How To Build Muscle At Home: Science-Based Workouts (No Equipment Needed!)

How To Build Muscle At Home: Science-Based Workouts (No Equipment Needed!)



Please visit these websites to stay up to date with COVID-19:
http://cdc.gov, http://who.int, https://www.canada.ca/en/public-health.html

In this video I'm breaking down exactly how I would design complete at-home full body workouts to maintain or build muscle. I also give some nutritional advice for either losing fat or building muscle while training from home! I break the exercises down into 4 categories:

1. Leg Exercises
2. Push Exercises
3. Pull Exercises
4. Isolation Exercises

I recommend doing 3-5 full body workouts per week, 1-2 exercises per muscle (or per “category”) and 3-4 sets per exercises per bodypart. The extra rep range is not as important as simply training close to failure. High reps are effective for building and maintaining muscle IF you go close to failure. I recommend stopping 1-3 reps shy on most sets and optionally taking the last set to failure with good form. Exactly how much volume you need will depend on your advancement level, so I am keeping things very general for now. Hope this helps!

Find all my exercise technique videos here: https://www.youtube.com/watch?v=vcBig73ojpE&list=PLp4G6oBUcv8yGQifkb4p_ZOoACPnYslx9

Recommended Podcasts:
https://samharris.org/podcasts/190-respond-coronavirus/
https://samharris.org/podcasts/191-early-thoughts-pandemic/

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SOURCES:

Scientific References:

https://www.ncbi.nlm.nih.gov/pubmed/31732517
https://examine.com/topics/coronavirus/
https://www.ncbi.nlm.nih.gov/pubmed/23053130
https://www.ncbi.nlm.nih.gov/pubmed/27329807

MUSIC
‣ Ryan Little – Elevated
‣ Ryan Little – Think About You
‣ https://www.youtube.com/user/TheR4C2010

Filmed and edited by Rashaun R and me using Final Cut Pro X and Sony A7R3

Rashaun's YouTube:
‣https://www.youtube.com/channel/UClnG0SHgQJm9CcZWIEgRnMw

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About me: I'm a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I've been training for 12 years drug-free. I'm 5'5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked).

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Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.

