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
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

The Science Behind Intermittent Fasting (14 Studies) | Nutritional Science Explained
The Science Behind Intermittent Fasting (14 Studies) | Nutritional Science Explained
For 10% off your first purchase, go to: ? http://squarespace.com/nippard Get Jeff Nippard channel merch here: ? http://bit.ly/jeffnippardmerch ------------------------------- ? CHECK...
Video Length: 06:04
Uploaded By: Jeff Nippard
View Count: 747,250

Featured Products
Premium 7-Day Starter Diet Plan
Premium 7-Day Starter Diet Plan

Save 33% off a la carte pricesFREE FedEx ShippingZero Guesswork + Prep just 1 meal/dayFREE WonderSlim Shaker Bottle Included2 FREE Snack Samples ...

List Price: $148.50
Our Price: 99.95

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


BariWise Protein Bar, Peanut Butter & Jelly (7ct)
BariWise Protein Bar, Peanut Butter & Jelly (7ct)

170 Calories Per BarHigh Protein - 12 grams Per BarLower Fat - 6 grams Per BarCholesterol FreeTrans Fat FreeGluten FreeAspartame FreeGood Source of Vitamin A and Vitamin C - 15% of the Daily Value ...

Our Price: 14.95

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


ProtiDiet Fruit Drink Concentrate, Cool Raspberry (7ct)
ProtiDiet Fruit Drink Concentrate, Cool Raspberry (7ct)

15 grams of protein 70 Calories Low Carb - 2g Net Carbs* Contains only 2 grams of sugar per serving Aspartame Free Fat Free Cholesterol Free*g Net Carbs = Total Carbohydrates - Fiber ...

Our Price: 14.95

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


Home Workout Routine - Arms / Biceps Dumbbell Exercises
Home Workout Routine - Arms / Biceps Dumbbell Exercises
Exercise Routine, Sets/Reps - http://www.buffdudes.net/p/workout-routines-exercise-tutorials.html BUFF DUDES TANK TOP!
Video Length: 03:42
Uploaded By: Buff Dudes
View Count: 1,774,705

Aerobics for body toning and for fast weight loss...
Aerobics for body toning and for fast weight loss...
Aerobics for body toning and for fast weight loss... Music link https://youtu.be/3wa5cX3ZdwM.
Video Length: 03:50
Uploaded By: IT'S WORTH
View Count: 5,375,077

30 Unhealthy Foods You Mistake As Healthy and Their Swaps - Saturday Strategy
30 Unhealthy Foods You Mistake As Healthy and Their Swaps - Saturday Strategy
http://fitlife.tv/30-foods-you-think-are-healthy-and-their-surprising-food-swaps/ http://www.organifi.com/green-juice/ Get Organifi Green Juice: ...
Video Length: 12:33
Uploaded By: FitLifeTV
View Count: 267,584