You can build muscle at home without weights.
Here's how I did it⬇️⬇️⬇️
First things first, I'll give you my exact step-by-step workout routine/diet process I used to look like during my pure-body weight exercise experiment in 2020. What I'm going to explain in this writing is how to make it work, and how to make it stick. Just jumping to the end without following the road map means you're not actually going to get the results, so first start by just trying to absorb the HOW.
- The first thing you have to understand about getting fitness gains equipment-free( that you're going to say "that's cashew cheesy" but it's really not):
You have to really want to.
I talk constantly in my content about how gaining muscle at home is a power-move, and it is BUT...
It's a power move because it's hard.
It doesn't induce the same kind of dopamine-reward brain chemical loop. Why? The environment is different. For some people this also means no music, which is another bit of external motivation that you lose working out at home.
You may not realize it, but if your go-to workout environment has been a gym up until this point, getting into at-home/equipment free workouts is going to be tough.
- You may even be better off if you're coming straight from no-workout lifestyle, so if that's you congrats 😎
The next thing to understand is that for the most part, the biggest factor over the long-term in deciding whether or not you reach your fat loss/muscle gain results without a gym...
... is going to be the exact same thing as it would be with a gym⬇️
Whatever the rep scheme you use, whatever the exercises you use, whatever time of day you choose to do the workouts or even for how long....
None of it matters NEARLY as much as how many times you DO the workouts.
How many times a month/week/day is totally up to you, and the more you learn how to really leverage things like rest, types of workouts, nutrition, etc.....
“How many times” will become something you have a strong grasp of.
....just think 3 - 7 times a week for the rest of your life.
Success is guaranteed.
Which leads to the details: The nutshell of understanding strategy is that you can choose anything.
AS LONG AS IT’S DONE CONSISTENTLY, it will work wonders for your progress.
Let's take a hard example.
>You see your favorite fitfluencer post a dope video edit of them doing 4 different exercises in the gym. I recommend naming those exercises, but you don't even need to know what they are.
Simply try each exercise with an average set and rep scheme. Say your fitfluencer does Squat jumps, glute bridge(and really hikes it), stair stepper, and incline walking on a treadmill.
You could do this as a workout yourself. Here's an example:
- Squat jumps - 3 sets x 15 reps
- glute bridge - 3 sets x 15 reps
- stair stepper - 10 minutes
- incline walking on a treadmill - 20 minutes
If you want to really take the learnin' to the next level.... try this beginner activity.
Begin your workout:
- With a quick jog around wherever you are. If you don't have space to jog you can move your body however you want for 3 - 5 minutes in a way that feels safe for you. Dance, jump, squat, stretch out... whatever to get yourself warmed up.
- Stretch for 1 - 3 minutes in a way that feels good. As time goes on you'll know all kinds of variants/methods for stretching and warming up, but for now....
- Right off the top of your head you have stretches in mind. Right off the top of your head you have warm - ups in mind. Just start doing them. Challenge yourself with each stretch.
- The exact same thing will go for what I'm asking you to do next: Choose 4 - 6 exercises. Could be anything you're able to do with the equipment you have right now. But you already know exercises. Even if it's just push ups, sit ups, squats, and lunges.
Take these exercises and try to do each one 10 times. Either do them one after another like this, resting for 2 minutes and then going again, or do 3 sets of each exercise for 10 reps, and then call it a day.
The first strategy is called a circuit. The second strategy is your classic consecutive exercise set-rep split. Both work. Just pick one.
But with each thing you do, be deliberate about WHAT YOU'RE DOING before you start doing it, and then focus on doing the movements correctly and with some power when you do them.
If you want to get the most out of your workouts, you've gotta bring your A-game every time. Ask any body-builder, and the 2 aspects of what people aren't doing enough of are typically:
- Not eating enough, and
- Not pushing themselves hard enough in the gym.
That means if you're going to pay attention to any couple things while you're working out, it's not going to be doing all 15 exercises of your new HardXBody course(I made that up you get the idea) or only working out fasted before 2pm and no earlier than 9am because that's when your early stage ketosis begins.
It's going to be about giving your all and paying close attention to experiencing the movements. As a new life-long athlete, your best interest is in learning to harness freedom of movement and understand healthy exercise form. Don't worry about being perfect, "worry" about not being an egoic balloon head so much that you fuck up your body.
Just focus on showing up and TRAINING.
You're building a skill, and you should expect to go through the iterations of beginner, to intermediate, to advanced level just like you would with any skill.
If you just focus on staying consistent and showing up.... the results will follow.
To understand with everything so far:
- Your strategy at first does not matter even 1% as much as that you show up and do it. Even if you just do push-ups and squats for 20 minutes a day for 1 year, you'll get 10x the progress of a person whose followed an Olympic athlete's coaching plan.... that was only done 2 - 3x a month.
- Whatever you do, be deliberate and stick to it. Try to do everything(each rep, each set) with maximum effort and maximum attention to technique. You'll learn more as time goes on, so don't expect to be perfect, just do your best.
Now what's following this is 2 more articles that will help you understand exactly how to eat, and exactly what workouts I've used in the past to build incredible physical results for myself.
Make sure you're following so you get to see those when they come out over the next few days, and if you want to see all of this laid out in a convenient follow-along workout schedule that I've put together you can click the link below to get access to that
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