all right what's going on guys so I wanted to make a quick video here just covering a few tips that I have for modifying your training during the corona virus outbreak many people now being forced to train at home now since this is a fairly heated topic at the moment I'm going to start here with a few disclaimers first I'm not an infectious disease expert so you'll want to visit these websites that I'll put up here on the screen for specific recommendations related to kovat 19 and if there's any conflict between what I say in this video and the things reported from these sources you'll want to default to these authorities second I decided that I am going to monetize this video after all I'm just gonna donate all the ad revenue that it generates if it generates any to a charity for kovat research or something like that and I'll leave the details in a comment down below once I figure out what makes the most sense there now it comes to the general coronavirus stuff I've listened to several different interviews with experts on this in there are two podcasts in particular but I definitely recommend checking out especially if you're still having a difficult time sort of filtering through all the noise on this also before I get to the training stuff I do want to quickly cover diet and as you'd probably expect there's been no shortage of idiocy about this stuff on the internet um so I've seen people saying that the vegan diet can prevent Co vid I've seen other people saying that the carnivore diet can help and keto people saying that the keto diet is the key all of this is nonsense there's no evidence that any named diet can prevent much less kurková 19:00 I am aware of one study linking the keto diet to protection from influenza however this was only one study it was conducted on mice in influenza viruses are not the same as coronaviruses so to use this paper as support for the keto diet is an enormous stretch to say the least and my best advice is to simply follow the same general nutrition advice that you should be following anyway so I try to stick to a Whole Foods minimally processed diet for the most part you need a wide variety of different fruits and vegetables to avoid nutrient deficiency also there was this super popular post on Twitter claiming that drinking warm water would help flush the virus down into your stomach or stomach acid but then kill the virus this is also nonsense staying hydrated is a good idea but unfortunately isn't going to prevent you from catching this thing or cure you of it if you got super dosing vitamin C has also been suggested as a prevention method according to examine this only seems to work against the common cold and only if you started taking it regularly before falling sick and again there's zero evidence that it does anything against coronavirus so I think the best things that we can do are behavioral things like washing your hands not touching your face in avoiding contact with infected people so this brings me to the gym now I would say that many of us are most likely at some point gonna need to switch to at home workouts very soon if we haven't already so I'd like to go through some general modifications and strategies for training at home now first of all there's no need to panic about losing your gains you're probably not gonna lose a significant amount of muscle even if you take a small break from lifting or if your training is suboptimal for a while for example there was this 2013 study from Elvis our and colleagues which had one group trained continuously for 24 weeks so for 6 months straight and then another group trained periodically for 6 months so they trained for 6 weeks take 3 weeks off trained for 6 weeks take another 3 weeks off and so on and what they found was that during the 3 week D training periods subjects did lose some muscle but regained it back very quickly when they resumed normal training again so over that six-month period for both the triceps in the pecs muscle growth ended up being about the same so a few weeks isn't going to rob you of all your gains as long as you get back to regular training afterward especially if you do some kind of weighted loading it doesn't need to be the most perfect workout ever in order to maintain your muscle mass and any tensile stimulus on the muscle is gonna be better than no stimulus at all I'd also recommend eating at caloric maintenance or in a slight chloric surplus if retaining muscle is your main priority if you're cutting you're already at a greater risk of muscle loss and then if you're forced to Train sub-optimally that's only gonna make matters worse so if you're training from home using only light weights and minimal equipment I'd recommend at least bumping your calories up to maintenance now obviously if your main goal is to continue losing fat you'll want to be in a caloric deficit so in that case I recommend at least bumping your protein up to one gram per pound of body weight alright so with all that said I'm gonna take the camera off here and show you guys a few of my favorite at-home exercises and show you a few strategies that might be helpful if you're stuck at home so general principles are for general principles if you want to keep in mind the first is I recommend doing three to five full-body workouts per week you want to pick one or two exercises per body part depending on what you want to focus on most for those exercises you'll want to do three maybe four sets per exercise depending on how much volume you need to do and then the fourth one is the one that most people miss which is you need to train close to failure I found a lot of people who do at home workouts just write three sets of 20 reps and they stop at 20 because that seems like a lot but maybe you could have gotten 40 to 50 and what we know from the research is it doesn't really matter what the specific rep count is what matters is that you're getting sufficiently close to failure so for all these exercises I'm not going to list any rep counts because it doesn't really matter they're probably going to be pretty high because we're not training with any or much external resistance so you're probably gonna have to do fairly high rep workouts but again the key is not the actual rep count it's are you sufficiently close to failure so for all these exercises just leave one maybe two or three reps in the tank and then I'd say for the last set of each exercise just take that to failure and actually push yourself this is gonna be far better at maintaining muscle mass and just doing circuit style workouts where you're just getting a pump or just going through the motions all right so I'm actually gonna break this down into four different categories so we're gonna do leg exercises push exercises pull exercises and isolation exercises so stuff for like the biceps triceps calves and abs so for each of these categories I'm gonna provide two or three different exercises that you can choose from so you're gonna pick one exercise per full body workout if that makes sense I figured that would be more comprehensive than just doing like one sample workout so I'm gonna show you guys a bunch of different exercises and you can pick out which ones you want to do on which days first thing you should do before anything is just get the blood flowing so do a little bit of like cardio so you can do like jump rope if you – what I would do is over here play their basketball and that'll get you wind up so I'm sorry I'm kind of by the way but whatever the activity is if you're gonna do it you could just like jog back and forth whatever come back