I have done 99.9% of my workouts at home and gained 20 kgs of mostly muscle, so here's what i learned 1. isolations are NEEDED for the arms if you want them bigger, chinups/pull ups/rows will work them but they're no where nearly as good as curls. For triceps you might get away with doing compounds like dips and close grip pushups but you'll get so much more bang for your buck if you do overhead extensions (one arm french presses he called them). 2. If you're gonna do any isolation exercises for the arms i heavily recommend you do them seated, they take out some amount of cheating and stabilize you. I have found this to help with activation. 3. BULK. BULK. BULK. a good bulk will have your reps jumping up sessions by session 4. For injury prevention train your entire body, and specifically, hamstrings, glutes and upper back. Emphasis on upper back (traps and rear delts and romboids). A strong upper back helps you bullet proof your shoulders so you don't wreck them with all the presses you perform. A good exercise he didn't mention is the inverted row, find a bar somewhat close to the ground and go to town on them. Make sure it's far enough from the ground for you to have room beneath you to fully sink into the stretch and go back up. 5. Longer rest times. I have found 5-6 minutes (depending on the exercise) help me best with increasing performance session by session. 6. Cardio is not your enemy, it helps with your work capacity so you don't gas out before you hit failure, it also improves your pumps and makes you feel amazing overall, this doesn't have to be running, just getting your steps in and brisk walks. 7. Speaking of failure, always train HARD, 1-2 reps in reserve for legs but everything else i'd say take to failure or very close to, provided you have warmed up and don't do your reps like a dummy. 8. A good chest exercise he didn't mention(well he did but not this combination), would be the deficit weighted decline(or normal ) pushup. 9. Weighted bulgarian split squats are hard as hell but they give results, You can try weighted squats(with a backpack) and if you want to bias quads add some heel elevation by putting something under your heel and your quads will feel like they're gonna tear off the bone. 10. Don't worry about how much volume you're doing, do whatever feels best to you , low volume high intensity, high volume with less intensity, or my personal favorite, the middle ground of low-moderate volume with high intensity. Just go with what makes you progress the fastest in reps (good form). 11. You'll run into tendonitis eventually, to fix that make sure you use a slow/controlled eccentric on your way down and do higher reps to put blood into the tendon area and heal it, similarly to rehab tendonitis a high rep warm up helps alot. If you're dealing with a muscle strain that doesn't require surgery i recommend waiting a few days and then getting back to the exercise once you feel like you can do a few reps, then do submaximal reps staying away from failure but having good range of motion and strict control. This is active recovery and will skyrocket your injury rehab process. 12. You don't have to do high reps for every calisthenics exercise, if you get to the 10-12 reps or so, might as well start going weighted. These were the cornerstones of my at home training, each step was super monumental to my progress, hope something in there helps.
Hi Mathew. You've been helping me out a lot recently by answering my questions and doubts. So in return I would like to offer to edit your videos as I'm an expert in this field. Thank you so much!
Due to my studies I am unable to go to the gym and have been exercising at home but always left uncertain if the exercises I do help me, will consider this video and thanks for making it
It will help 100%, with the convience of these exercises you can do them anywhere! After your homework or studies you can jump right in to sets of pushups.
@@motivational_matthew really hoping that it helps out! I had a few questions if you don't mind answering: (1) I have 5kg hex dumbbells (each plate 2.5) and in my first set of bicep curl I always reach above 100 reps and then the other sets is around 40 (I do 4 sets). All the sets I have done till now (all exercises across 3 days a week) were till failure and my friends have been pointing out that beyond 12 reps (for bicep curls) I'm just doing endurance and not making muscle, am I not benefiting from going above 100 or 12 in general? (2) I understand that you've set how many sets and reps but is it alright if I did them until failure? or am I missing something crucial here? (3) I have a treadmill, one of my friends said since I'm running like 3-5 km (across 3 days a week) I'm stunting muscle growth, am I? Would really appreciate it if you can clear these concerns for me!
@@motivational_matthew I started following this routine and holy smokes 💀 I can FEEL the activation, this is something I haven't felt in a while, I'll make you proud by trying to be ripped 🔥🔥🔥
1: 100 Is endurace and 12 is hypertrophy. I would recommend less reps (hypertrophy for muscle growth. 2: You dont have to go to failure, remember progressive overload, only go to failure when necessary (would recommend last set failure if so) 3. Do you feel fatiqued when working out before/after running? If not you can do it.
Bro's Video 🗿 Bro's Voice 🗿 Bro's Body 🗿 Bro's Face 🐱 Really love this video man and thank you for working hard and uploading this video as i was just about to basically get lost if i had not found this video! I was doing another one but it was not that effective and now i finally found a good one where i can focus on Upper Body and Core! (The reason why i didn't say legs as i currently am doing/runing almost everyday so don't think i will have time to hit legs but i really love running so gonna put that part in a hold until I'm comfortable+ I'll be joining thr discord soon!) Once again thank you so much for your help on this and now let me do the upper body before i become lazy!
I have a question How old are you and what age did you start working out? (I'm currently 15 , started working out at 13 , still not that much difference , just wider shoulder) How often do you use the gym and is it possible to achieve your physique without using the gym at all? ( I saw a few clips of you in the gym so I wanted to ask) Do you consider yourself having good genetics? (Some people have good genetics that's why they can grow muscle easily, even without using the gym) Thanks 🙏
Started literally at when you did, im 15 and pursuing fitness at 13. Yes its possible without the gym, BUT it will be harder. I used to go to the gym 2x a week and bodyweight 1x a week. I never see myself having good or bad genetics, just working of what i have.
Hey question, if i dont have a pull up bar or anywhere else to hang on. Is there any exercise that can improve my pulls or back with needed something to pull my body?
Hi nice to meet you and your channel king,I wanted to ask a question, how long did it take for you to have the build you have? I know it's a silly question, but I've been training like you for six months and I've noticed few differences.
You can either specifically target it (farmers walks, forearm curls, dead curls, etc) Or just overtime grow it by doing exercises the require forearm strength (deadlift, biceps curl, etc)
You need to realize this: there is NO study that shows weightlifting will stunt height. Search ANYWHERE in the internet, and you will find that it is a myth. Just workout responsibly and you will be good!
Depends on your goals, Yes you don’t have to be on a bodybuilding diet to get huge haha. Just eat normally by having Whole Foods. Also like you said, protein is very important for muscle growth so have that in your diet aswell.
So if I did this for hours every single day (I.e doing push,pulls, legs, core per day) and only leaving one for rest day and eat protein to build muscles, I would see progress?
i personally prefer leg raises ofr crunches. Your core works in a chain so it only makes sense to use it for a range of motion that is functional. Think about it this way imagine you're a monkey and you want your leg to reach a branch. You will have to use your core and hip flexors to pull your body up to reach. Leg raises work both the hip flexors and entire core
@@motivational_matthewalso I've noticed my six pack is different I see peoples lower six pack area is like doesn't look like blocks while for me it was always blocky well not my first six pack but like it still had lines think back then I had a visible six pack
Matthew I just came across to you channel and it very overwhelming to seee your channel got almost 1k subscribers btw I am one of your subscribers when it were only 150 something Good man keep growing 🫠🫡
