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

all right guys so as many of you in my

programs already know from my

announcement earlier last week in light

of all the coronavirus commotion

outbreaks in this world i thought it'd

be a great idea for me 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

are currently closed due 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 where you have

access to heavy weights and i'm 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 is 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 i'll be

showing you today and are as follows

first off and arguably most important is

that you need to push to near failure

for every single set that you perform in

this workout this is because research

has shown that when using lighter loads

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 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

in the tank 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 higher 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

use 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 your sets you need to be

working with a weight of resistance that

is at least 30 to 40 percent of your one

rep 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 thirty

to forty percent of your one 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 work that i'll

show you today and you're able to

perform more than 30 or 40 reps on it

during each set when pushed into 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

will show 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 in a

proportionate manner i'll first go

through the various exercises and how to

perform them and then i'll cover your

options in terms of how to best execute

the 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 we'll be using the specific hand

placement since three 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 push-up

perform four 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 your 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 bag to gradually increase the load

you can also use a band to add more

resistance to the movement as well

next we're going to move on to the

inverted row to target our overall back

with most of the 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 these 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 the following

setup instead which we'll continue to

use later on this workout 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 for example and or

add more load with the use of a backpack

stuffed with books

next we'll be moving on to something

called pike push-ups to mainly target

the shoulders and triceps for 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 lats with a vertical

pulling angle rather than horizontal

like we did earlier this one is bound to

get you weird looks around the house but

is worth it for the return and backhands

it's gonna 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 pulling your elbows

down to 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