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

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In today’s video we’ll go through a science-based full body home workout routine. When we think of a home workout, we assume that they’re inferior for muscle growth. For many bodyweight workout at home routines out there, this is true. But, this is simply because they aren’t 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 you’ll fail to fully activate all the motor units within your muscles. And you won’t 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 can’t do more than that for the following exercises.

All that said, we’re now ready to dive into the full home workout. The first exercise we’ll 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, we’ll 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, it’s 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 aren’t going to cut it. Which is why we’ll use the towel set up again to perform assisted pistol squats to target the quads and glutes. For the eighth exercise, we’ll move onto the Bulgarian split squat with your rear leg elevated on a platform, which will again further target the quads and glutes. Lastly, we’ll 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, it’s 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

I’d 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 it’s 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:
https://builtwithscience.com

DOWNLOAD THE HOME WORKOUT PDF BELOW:
https://builtwithscience.com/homeworkoutPDF

MUSIC:
soundcloud.com/lakeyinspired

Filmed by: Bruno Martin Del Campo

STUDIES:

MUSCLE GROWTH & LOAD
https://journals.lww.com/nsca-jscr/Citation/2018/01000/Effect_of_Resistance_Training_to_Muscle_Failure.19.aspx
https://journals.lww.com/nsca-jscr/Abstract/publishahead/Muscle_Failure_Promotes_Greater_Muscle_Hypertrophy.94591.aspx

DIAMOND PUSH-UP
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4792988/
https://www.ncbi.nlm.nih.gov/pubmed/15705025
https://www.ncbi.nlm.nih.gov/pubmed/16095413

SUPERSET
https://pubmed.ncbi.nlm.nih.gov/28796130-the-effects-of-superset-configuration-on-kinetic-kinematic-and-perceived-exertion-in-the-barbell-bench-press/?from_single_result=28796130

Subscribe to my channel here:
https://www.youtube.com/jeremyethier/?sub_confirmation=1

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Comments

Jeremy Ethier says:

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. We’re all in this together. Stay safe everyone – and do comment below what other helpful topics you’d like to see me cover during this time!

StatchanaReborn says:

Sooo good and clean editing!

Amira Ghazi says:

You have a black cat !!!!! 😮 that's so sweet <3

:::WakeUp::: says:

Not going to break my bones doing some those risky workout.

Ayaan says:

What does Reps mean? Sorry I'm new to workout goals. 😅

Edwin Santander says:

Can replace inverted row with chin ups? I have a closet where i can make them, and i think they look pretty close to that exercise (i have moved 2 weeks ago, i don't have a table)

Reese Binnette says:

Sliding Lat Pulldowns is one of the most creative at home workouts I have ever seen lmao!!! Loved this content, I just started making at home workouts on my channel, so I'll definitely throw those in there!!!

Matheus Cervo says:

It hurts my hands to do pull my body with the sheet. Is there anything that could help with that?

Sunnysideup says:

Thank you so much

John Brand says:

Wow, so hectic intense. I train heavy weight and I struggled on a few of these. Sweating 😅 😝 😷 <———————>🦠

zlicigan says:

No Core exercises?

Tom Tran says:

Hey Jeremy, please do a video about home abs workout

Ibrahim hagati says:

I usually go to the gym 5 days a week but now I cant 😞 so thankyou so much for this video.
I personally also bought an abdominal muscle trainer which I would highly recommend from https://covid19homefitness.com/ as it has helped me keep fit alongside these videos.

Longínquo Horizonte says:

Fantastic video and very well explained and filmed. For the not overly complicated workout freaks out there, remember that the most important is not to sit in your bum all day for the months ahead. Aim to to this workout or another and you will be already in great benefit.

Tony James Slater says:

Really enjoyed this video, made me think about tonnes of exercises that I don't do. Great job! Liked, and now I'm off to get that PDF 😉

Ford Mallong Fitness says:

Nice workouts . Godbless sir 😇

Sci' S says:

I am gonna try: I will update results (So keep 👍)

Day 1# 31 March 2020: My first day

Ntagwanko Kisabanzira says:

What's the minimum number of reps per set that tells me that a certain form of exercise is too extreme for me?

Greg says:

Try pumping up your brains, kid. It'll do you good on much longer run.

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