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Build Muscle At Home Routine

Best Home Workout For Men To Build Muscle Do This Anywhere To Get Jacked

Hey, what's going on guysé Troy here withWeightGainNetwork . I've got an awesome, fullbody, athome workout that you can doanywhere and all you need is a pullup bar. Now I know what you guys are thinking no,I do not live at the beach. I'm just at the beach, enjoying a beautiful day and obviouslyyou guys are going to see this workout, you can see that you can do it absolutely anywhere.So I thought it'd be cool to show you guys this cool, little pullup bar section we haveon Manhattan Beach, California and all you really need to do this entire workout is oneof those doorwide pullup bars. This is the onetwoblast. Almost every singlemuscle group in your entire body I'm going

to show you all the exercises in a row, butideally what you want to do is three sets of everything and you guys will be completelyfatigued. This is an incredible musclebuilding routine, so let me go right into it. So first up, I'm going to do these UnderhandClose Grip PullUps and what this is going to do is this is going to work our lats, ourbiceps, and also our upper and midback. Keep it slow and controlled. And that's how that looks. Now we're goingto go right into Diamond PushUps, so we're going to put our hands like this, we're goingto be working upper chest and our triceps.

And that's how that looks. Now we're goingright into Wide Grip Pullups one of the most challenging back exercises that's goingto hit our lats, hit our back as well our biceps. So I'm just going to put my handsabout as wide as I go. And that's how the wide grip pullups look.Now next, we are going to do what I call Maximum Time Under Tension PushUps. So what you'regoing to do is you're going to do a bunch of pushups in a row to complete muscle failure,and you want to keep the muscle under tension the entire time. So here's how it looks. So never do this keep it under tension theentire time like I'm doing right now.

And you guys get the idea. So that is goingto blast your entire chest. You're going to feel it in your arms everywhere. Next up,we got one of my favorite beach body exercises, and this is going to hit your biceps, alsoreally hit your abs. So what you're going to do is you're going to go on an underhandgrip, hold this position here, and you're going to bring your knees to your elbows. And that's how that looks. Last but not least, got to get our lower bodyinvolved, so we're going to do a good, oldfashioned wall sit. This is one of the most challenginglower body exercises that almost nobody does.

So what you're going to do here get downto about 90 degrees, and you're just going to hold this position. You're going to feelit in your hip flexors, your thighs, your hamstrings you're going to feel it all over. You got to control your breathing. And that's how that looks. That is a complete,fullbody, athome workout or atthebeach workout that you guys can do anywhere withjust a pullup bar.

Bodyweight Workout Routine BUILD MUSCLE AT HOME

What's up, guysé Jeff Cavaliere, ATHLEANX.COM. How about a bodyweight workout that all dependson the outcome of the Super Bowlé Well, that's what we've got here today. Now whether you're watching this tutorial beforethe Super Bowl, during the Super Bowl or after the Super Bowl, you're going to have your work cut out foryou because your workout is going to depend upon what the score of the game is. Now, the average person that watches the SuperBowl will consume on Super Bowl Sunday 2,400

extra calories. That's a lot of calories. So, you can either try to do this during thegame as I'll show you here, or you do it any day after the game, matter of fact, when the game is over, I will post the scoreright here and you'll know exactly what you're going to have to do for the workout basedon what I'm going to describe to you now. So, basically the old Super Bowl pools thatyou're familiar with, you have all the numbers across, zero through nine, zero through nine,one for each team. In this case, Super Bowl 49, the New EnglandPatriots and the Seattle Seahawks. In these

typical pools, you've filled out a box. The numbers get pooled. You have 2 numbers,the last digit in the score, that's what the number is, that's whether or not you win thepool. Well, in this case, oh, you're going to winall right, but you're going to win some bodyweight exercises that you're going to have to do,50 of each one. For zero, we have Archers. You can see medemonstrating here the Archer. You're going to do 50, ok. That 25 to the right, and 25to the left. The numeral 1 here, Hannibal Push Ups. Toughexercise, but this is not an easy workout.

