Home workouts, or how to build muscle at home

Author: Timko Ilya - master of the whole project and fitness trainer.
2011-01-14

Target of the workouts: mass gain

Objectives of the workouts:

1. Muscle mass gain.
2. Increase in the number of pull-ups and push-ups.
3. Development of muscle strength.

Methods of execution: separately

Duration: approximately 2 months.

Difficulty: (average)

Equipment:

• Dumbbells.
• Pull-up bar.
• Dip bars.
• Stools instead of a bench, or the bench itself.

You will train 3 times a week. Twice you will work out at home and once a week on pull-up bars and dip bars. If you have a pull-up bar and dip bars at home, that makes it easier. If you also have a barbell and squat/bench press stands at home, check out this exercise complex.

In the first exercise, I would recommend leaning towards the kettlebell rather than away from it, as shown in the illustration. In the fourth exercise, keep your elbows as high as possible (that is the essence of the exercise). The fifth exercise can essentially be done with buckets. The advantage is that you can adjust the weight of the bucket. Plus, when water is sloshing around in them, you will naturally perform the exercise more slowly. Moreover, you won’t be able to do swings to the sides with 16 kg kettlebells.

Here are a few recommendations:

• Perform no more than 15-20 repetitions per set. If you can do more than 20, it’s better to increase the weight. Use heavier dumbbells or, if using a pull-up bar, attach weight to your belt.
• The workout should last no longer than one and a half hours, ideally around an hour. If you can train for more than 1.30, it means you are not putting in enough effort.
• Rest between sets should be from 1.5 to 3 minutes (the heavier the exercise, the longer the rest). Take longer rests for squats and pull-ups, and shorter rests for shoulder exercises. In general, your body will guide you.

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For the entire workout:
 
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For the entire workout:
 
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