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

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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Scientific References:

‣ Ryan Little – Elevated
‣ Ryan Little – Think About You

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

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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).


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.


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  1. Training to failure with home workouts is awful. That's probably why people don't instinctively do it.

    What I've seen recommended at times and have also tried to be much more difficult is doing sort of 1,5 reps where you do a full rom and only halfway back and back to full rom, before the next rep.

    The recommendation to get a pull up bar is great, but if you live in a country where the regular rental apartments that most are living in have door frames that are just a narrow list of wood and thing plastic sides, there doesn't exist a pull up bar that you can install that will hold the weight of your body or can be installed at all. The desk one is pretty good in case you have a steady and heavy desk that will hold your weight, or is placed in a way that you can get under. It's pretty terrible, but you might be in a place where you just ignore vertical pulling aside maybe dumbbell pullover, which feels quite lacking. However, your band in the door is pretty brilliant. I used to attach a band on a coincidentally odd but convenient sideways cupboard handle, but I was kinda scared I'll pull it down one day. The door trick with the right band removes that problem.

    In general this was a really well thought out video for more complicated circumstances than your average "here's what to do at home (get every workout tool and have a house that can accommodate to them)". Like honestly I have never seen a recommendation like that band in the door and it solves the vertical pull problem very well.

  2. So glad you did a vid on this, i always resort to your channel for anything health related. I got covid after avoiding it for nearly 3 years so now i gotta use home workouts again. Thanks bro

  3. At 8:45, the workout becomes the most difficult. Nice video, fantastic home training techniques, but I prefer to use workout resistance bands. I've gained a lot of muscle using it, and it's quite simple to use. You can do everything with bands…. this is freaken awesome!!!

  4. I went beyond this level when at home just to at least maintain strength in the gym
    Push: archer push up, pike push up, dips, bodyweight skull crushers
    Pull: Pull ups (Variety of grips), inverted rows, front lever holds, dumbbell curls
    Legs: Step ups, pistol squats, Nordic curls, reverse Nordics, calf raises.

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