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Build Muscle at Home
Build muscle at home without weights workout
When making a decision to build muscle at home without using weights the first thing you need to do is create a specific time and place that you are going to work out. It certainly can be done but it needs to be done at least three times a week where you are training the whole body.
The workout that you start with needs to be something that you can achieve a point of failure with, Whether it is going to be with your upper body or lower body you are going to be doing and intense workout which will be training the body part to the maximum.
What that means is that when you select a specific body-part that you are going to train like back then you need to make sure that you are doing nothing else. Start with a chinning bar which you can reach by either jumping up to or stretching on your toes to reach.
It is important that you select sets and reps that you can you can do in a way that are progressive and that you are able to quickly reach a point of failure. You should be able to train your whole body within 60 minutes. That includes your abs and calves as well as legs, chest and shoulders.
It is a good idea to start with your weakest body-part for example your legs. One could start with a combination of lunges or split squats that you can superset with squats which you can do with full range making sure that you go past the point of parallel before you go back to the standing position.
It is important to make sure that you are always keeping constant tension and never lock-out on your legs or your arms when doing your chest. Always concentrate on keeping constant training with your own bodyweight. Using things like plyometric and dynamic tension are vital.
If you are unsure on how to use these techniques then you should take a bit of time to make sure that you know exactly how to use these systems and static action exercises. It will ensure that you are going to always get stronger and be able to constantly increase your sets and reps.
There are always additions that can be added when doing only bodyweight exercises at home. For example you can add rings to your chinning bar by simply adding rope. But the same can be said for increasing the stress on your legs by simply adding a block and changing the angle of stress.
The addition of including one legged squats as well as one arm pull-ups, or even one arm push-ups are just a few additions that can be added to increase the resistance to intensity of your bodyweight workouts.
In my book "The Muscle Experiment" I talk about how I was able to put on a solid 39lbs of solid muscle in less than 6 months with bodyweight training, and exactly how YOU can do it as well. In case you haven't downloaded The Muscle Experiment, I suggest you download it immediately and start implementing the little known techniques. This alone should put you on the road to massive size and strength.
To your success,
Mike Thiga
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