Overview
Working out from home can feel quite different to training in a gym. However, many of the core principles remain the same. Your goal is to create tension in the target muscle and progressively overload. However, the way you go about that will require modification when training at home.
Equipment You Need
To get the most out of your home workouts, you're going to need some basic equipment. Thankfully, you don't need to break the bank and convert your home into the equivalent of Gold's Gym. Here's a list of things you should consider purchasing so you can perform all of the exercises.
TRX Suspension Trainer : https://amzn.to/3da69Eu You don't have to specifically purchase the TRX branded system. Other, cheaper versions, are just as good. The link is to the system you will see used during the video tutorials.
Thick Resistance Bands : https://amzn.to/2Wn5oCc Resistance bands make certain exercises more challenging, as well as providing a unique way to recreate exercises you might see in the gym. Start with the thinnest bands (usually the red one), then purchase additional ones as needed to increase the challenge.
Resistance Bands : https://amzn.to/392GScd These resistance bands are mainly used for lower body exercises, such as hip thrusts and glute bridges. They are a cheap and inexpensive way to add more tension to the muscle and increase the difficulty of an exercise.
Yoga Mat : https://amzn.to/3a25Bie Any yoga mat will do. This is simply to make certain exercises more comfortable to perform.
Ab Pad : https://amzn.to/2QurRJU Not an essential piece of equipment and only used for one exercise. However, the ab pad does make a normal ab crunch more effective and beneficial.
Adjustable Dumbbells (optional) : https://amzn.to/2xaB8zG Adjustable dumbbells can be expensive. However, if they suit your budget, you can use them to make certain exercises more challenging and add variety to your training.
Adjustable Bench (optional) : https://amzn.to/2IVxYmd An adjustable weight bench is another useful piece of equipment if you have the space and budget to accommodate it. This particular bench is also a step and therefore adds an additional degree of versatility to your training.
Navigating The Course
Hypertrophy From Home is divided into 3 sections:
How To Structure Your Training
Training from home is typically less taxing on the body than training in the gym. However, you can make these workouts as hard as you want (more on that later).
This means that you are unlikely to needs as many rest days when working out at home. Although, this does depend on your individual circumstances and ability to recovery. Therefore, judge your requirements based on how well you're recovering and progressing. If you're constantly fatigued and sore, it's probably a sign you need to back off the volume and intensity.
Here's a short video to introduce you to the programme and help you navigate through the course. Don't skip this one. It'll make sure you get the most out of your training.
If you want to make the most of your home workouts then makes sure you pay attention to this lesson.
Here you'll find video tutorials for all the exercises in the programme. You can use these to help follow the pre-set workouts or create your own.
Wanna sculpt some perfect pecs? These are the exercise you need to do exactly that.Â
Here's a bunch of tutorial videos for back exercises that will target the upper and mid back, as well as those all important lats.
Time to shape those guns with some simple, yet highly effective bicep and tricep exercises. Use these exercises to turn those noodle arms into a well-defined gun show.
These tutorial videos will help you target the front, side, and rear delts. It's time to start shaping those shoulders and building an awesome upper body.
These tutorial videos cover all of your lower body training. As many exercises use multiple muscle, they've been grouped into one list to make things easy to navigate.
It's time to light up those abs and strengthen your core with some challenging exercises for all skill and experience levels.
Here you'll find a whole host of home works suitable and modifiable for all skill levels. Keep your training fun and effective, but don't hop around too much. You wanna see progressions, right?
If you're new to workout terminology, then start here. This lesson will make sure you understand how to read the workouts and get the most from your training.
Want to have a full body workout? These workouts will challenge you from head to toe.
Want to focus on your upper body? These workouts have all the pushing and pulling you need.
Want to focus on your lower body? These workouts will blast those quads, hamstrings, and butt cheeks.
Want to create your own workouts? Cool. I'd encourage you to do this so your training is specific and individualised for your needs. This lesson will give you a basic structure to follow.
Want to see videos of workouts to help motivate and inspire you? Check out these workouts, including technique and form explanations to get the most from your training.
A more advanced workout focused on training your upper body. This one will light up your delts and have you screaming for mercy.
This is an upper body workout, mainly using the TRX system, that will really challenge you. Be prepared for some DOMs over the next couple of days.
This workout is focused on challenging your chest, shoulders, and back in multiple different ways. The front delt giant set is particularly spicy. Here's the workout description.
If you've got minimal equipment and still want to have a great upper body workout, this is the one for you. Grab a band and lets go!
Want to light up that lower body? Try this exercise on for size. Supersets, tri-sets, and ladder set insanity that will really challenge you.
This is a lower body workout, using only bodyweight, bands, and a foam roller. It's based on two giant sets containing 4 exercises. Sounds simple, but it'll hurt!
This workout will test both your mental and physical limits. Be warned. This is for the advanced. And it WON'T be pleasant.
If you don't want to create your own workouts, you'll find 12 programmes right here. Whatever equipment you have available, you'll find a training plan to suit your needs.
If you're looking to sculpt your glutes and shape your shoulders using only the basic pieces of equipment, this programme has you covered.
If you're looking to sculpt your glutes and shape your shoulders using only the basic pieces of equipment, and have a little more time to train, this is the programme for you.
With access to a suspension trainer your workouts can be more versatile and challenging. Check out this programme for workouts full of variety to keep you motivated for the weeks ahead.
This programme builds on the 3 day a week programme and adds additional training volume. Perfect for those with more time and who are slightly more advanced with their training.
With a great home gym setup you can create really challenging workouts. Here's a programme to get you started and make the most of the equipment you have available.
A 4 day per week programme, focused on using DBs and/or BBs to help you mimic gym workouts within the comfort of your own home. These are challenging, you have been warned.
If you're looking to train all major muscle groups using only the basic pieces of equipment, this programme has you covered.
If you're looking to train all major muscle groups using only the basic pieces of equipment, and have a little more time to train, this is the programme for you.
With access to a suspension trainer, your workouts can be more versatile and challenging. Check out this programme for workouts full of variety to keep you motivated for the weeks ahead.
This programme builds on the 3 day a week programme and adds additional training volume. Perfect for those with more time and who are slightly more advanced with their training.
With a great home gym setup, you can create really challenging workouts. Here's a programme to get you started and make the most of the equipment you have available.
A 4 day per week programme, focused on using DBs and/or BBs to help you mimic gym workouts within the comfort of your own home. These are challenging, you have been warned.
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