We've got 50 Hannibal Push Ups. Number 2. Scissor Jack Burpees. A right leg,a left leg, switch down to a Burpee. come back up explosive, hard exercise. Number 3. Stair Jumps. If you're working outat home, and you don't have a bench to jump on, pick 2 steps and jump up on those. If you're really just starting out, try topick on just the bottom step and jump up on that. Next one, Number 4, one of the best bodyweightexercises, Pull Ups. Now, if you don't have

somewhere that you can do Pull Ups in a doorway, you should invest in a bar, but if you don't,you could always Pull Up underneath a countertop or an overhang in your house if you have one. Again, buy a Pull Up Bar, they're like 10bucks. The Next thing, Number 5. Single Leg Landmines. Each leg, 50. Ok, So here, demonstrating what it looks like,an explosive lower body movement, 50 coming up on the right, 50 coming up on the left. Next, Number 6. An ab exercise, Hanging LegRaises. Again, a tough exercise. If you're

just starting out, you might want to lightenup that weight that you have to lift. Pull the knees in and do hanging Knee Raisesinstead, but 50 nonetheless. Number 7. Side Kickthroughs. Here, you'vegot 50 on each leg as I demonstrate again this quickfoot, quicktransitional exerciseon the ground athletic. Aim for 50 to each side. Next up, Number 8. Dragon Thrusts. Anothertough ab exercise focusing on that lower ab strength. You're going to kick up and out. Try to makesure that you don't sag in your low back.


What's up guys, Jeff Cavaliere, ATHLEANX.COM. So training at home is either one of the biggestluxuries or necessities, depending upon where you're coming from. See some people have to train at home becausethey either can't afford a gym membership or can't get to one, or some people like to train at home and they'veactually gone out and created a little bit of a home gym and it provides with them a lot more convenienceto be able to make sure that they can stay

consistent with their workouts. But either way, regardless of what situationyou're in, if you are working out at home, there's 5 things you better start doing, and I'm going to cover them here today. See some people think that training at homemeans that you can't build muscle and that's the biggest bunch of bull I've ever heard. Matter of fact, I devoted an entire program,the ATHLEAN XERO Program, that requires no bands, no bars, no bench, zero equipment atall

and it's main focus is to help you build muscle. So today I'm going to show you, pulling someof those principles from that program to this tutorial, how you can actually start buildingsome serious muscle training at home but you better start doing these 5 things.So let's kick it off. The first thing you have to do is you haveto start looking around at your surroundings. There are so many things here that will provideyou with the options for equipment, that you never thought you had in the firstplace. Check out just some of the ways that you can utilize some of the very things inyour house to help you to start getting more

exercise options I'm using a countertop here to actually toBicep exercises and this is a difficult exercise. There's no difference between doing it hereon the edge of a counter and doing it with a bar. The exercise stays the same, the benefitsstay the same. Or the counter here, I'm using the cornerof a kitchen counter to do things like Captain's Chair Ab work. Or Dips, we can certainly build our body witha Dip, we know what an effective upper body

building exercise that is. Who cares whether we're using Dip bars orin the corner of a counter. Or I can use furniture here to do bodyweight Tricep extensions. Or more advanced variations of Push Ups. Oreven this very piece of furniture in front of me that I can use to do Step Ups and otherthings. So guys, stop putting the blinders on. There'sso many things around you that will allow you to get more exercises in that arsenalfor your home workouts and therefore make your workouts better.

The next thing you're going to want to dois make your exercises hard at every opportunity. Look, I can do lots of Push Ups. And doinga lot of Push Ups can definitely give me a workout but is it going to give me the overloadI need to start building muscleé Likely not, especially if you're used to doinga lot of Push Ups. So let's start finding some harder variations of Push Ups. This is a great example. I use the corner,just a wall here, what we call a One Arm Posted Push Up. Now you can overload on that one arm, at onetime and make sure that it's doing a lot more

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