tomahawk who's gonna get you going with a bit of energy so then from that then you'll hop into your first exercise we're gonna start with the legs first exercise for legs is gonna be the Bulgarian split squat is gonna be way harder than just doing standard bodyweight squats so you're gonna elevate one back leg bring your front leg forward and you're gonna drive through your heel here and do reps until you get two to three reps left in the tank for a lot of you that's gonna be way too many reps so you're gonna need to make it a little bit harder on yourself so one way that you can do that is by keeping a constant tension approach so if you come down get nice and deep here and then you're not gonna come in and rest all the way up at the top you're just gonna keep a nice pulse going and you're probably gonna bang out a nice few reps now that's still too easy for you you're probably gonna need some kind of weighted resistance so I've only got 12 pound dumbbells here at home for now but even just having that little bit of extra weight can make a big difference if you don't have any weight at all you can make it a little bit more difficult by increasing the range of motion so in addition to keeping that constant tension approach elevate your front foot up here careful this is gonna be back and get a little bit deeper at the bottom and then still keeping your constant tension approach at the top and that's gonna be more challenging than just simply doing it with that shorter range of motion alright so that was mostly for the quads next is an exercise more for the glutes and again you're only gonna pick one or two of these per workout for the most part so this is just a simple hip thrust so for some of you guys you could just do straight hip thrusts with a strong glute squeeze and a strong land muscle connection but you might need to do a million reps in order to get sufficiently close to failure so what I would recommend doing here is doing them unilaterally lift one leg up and you're doing the same motion keeping constant tension on your glutes so even at the bottom you're not releasing that tension and you still kind of got your butt cheeks squeezed together and then at the top you're really squeezing that glute so this is going to be a lot harder a lot harder and you easily cut your reps in half if not more and then obviously repeat it on the other side if that's still too easy then you can obviously add some resistance what I would do is just sit a dumbbell here in your lap and then you can still do them unilaterally and even just a little bit of weight like that does make the difference does make the exercise quite a bit more challenging okay so the next one is going to be a Nordic ham curl this is a really difficult exercise probably the toughest of the ones we've done so far so for here you just want to pin your heels underneath your couch this should work for most people my couch kind of pops up when I do them so what you could do is have like a friend or a significant other sit here on the couch so that it doesn't pop up if you find that happening but we'll be okay here for the duration for this one the most important thing is keeping your hips extended so when a lot of people do the Nordic curl they tend to come forward at the hips and that's a way of cheating that's gonna make it a lot easier on you so keep your hips extended by keeping your glutes squeezed and you're gonna fall fall fall fall fall fall fall until you feel like you're you can't control it anymore with your hands friends and you're gonna push yourself back up till you get about maybe half the way and then finish the squeeze out with your hamstrings so I'll do a full rep for you guys here so I'm gonna fall fall fall fall fall squeezing my hamstrings then I'm gonna come in and I'm gonna squeeze back up push and squeeze the rest of the way and I would say maybe I would get something like eight to twelve reps like that and those are really challenging any way you slice it oh and you could also if you don't have the smoke that you could just have a training partner kind of pain your ankles down for those as well when you're doing these workouts you can do them in a circuit you don't have to do all three sets of the leg stuff first and then do like your push stuff and then your pull stuff you can just go through it in a circuit and that'll help keep the pace of the workout up a bit I find with at home workouts if you're just sitting around you can get distracted on your phone or whatever so I just kind of like to keep things moving alright so the next exercise I'm going to cover is the pistol squat so most people won't be able to do this outright so there's a simple progression you can follow pistol squat is basically just a one-legged squat so you're gonna put your non squat leg in front of you put your hands out for you is that's a counterbalance I'm gonna sit back into the chair and then squat up and you can do that for however many reps you're comfortable doing that for I'd probably do at least 10 to 12 and then obviously switch legs and repeat that's the first progression after that you can move on to the assistant pistol spot so for this you have one hand out and the other hand on some kind of surface that'll keep your balance and then you're just gonna squat all the way down back up this hand can help you a little bit right okay easy then once you've mastered that having done a full pistol squat in a while so good easy on me at home you can do it freestanding pistol squat so for this like at the front of you hands out as a counterbalance and I'll solve it babe I want to do two in a row okay yeah so filled your rep count up on that for most people balance was probably the most difficult thing at first but you will build that strength as you go as well all right that's it for the leg stuff up next we're gonna do three I think different push exercises so I'm not gonna split these into like chest and shoulders are just going to be function as general push movements so the most obvious one here is really going to hit the pecs also the anterior delts is the pushup so everyone can do this well if you can't do it you can do it from your knees but it doesn't require any equipment at all and I think the push-up is a good exercise that to just do high reps with so I even actually have this included in my own full body program when I'm training at the gym and I'll just try to beat whatever rep count I got the previous week so right now I can do around 65 push-ups as an AM lat so if I were to do that right now the next day I do push-ups I'd want to try to do 66 and 67 and then so on and so forth now if you don't want to do all that high rep training there are ways that you can make it more difficult so one way is to just elevate your feet so this is going to make the push-up mimic more than equine press so you'll target more of the upper pecs and anterior delts doing it this way then just the standard feet on the ground so they only get a bit more difficult but not by much now if you have a partner around with you you can have them load a plate if you happen to have one on your upper back or if you're really strong you could just have your friend or significant other or whatever literally sit back which Hotel workouts and things like that and then also if you have some bands you can easily wrap the band around your back and just do push-ups like that now one other thing that you can do for push-ups I forgot to mention is deficit push-ups so if you're at home and you have plates you could stack a couple plates under your hands if not