At home workout to gain /bulk

[Saavedra]

Is there a home workout to gain / bulk? Preferably only body weight based.

I've tried the seven app and the moov app and found them interesting, but the plan was rather too light or the difficulty progression is based on doing more reps which both seems pointless to build muscle and to save time. Moov was interesting because it could track reps and speed.

Plus points if it includes food / resting plan.

Why home? Kids, no time to waste going to the gym.

 

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[Choate]

I think it just comes down to creativity. The only thing you really need would be a pull up bar or a good solid branch outside as its hard to work out back without one, although it can be done. An adjustable dumbbell set and a flat bench go a long way as well.

Some ideas:

Abs: planks/situps/weighted crunches/leg raises/etc
Legs: squats, lunges, stepups. gallons of water can be good for lunges and step ups, 1 gallon in each hand.
Back: a pull up bar or a solid branch outside really goes a long way. otherwise, bent over rows with 2.5 gallon, tire flipping, wood chopping
Chest: diamond/close grip/wide grip/decline pushups, dips between chairs
Shoulders: any kind of seated press with household items like gallons of water, filled backpacks. frontal/lateral raise with same items
Biceps: fill a backpack and do curls
Triceps: close grip/diamond pushups, dips

Generally good exercises: jump rope, jumping jacks, mountain climbers, jump squats

I remember back when I started I would take a deck of cards and do an exercise based on the suit that was drawn (heart = pushups, diamonds = squats, etc)

Progression isn't necessarily based on doing more reps, but the amount of tension you can create each rep by doing things like pausing during the highest amount of tension, taking shorter rests, and doing it more often, along with sufficient rest and proper nutrition. Really focus on the 8-12 rep range if you want to build muscle, and find ways to make that full of tension (maybe supersetting squats with lunges for example, or pausing for 2 seconds at the bottom of each push up).

 

[TonyStark]

Just free weights.

 

[MakeMoreMoves]

Is there a home workout to gain / bulk? Preferably only body weight based.

I've tried the seven app and the moov app and found them interesting, but the plan was rather too light or the difficulty progression is based on doing more reps which both seems pointless to build muscle and to save time. Moov was interesting because it could track reps and speed.

Plus points if it includes food / resting plan.

Why home? Kids, no time to waste going to the gym.

Body weight exercises will only take you so far in terms of bulking. The reason being is that the resistance doesn't progressively change much compared to weights. Good starting point though. Like someone said above, adjustable dumbbells and a sturdy bench will give you results. If you are going to progressive overload, it is better to do it in terms of weight becaus you can only do so much volume, that there will be a diminishing return.Don't know what seven or Moov is, but just do free weights.

 

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[Duane]

If you want to gain weight, I would advise free weights as well like everyone else has stated. Also, intake more calories than you burn(the intake should be clean and high in protein/carbs).

Body weight based is mainly going to tone you out. It's hard to gain a lot of mass in that fashion. You will be the same size, but you'll be really strong for your weight (think rock climbers, they aren't big dudes, but they are much stronger than people that are the same size as them.)

 

[ZCP]

Welder 5/3/1

 

[SvvyDO]

Welder 5/3/1

5/3/1 is awesome, I'm pretty sure OP would probably progress better with a basic 5x5 program though.

I know you can find really cheap or free equipment on craigslist if you look for it. People throw out dumbbells and benches all the time.

 

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[Michael Moore]

Steve Cotter - Extreme Kettlebell Workouts: Amazon.co.uk: DVD & Blu-ray

I am using these vids and they are very tough but do the job.
I also do a bit of kayaking for fun but it too has great health benefits
I have a day job , family etc etc so It takes work to get you up and going
Honestly takes about 6 to 7 weeks of practice before any results show
Legs and core today , upper body tomorrow , third day off and then repeat the cycle , your body needs a rest to benefit the most from the new workout , and after 6/7 weeks change your routine
Again its about doing and not quitting , improving and tracking your progress and results so get a chart
Plenty of fresh water , not flouridated if possible , look up kineasiology for its health benefits
Ashtanga yoga is very tough and beneficial
Most of all try a few things and find what works for you

 

[theag]

FREELETICS - functional high intensity bodyweight training

Eat clean. Reach your goals | Freeletics Nutrition

 

[Saavedra]

Thanks for all replies!

Enviado desde mi SM-G935F mediante Tapatalk

 

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[Daniel A]

https://www.amazon.com/dp/B004XIZN5M/?tag=tff-amazonparser-20

INSANITY MAX:30 Workout - The Craziest 30 Minutes of Your Day - Beachbody.com

 

[KeepGoin]

What I do is a greyskull LP variant


In addition to sleeping well and eating much healthier than before, it is showing dividends for me.

But really, any program will work if you're going hard at the gym and as long as you're going you'll become more knowledgeable.

Deadlift though, trust me.

 

[daru]

I'm certainly no expert but my theoretical knowledge screams: Get a barbell+weights and do Deadlifts like 3 sets of 5 Monday, Wednesday and Friday for 6 months. Increase weight every session. Eat a little more and perhaps drink gallons of milk every day. Make sure to get your rest (like 8 hours of sleep).

Main source of theoretical knowledge is Starting Strength by Rippetoe. If you can't go to the gym, let the gym come to you. Get yourself a squat rack and read up on the complete Starting Strength philosophy (it's a book), Stronglifts or similar.

“The deadlift also serves as a way to train the mind to do things that are hard.”
― Mark Rippetoe, Starting Strength: Basic Barbell Training

Like entrepreneurship?

 

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[ZCP]

Nothing beats this for simplicity....
Help a Friend Get Stronger

 

[waveman]

Speaking from experience- you'll need dumbbells, at least. I did calisthenics for about 3-4 months and saw zero results, except some development on my lats. Everywhere else? Nothing.

Once I moved to free weights, I started picking up mass very quickly. I don't have much time during the week (I aim for 3x a week), so I focus on the most visually impacting muscle groups and I lift very heavy: 5-6 exercises total (more exercises on Sundays to "catch up"), weights are heavy to the extent that I can only do 4-8 reps per set (with good form), 3 sets total per exercise, 2+ min rest between sets. I'll detail the exercises I do:

Arms: bicep curls (hammer curls, standard curls, reverse grip curls[hits your forearms]), seated tricep extension, forearm curls, reverse forearm curls.
Shoulders: cuban presses (if they're too difficult for me, I do shoulder presses), side delt raises, front delt raises (light weight is key), rear delt raises
Chest: dumbbell pullovers (I don't have a bench, but these work really well- just put a towel over a low table).
Back: hanging off a pullup bar, jumping negatives.

My eating plan is a slightly modified version of John Kiefer's Carb Backloading: I don't eat at all during the day, I eat only after I lift (or anywhere between afternoon and night on a non training day). In addition, I eat little on non training days (for weight loss). I haven't experienced a loss of muscle due to this. Generally, on training days, I have two separate meals and a dessert, and I have a protein shake with each meal. Supplement wise, I take creatine, Omega-3 (6g after a workout), and a vitamin. Preworkout caffeine is really helpful.

 

[Tanisha]

Is there a home workout to gain / bulk? Preferably only body weight based.

I've tried the seven app and the moov app and found them interesting, but the plan was rather too light or the difficulty progression is based on doing more reps which both seems pointless to build muscle and to save time. Moov was interesting because it could track reps and speed.

Plus points if it includes food / resting plan.

Why home? Kids, no time to waste going to the gym.

well if you remember in kindergarten they would give us chocolate milk with our snacks? well thats a delicious way to add weight/ muscle

 

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