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

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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!

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SOURCES:

Scientific References:

MUSIC
‣ Ryan Little - Elevated
‣ Ryan Little - Think About You

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

Rashaun's YouTube:

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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.

[erkkialarik]

If the gyms are closed just run across America, worked for me

[mustafam]

3-5 full body. 1-2 exercises per bodypart. 3-4 sets per exercise:

1 Legs:
1A bulgarian split squat ( 6:18 )
1B hip thrust ( 7:42 )
1C nordic ham curl ( 8:44 )
1D pistol squat ( 10:18 )

2 Push:
2A push up ( 11:53 )
2B vertical push up ( 13:37 )
2C lateral raise ( 14:00 )

3 Pull:
3A pull up ( 15:40 )
3B rack chin ( 15:52 )
3C band pull ( 16:45 )

4 Isolation:
4A bizep curl ( 17:50 )
4B tricep extension ( 18:12 )
4C tricep pulldown ( 18:22 )
4D bicycle crunch ( 18:29 )
4E LLPT plank ( 18:36 )
4F reverse crunch ( 18:50 )
4G calf raises ( 19:00 )

[ShivamSingh-jwey]

1 Legs:
1A bulgarian split squat ( 6:18 )
1B hip thrust ( 7:42 )
1C nordic ham curl ( 8:44 )
1D pistol squat ( 10:18 )

2 Push:
2A push up ( 11:53 )
2B vertical push up ( 13:37 )
2C lateral raise ( 14:00 )

3 Pull:
3A pull up ( 15:40 )
3B rack chin ( 15:52 )
3C band pull ( 16:45 )

4 Isolation:
4A bizep curl ( 17:50 )
4B tricep extension ( 18:12 )
4C tricep pulldown ( 18:22 )
4D bicycle crunch ( 18:29 )
4E LLPT plank ( 18:36 )
4F reverse crunch ( 18:50 )
4G calf raises ( 19:00 )

[legostarwarsrox]

Those text book pushups are more expensive than equipping a whole home gym

[andryrakotomalala]

Clicked so fast. Can we all agree that Jeff’s method of transferring information to is so digestible and ACTUALLY helpful? Thanks man! 🙏🏽

[pdrito]

People looking for excuses be like: "My couch isn't grey. Can I still work out?"

[PlaguedByEarth]

You forgot deadlift: Go find a big rock. Not my big rock though, get your own.

[TheLightUpMachine]

I know it's a bit late to mention this, but these workouts are also great as an introduction for people who don't dare to step into gyms and/or don't want to pay for a gym membership. I can see how these workouts can add a bit of motivation to people to finally hit the gym once this pandemic truly ends. Happy days!

[ladyvader]

For maximum effect, try doing elevated pushups on your toilet paper fort

[dijks]

Other people: Hoarding toilet paper

Jeff: Hoards kiwi fruits

[mrb_baramirai]

News: Gyms are being shut down due to coronavirus
Calisthenics people: It's our time to shine

[fhreaan]

Thank you, so much! 4 months into working out. I am finally building muscle at 59. 60 y/o is a month away and what a terrible time for the gyms to close! God bless you for giving me some home challenges!

[reavl]

use a heavy backpack to add weight, made a huge difference for me.

[thewanderer]

Watching from Italy, really needed this.Thanks a lot

[arjanbains]

So nobody's going to mention the fact that this gentleman just showed us how to literally work out against AIR?

[yuktesh]

Really appreciate 2 things here :
- your honestly saying that you don’t know much about Corona virus and sharing the authentic sites
- donating revenue from this video (propriety )
Canada rocks 👍

[AnthonyTat]

"If you're REALLY strong, you can have someone sit on your back... which I've done"
We get it, Jeff. You're really strong.

[simonebolner]

You know he's the right guy when he starts with leg exercises

[MrTherockobama]

Jeff: that’s still too easy you can-“
Me: *breathing rapidly, barely got 1 rep in about to take a 20 minute break*

[lefterdion.]

Nobody:



People who do calisthenics : We have been training for this !!!