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-healt...

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=vcBig...

Recommended Podcasts:
https://samharris.org/podcasts/190-re...
https://samharris.org/podcasts/191-ea...

-------------------------------

Help SUPPORT the channel by:

1. Trying one of my training programs: â?? http://www.strcng.com/programs

2. Buying my channel merch:
â?? http://bit.ly/jeffnippardmerch

3. Checking out what my sponsors have to offer:

â?¹ MASS (Monthly Research Review)
â?£ https://bit.ly/jeffMASS
â?£ Only $25/month (pre-paid yearly)

â?¹ PEScience Supplements
â?£ https://www.PEScience.com
â?£ Use discount code JEFF to save $$

â?¹ RISE Training Gear and Sportwear
â?£ http://rise.ca/jeff
â?£ Use discount code JEFF to save 10%

â?¹ Body-Analyser Weight and Bodyfat % Scale
â?£ https://vitagoods.com/jefffit
â?£ Use the above link to save 60% off!

-------------------------------

Follow me on social media:

INSTAGRAM â?£ http://instagram.com/jeffnippard
SNAPCHAT â?£ http://snapchat.com/add/jeffnippard
FACEBOOK â?£ http://facebook.com/jeffnippard
TWITTER â?£ http://twitter.com/jeffnippard
PODCAST â?£ The Jeff Nippard Podcast on iTunes and Stitcher

-------------------------------

SOURCES:

Scientific References:

https://www.ncbi.nlm.nih.gov/pubmed/3...
https://examine.com/topics/coronavirus/
https://www.ncbi.nlm.nih.gov/pubmed/2...
https://www.ncbi.nlm.nih.gov/pubmed/2...

MUSIC
â?£ Ryan Little - Elevated
â?£ Ryan Little - Think About You
â?£ 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:
â?£https://www.youtube.com/channel/UClnG...

-------------------------------

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.

Video Length: 19:44
Uploaded By: Jeff Nippard
View Count: 1,777,114


Like us on Facebook:
Follow us on Twitter:


End Boring Workouts! Shop Now at Aviron!
End Boring Workouts! Shop Now at Aviron!
Free Shipping on 69+ Free Shipping on any orders over $69.
Shop Diet Direct and get free shipping now!


Other videos by Jeff Nippard
How Does Cooking Affect Nutrition in Food? (What The Science Says)
How Does Cooking Affect Nutrition in Food? (What The Science Says)
For 10% off your first purchase: http://squarespace.com/nippard Thanks to Squarespace for sponsoring this Myth Bust Monday video! ? Subscribe to my channel: ...
Video Length: 04:47
Uploaded By: Jeff Nippard
View Count: 86,138

KIWI FRUIT: THE ONE TRUE SUPERFOOD | Kiwi Nutritional Science Explained
KIWI FRUIT: THE ONE TRUE SUPERFOOD | Kiwi Nutritional Science Explained
Shop Jeff Nippard Merch Here: ? http://bit.ly/jeffnippardmerch ------------------------------- ? CHECK OUT MY TRAINING PROGRAMS ? http://www.strcng.com/programs ? MY SHOULDER TRAINING...
Video Length: 06:42
Uploaded By: Jeff Nippard
View Count: 1,078,241

What My New Strength + Size Workouts Look Like (Exact Sets, Reps & Exercises)
What My New Strength + Size Workouts Look Like (Exact Sets, Reps & Exercises)
Detailed walkthrough of a full week of training! Get my full 10 week Powerbuilding Program here: https://jeffnippard.com What's my ...
Video Length: 14:59
Uploaded By: Jeff Nippard
View Count: 758,576

Featured Products
Snackergy All Natural Beef Jerky, Cracked Pepper (6oz)
Snackergy All Natural Beef Jerky, Cracked Pepper (6oz)

10 Grams of High Quality Protein50% Less Sodium Than The Leading Jerky BrandAll Natural IngredientsGluten FreeLow FatNo Nitrates Added ...

List Price: $14.95
Our Price: 11.00

Rating: 4 out of 5 stars (4 out of 5)


Bariatric Advantage Chewable Iron 29mg with Vitamin C, Passion Fruit (180ct)
Bariatric Advantage Chewable Iron 29mg with Vitamin C, Passion Fruit (180ct)

161% of your Daily Value of Iron60mg of Vitamin CContains no wheat or soyPleasant passion fruit tast ...

Our Price: 43.15

Rating: 5 out of 5 stars (5 out of 5)


ProtiDiet Soup, Chicken Noodle (7ct)
ProtiDiet Soup, Chicken Noodle (7ct)

High Protein - 15 Grams per ServingLow Carb - 5g Net Carbs*Only 90 Calories per ServingFat FreeSugar FreeLow Cholesterol - 5mcg per ServingEasy to Prepare in the Microwave or on the Stovetop*g Net ...

Our Price: 14.95

Rating: 4 out of 5 stars (4 out of 5)


10 MIN TONED ARMS WORKOUT (At Home Minimal Equipment)
10 MIN TONED ARMS WORKOUT (At Home Minimal Equipment)
A 10 minute arms workout to tone that upper body! All you need is a pair of light dumbbells! #fitness #homeworkout #armworkout ...
Video Length: 11:53
Uploaded By: MadFit
View Count: 66,155

8 Healthy Fast Food Meals That Aren't Chipotle ft. David So
8 Healthy Fast Food Meals That Aren't Chipotle ft. David So
Here are 8 healthy fast food meal alternatives that aren't Chipotle Previous Video: http://bit.ly/1RXtpIo Follow Us On SoundCloud: ...
Video Length: 09:08
Uploaded By: JustKiddingNews
View Count: 434,673

Power Yoga for Weight Loss & Belly Fat, Beginners 20 Minute Workout at Home, Total Body Routine
Power Yoga for Weight Loss & Belly Fat, Beginners 20 Minute Workout at Home, Total Body Routine
Power Yoga for Weight Loss & Belly Fat, Beginners 20 Minute Workout at Home, Total Body Routine ? Our FREE Yoga App for Apple: https://apple.co/2MhqR8n ...
Video Length: 19:35
Uploaded By: PsycheTruth
View Count: 1,135,562