maybe you could stack like a couple textbooks on top of each other that's just going to give you a little extra range of motion a little more stretch and make the movement a little more challenging and after that we're gonna move on to the next exercise which is going to be a vertical pushup so similar to the regular pushup except you put your feet up on the wall and you're gonna do push-ups that way now you'll want to gradually increase the torso inclination until you get more and more vertical you might find these to be really challenging so this is a way that you can kind of load your shoulders and your upper pecs you know higher rep range without actually having any weights so this is one of my favorites actually all right third push exercise kind of a push exercises the shoulder exercise it will call it push is gonna be a lateral raise now if you have bayesians or dumbbells it's pretty obvious how you do this check out my technique Tuesday video if you don't know but I think what's more interesting is if you don't have any of this equipment you can do unloaded lateral raises with a strong isometric contraction I'll show you guys how to do that over here in the door by stand in the doorway and push against the back of your hands like this not super hard but hard enough so that you can feel your lateral delts start to turn on here so I'll hold that for maybe 10 to 15 seconds kind of gradually increasing the pressure and feeling my lateral delts turn on and then I'll step out for that game when you're a kid they were just like naturally contract so what you're gonna do instead of just letting it fly or letting it float is you're gonna actively squeeze your delt and do unloaded lateral raises this is gonna look stupid but you're at home it doesn't matter hidden what you can do to make it a little bit harder is kind of coke contracts your lats to antagonize this movement here so think about almost packing your Latium as you press against an imaginary weight here and flex that lateral head of your deltoid as hard as you can you might think this is crazy but there is actually some research supporting no-load training and it does work they showed it to work in the biceps I believe it could work for other muscle groups because you are still generating a lot of tension inside the muscle even in the absence of external load so if you don't have anything for pretty much any exercise you can just flex and squeeze the muscle as you go through a range of motion as hard as you can and that's going to be a hell of a lot better than doing absolutely nothing so this is a lateral raise option you can do if you have no equipment so I'm gonna quickly go through the pull workouts here my number one exercise for the back would be a pull-up so if you have an at-home pull-up bar you should use it if you don't have one I definitely recommend getting one that's gonna pretty much cover most your bases when it comes to the back so that'll be your vertical pole I don't actually have one so I won't be able to do those so as a secondary pole or a horizontal pole I'd recommend doing rack chins so I'm gonna show you guys how to set this up on the desk over here under the desk think of this like an inverted row so you're going to grip the top of the desk make sure this is gonna be able to support your weight I've already tested this you're just gonna roll your your bodyweight up like this to do that for however many reps you need until you get to that point of being pretty close to failure for most people that's going to be way too many reps so what you can do to make it more difficult is elevate your feet and if that's still not difficult enough for you then you can have a training partner or someone load some weight on your stomach and that'll increase the intensity a little bit welcome to the old technique Tuesday studio guys this is where the magic you I'm gonna be bringing it back by the way it'll be different but I'm still trying to nail down the idea the next pull exercise is going to be just a variety of different poles using a band so I definitely would recommend getting a band if you don't have one of the pull exercises from home we're gonna be a little more difficult and you're gonna need a door anchor most sets of bands do come with this but if not you can easily get one treat the door anchor over the door close the door so that's gonna be really tightly in there to get a bit more attention you want the band to be pretty lengthen if you do pulls like this it can mimic more of a high row so you're gonna hit lats and traps so this is a great one if you want to make it more Lac dominant just to move in closer to the door so I actually like to turn around for these so you can turn around and do basically black hole downs and then the third thing you can do with this is face poles so you can pull the weight back you can squeeze your rear delts here at the top and then if you want to make it more crack dominant again you can just do it more like a high row so those are all my pull exercises we're gonna finish off with a few isolation moves and that's gonna be a wrap so up next we're gonna hit biceps triceps abs and calves really quickly I'm just gonna show you guys an example of a few different exercises for each of those so for the biceps basically all you want to do is some kind of curl so that can be a seated dumbbell curl if you have dumbbells it can be a band curl if you have bands if you have no equipment at all again remember just like with the lateral delts you can do a similar thing with the biceps and kind of flex your triceps and use your bicep to squeeze against the antagonistic action of the triceps again this has been shown in studies to work so if you don't have anything it's definitely better than nothing similar deal for the triceps basically just want to be extending the elbow I would recommend probably using two different shoulder positions so one exercise where your arms overhead like a skull crusher and/or an overhead dumbbell extension and then one exercise where your arms are down at your sides a band would be great for that when it comes to the ABS they're a bunch of different exercises that I recommend I think the bus bicycle crunch is great I covered that in a technique Tuesday video planks are also very effective especially if modified to be a long leaver posterior pelvic tilt planks link that video down below as well and then you can also do reverse crunches so this is probably the closest thing you can get to a hanging leg raise if you don't have a pull-up bar because you just do this yourself on the edge of the couch and kind of curl your knees up toward your chest and that's gonna work the lower abs and upper abs quite well and when I finish this thing out with a bit of calves definitely don't want to skip on the calf work so for this you want to find something that's slightly elevated this way you'll get a little bit of extra range of motion I'm you're gonna want to use very high reps if you don't have any weight but if you do have some weight you can hold on to some weight and make them a little bit more challenging all right guys that's a wrap for this video I hope you found it to be really helpful if you did don't forget to leave me a thumbs up don't forget to subscribe if you haven't already and I'll probably be doing more at home workouts so if you like this sort of thing please let me know and I'll keep that in mind and I'll see you guys all here in the next video

#Build #Muscle #Home #ScienceBased #Workouts #Equipment #Needed

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