FULL GUIDE: Training At Home (no equipment)🥳

Dec '24 • OTHERS

Alright guys, let’s talk about training at home—how to actually build muscle, get lean, and transform your physique without a gym. Yes, it’s 100% possible if you follow the right approach.

This guide breaks everything down step by step.

1. 𝘽𝙪𝙡𝙠𝙞𝙣𝙜 𝙖𝙣𝙙 𝘾𝙪𝙩𝙩𝙞𝙣𝙜: 𝙏𝙝𝙚 𝘽𝙖𝙨𝙞𝙘𝙨 (𝙄𝙣 𝙙𝙚𝙥𝙩𝙝 𝙖𝙩 𝙣𝙧.4)

First, let’s get the foundation right. Bulking and cutting are your key tools:

Bulking: Eat more calories than you burn to gain muscle.
Cutting: Eat fewer calories than you burn to lose fat while keeping muscle.

At home, this balance is even more critical since you don’t have access to heavy weights. Focus on nailing your nutrition and using your training to force your body to adapt.

2. 𝙏𝙝𝙚 𝘼𝙩-𝙃𝙤𝙢𝙚 𝙏𝙧𝙖𝙞𝙣𝙞𝙣𝙜 𝙋𝙡𝙖𝙣

Here’s a simple 4-day split that covers everything:

Day 1: Push (Chest, Shoulders, Triceps)

Push-Ups: 3 sets to failure
Pike Push-Ups: 3 sets x 8-12 reps
Dips (use chairs): 3 sets x 10-15 reps
Diamond Push-Ups: 3 sets to failure

Day 2: Legs (Quads, Hamstrings, Calves)

Bulgarian Split Squats (with a chair): 3 sets x 8-12 reps per leg
Glute Bridges: 3 sets x 15-20 reps
Calf Raises: 3 sets to failure
Wall Sits: 3 sets x 30-60 seconds

Day 3: Pull (Back and Core)

Towel Rows (wrap around a sturdy object): 3 sets x 8-12 reps
Plank Rows: 3 sets x 12-15 reps
Hollow Body Hold: 3 sets x 30 seconds
Dead Hangs (if you have a pull-up bar): 3 sets to max time

Day 4: Active Recovery/HIIT

Shadowboxing, burpees, or jump rope: 20 minutes
Full-body stretching routine

This plan is simple, but effective. You can adjust based on your goals.

3. How to Build Muscle Without Equipment

Here’s the secret: TRAINING HARD AS F**CK

Push to failure on 9/10 sets, REALLY PUSH.

And progressive overload. This means making your workouts harder over time so that your body adapts by getting stronger and bigger.

How do you do this without gym equipment?

More reps and sets: Push your body to failure.
Slower tempo: Slow down each rep for maximum tension.
Harder variations: Progress from standard push-ups to diamond or archer push-ups.
Increased range of motion: Maximize how much your muscles stretch and contract.

Think of your body as the ultimate tool—it’s all about how you use it.

4. 𝘿𝙞𝙖𝙡𝙞𝙣𝙜 𝙞𝙣 𝙉𝙪𝙩𝙧𝙞𝙩𝙞𝙤𝙣

Whether you’re bulking or cutting, nutrition is king:

Bulking: Eat 300-500 calories above maintenance. Prioritize protein and carbs, and add healthy fats for extra calories.
Cutting: Drop to 300-500 calories below maintenance, keep protein high, and moderate your carbs to stay energized.

💡 Pro Tip: Track everything. You have to track your calories. It will massively speed up your progress. Use an app like MyFitnessPal to make sure you’re hitting your targets. Adjust bi-weekly based on how your body responds.

5. 𝙍𝙚𝙘𝙤𝙫𝙚𝙧𝙮 𝙄𝙨 (𝙣𝙤𝙩) 𝙆𝙚𝙮

Recovery is very important, but not key.

Anyways, don’t forget the basics:

Sleep: 7-9 hours per night.
Hydration: At least 2-3 liters of water daily.
Rest: Give your body time to rebuild. You grow when you recover, not during the workout.

6. 𝙏𝙤𝙤𝙡𝙨 𝙏𝙝𝙖𝙩 𝘾𝙖𝙣 𝙃𝙚𝙡𝙥

You don’t need much, but these can level up your home workouts:

Pull-Up Bar
Resistance Bands
Weighted Vest

They’re optional, but they make progression easier.

7. 𝙏𝙧𝙖𝙘𝙠 𝙔𝙤𝙪𝙧 𝙋𝙧𝙤𝙜𝙧𝙚𝙨𝙨

You can’t improve what you don’t measure. SO MEASURE!!

Weigh yourself weekly.
Take progress photos every 2 weeks.
Log your workouts so you know you’re progressing.

𝙁𝙞𝙣𝙖𝙡 𝙒𝙤𝙧𝙙𝙨

Training at home is about mastering the basics, being consistent, training hard as F****CCKK.

Whether you’re bulking, cutting, or just starting, this system works IF you work it hard.

🔥 Your Turn: Post your progress, ask questions, and share your wins here. Let’s keep each other accountable. Your dream physique is 100% possible, no gym required.

THAT WAS IT!

- Noah

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