into the push-up which is one of the main functions of the upper chest and to progress this movement you can simply stuff a bag with books and strap it onto your back to gradually increase the load you can also use a band to add more resistance to the movement as well .
2. Inverted Row
Now we're going to move on to the inverted row to target our roll back with mostly emphasis on the mid back for thickness now ideally for the most resistance you should either use a broom or mop and place that between two chairs or you can perform this under a sturdy table like so and to make this movement easier you can start out with bent knees to use your legs for support another option though is a following setup instead which we'll continue to use later on those work out simply take two bed sheets or towels tie a basic knot at the end of each of them and then throw it over your door and close your door this will enable you to now perform your roll like so for whichever variations you do choose though you can progress them by either getting your body more horizontal to the ground by elevating your feet or add more load with the use of a backpack stuffed with books .
3. Pike push ups
Next we'll be moving on to something called Pike push-ups to mainly target the shoulders and triceps but these you can start them out on the ground by assuming a push-up position and then moving your hands closer to your feet while keeping your legs straight such that your body now makes an upside-down V shape then bend your elbows and lower your upper body until the top of your nose nearly touches the floor your head should move forward past your hands as you reach the bottom position and then return to between your hands at the top position and just like with the overhead press your elbows should not flare out sideways keep them tucked and forearms vertical over your wrists as you descend then to progress this you can first simply elevate your feet up to the edge of a platform and then to progress this even further you can move your hands closer to the feet which will make the movement considerably harder and then again just repeat the process of elevating your feet onto a higher platform once you're ready I'd recommend marking down with tape how far your hands are from the platform so you're able to accurately gauge your progress over time next it's time to target the back primarily the lots with a vertical pulling angle rather than horizontal like we did earlier this one is bound to get you read looks around the house but is worth it for the return and back hands is going to provide simply lay on a smooth surface and use something for grip on your hands like shoes for example then you simply perform a lat pull-down motion by pulley elbows down - slide your body up you should feel your lats working as you do so and to progress' it you can simply add weight with a backpack and/or provide additional resistance by pressing your feet into the ground as you're performing reps now it's time for some arms isolation go back to your bed sheet set up and lean back with your arms straight like so then keeping your body straight and elbows locked in position curl your hands towards your face by using your biceps then to target the long head of the triceps which is yet to be emphasized in this workout you can simply switch over and perform tricep extensions like so again keeping that elbow lock in place and your body in a straight line alternatively these can also be done on an elevated platform like so now for these arm exercises you can progress them a few ways by orienting your body to be more horizontal to the ground transitioning to just one arm at a time and/or just adding weight by using the backpack .
Next it's time to move on to the lower body and for most of us body weight squats just aren't going to cut it which is why today we will be using the bed sheet set up once again to perform assisted pistol squats to target the quads and glutes .
4. Pistol squats
Lean back with both of your arms straight and then at first lift one leg off the ground then you have to simply squat down to finish your reps on one leg before changing to the other leg and at first you can use your arms to pull yourself up for assistance if you need to but over time you can progress it by either relying less on the support of your arms during the movement or transition during the workout doing the same movement as you do but decreasing the range of motion by sitting on an elevated platform and gradually reducing the height of this to continue making it harder next we will move on to one of the most familiar workout that is the Bulgarian split squat .
5. Bulgarian split squat
With your rear leg elevated up on a platform which will again further target the quads and glutes to progress them you can simply hold a weighted backpack at your chest like so once that gets too easy though more difficult progression is the assisted shrimp squat where you can use the side of the counter for assistance hold one leg behind you with the same arm and then squat down until your knee is just about to touch the floor and then come back up with the assistance from the counter as needed and over time you can progress these by moving off of the counter .
Next we will use a sliding leg curl to effectively work the hamstrings through both hip and knee extension .
6. Leg curl
Simply liye on a smooth surface and place your feet on two cloths or something else that will enable them to slide with ease then using your hamstrings curl up your heels towards you while raising your hips up into the air your back should remain straight to do so and to progress these you can slow down the tempo and perform them with just one leg at a time. So here is a summary of the workout now when performing it just like your exercises in the gym is vital that you get adequate rest of roughly 2 minutes between each of your sets and to do so in this workout while saving you time you can perform the following upper body exercises in a superset fashion as shown below where you all can perform for example a set of the push-ups rest for a time interval of 30 to 45 seconds then go right into a set of the inverted row rest for 30 to 45 seconds again and then go back to the push-ups and repeat by strategically using this against antagonist superset method with the appropriate exercises research has shown that you'll be able to save time while ensuring that your performance on your sets don't suffer and as for the rep ranges again you need to push the new failure each set which is why I haven't given a specific number of reps as this is gonna vary for everyone so instead just note down how many reps you perform for each set try to beat those numbers in your next workout and use the progressions as needed once you're reaching over 30 reps per set and then as for frequency I recommend performing this workout three to four times a week as this will ensure that each of your muscles are worked at the optimal number of sets that is required to maximize growth .
All the body home workouts mentioned above are really very helpfull if you all do this with proper posture and eat a healthy diet with it.
Comments
Post a Comment
please do not enter any spam link in the comment box.