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

Please visit these websites to stay up to date with COVID-19:
http://cdc.gov, http://who.int, https://www.canada.ca/en/public-health.html

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!

Find all my exercise technique videos here: https://www.youtube.com/watch?v=vcBig73ojpE&list=PLp4G6oBUcv8yGQifkb4p_ZOoACPnYslx9

Recommended Podcasts:
https://samharris.org/podcasts/190-respond-coronavirus/
https://samharris.org/podcasts/191-early-thoughts-pandemic/

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SOURCES:

Scientific References:

https://www.ncbi.nlm.nih.gov/pubmed/31732517
https://examine.com/topics/coronavirus/
https://www.ncbi.nlm.nih.gov/pubmed/23053130
https://www.ncbi.nlm.nih.gov/pubmed/27329807

MUSIC
‣ Ryan Little – Elevated
‣ Ryan Little – Think About You
‣ https://www.youtube.com/user/TheR4C2010

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

Rashaun’s YouTube:
‣https://www.youtube.com/channel/UClnG0SHgQJm9CcZWIEgRnMw

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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.