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

Please visit these websites to stay up to date with COVID-19: , , 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: Recommended Podcasts: ------------------------------- Help SUPPORT the channel by: 1. Trying one of my training programs: → 2. Buying my channel merch: → 3. Checking out what my sponsors have to offer: ▹ MASS (Monthly Research Review) ‣ ‣ Only $25/month (pre-paid yearly) ▹ PEScience Supplements ‣ ‣ Use discount code JEFF to save $$ ▹ RISE Training Gear and Sportwear ‣ ‣ Use discount code JEFF to save 10% ▹ Body-Analyser Weight and Bodyfat % Scale ‣ ‣ Use the above link to save 60% off! ------------------------------- Follow me on social media: INSTAGRAM ‣ SNAPCHAT ‣ FACEBOOK ‣ TWITTER ‣ PODCAST ‣ The Jeff Nippard Podcast on iTunes and Stitcher ------------------------------- SOURCES: Scientific References: MUSIC ‣ Ryan Little - Elevated ‣ Ryan Little - Think About You ‣ Filmed and edited by Rashaun R and me using Final Cut Pro X and Sony A7R3 Rashaun’s YouTube: ‣ ------------------------------- 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.