Posted by Bulk Nutrients in Muscle Building
Estimated reading time: 4mins
Most gym-goers turn their nose up at any chance of home workouts being able to help them grow or even maintain muscle. But science disagrees. Higher reps (12-15 reps) still induces muscle growth; it seems as long as you go to muscle failure growth can still occur.
And here's something else to remember: after two days of rest, you're free to do this workout again. This is because muscle protein synthesis levels return to baseline after 48 hours. And because 10-20 sets for a given muscle group has been shown to be a good range for muscle growth, that's what we'll be doing.
Let's assume you have absolutely no equipment. All you need with the first workout here is a chair or a little table as seen below! You'll start with 5 sets of decline push-ups, putting your feet on the chair/table and pushing up off the ground in front of you. Go for as many reps as you can, but stopping about 1-2 reps shy of failure.
Then we'll move into 5 sets of Archer Push-ups. You think bench pressing is hard -- wait until you try these!
You'll do these by putting one hand way out, and looking at it, as you push down and push back up again. Do as many reps as you can (again, about 1 rep shy of muscle failure) on one side, then move onto the other. That's one set. The gentlemen in the photo below, in the position he is in, is working the right side of his chest.
The last exercise is 5 sets of Wide and Narrow Push-ups.
5 x 10-12 reps of Wide and Narrow Push-ups (muscle failure on the third set).
You do these by starting in a wide push-up position like below:
After one rep, you move your hands directly below your shoulders, like the image below, then do another rep.
And that's one rep! Keep going for 10-12 reps, again, going to muscle failure on the third set.
After that, we guarantee you'll be smoked! Your chest will be pumped, and you'll be amazed a home workout can feel anything like going to the gym. The truth is, you might even feel like you got more out of your home workout. The beauty is then blending some of these exercises into your workout routine once the gym reopens; to add variety to your sessions that may or may not have needed it.
When muscle growth is the goal, we must remember the three principles of it:
There is no question that upon finishing this workout, you'll agree with us that all three principles are being accounted for.
To recap the at home chest workout:
Give it a try, and shoot us an email in regards to how you went!
Happy lockdown lifting!