you’re training at home, it can be difficult to consistently build muscle after
the newbie gains have ceased and the old programs stop delivering results. If
you want to make big changes to your physique, then you’re going to have to
make an extra big effort inside and outside of the gym.
name is Psymon H., architect of the Mission Jacked movement, creator of the BIG-UP
Home Training System, and the man making his name from improving physiques and
growing natural muscle with minimal equipment.
this article, I’ve designed a 4-week training block to help you jump-start your
muscle-building project at home.
is the ultimate dumbbell and cable workout plan for lifters with more than 24
months of consecutive training under their belt.
All you need are dumbbells, a pulley cable, 2 rope and 1 straight bar attachment, a bench, and a few resistance bands.
You Build Muscle With at Home Workouts?
Psymon H., 52 years strong and still pushing
muscle at home is the Mission Jacked area of expertise. This full 4-week
workout plan for muscle gain at home will prove to you that with minimal
equipment and nearly 40 years of Mission Jacked experience on your side, Big
Things Can Happen!
To Build Muscle at Home:
I’ll share the four workouts that make up this 4-week training block. We'll
move on to exploring the training protocol and intensity technique that we're
going to use to shock the body into growth.
I’ll break down each exercise with cues, tips, and pictures to put you in the
best position to grow. I will touch on sets, reps, and how to determine if
you're in an optimal state to train.
answer some FAQs, so by the time I'm finished prepping you, all you'll want to
do is get inside the gym and turn your newfound knowledge into power and power
into new muscle.
a parting gift, I’ve put together a Post-Workout and Lean Bulk Blueprint for
you to download. This information alone will put you streets ahead of the
competition and ensure that you have everything covered.
Results Can You Expect From The Best Muscle Building Program at Home?
this training block will shock your body into rebuilding damaged muscle fibers
bigger and stronger by attacking muscle groups multiple times per week, you
will need to pay special attention to your diet, post-workout nutrition, sleep
and stress management.
in life is guaranteed; but with that being said, if you do the work; you can
expect to see improvements in density and lean muscle mass. We can show you all
of the tips and tricks, but it’s going to be up to you to put the work in to
get the muscle out.
be training muscle groups multiple times per week using full-body workouts (up
to 4 times per week) to fuel a response that will help build them back stronger
worry if you’re not used to this type of training; as you won’t be hitting each
muscle the same on consecutive workouts, and because you'll be using
autoregulation training, your body will soon make the necessary adjustments and
recover accordingly. Remember, there’s no shortcut to building natural muscle.
Take your time and read the following blueprint because knowledge is power and
power builds muscle.
Read our disclaimer here before starting any of
our workouts and always warm-up and warm down after every session
Best Muscle Building Program at Home Workout & Exercise List:
4-week block is structured around the use of Reps in Reserve (or RIR) as a tool
for measuring the intensity of effort. If you're new to reps in reserve, don't
worry, you'll soon get the hang of this great way of tracking your workout
intensity and determining how hard a set feels and how many more reps could
have achieved failure.
you've used reps in reserve before, one of the most significant issues you may
have found was coming to grips with how to implement them inside a program,
especially if you're used to just aiming for a set number of repetitions per
set or just going until you can’t move the weight.
in reserve are easy to understand; for example, you know "2 Reps in
reserve" means you stop a set 2 repetitions from failure. Nevertheless, in
practice, how do you start pinpointing what 2 repetitions in reverse feels like
if you're not used to evaluating your performance this way?
Best Muscle Building Program at Home Uses Autoregulation Training To Maximize
workout programs are based on the assumption that progression is always linear.
While this idea is true for novice lifters who can guarantee an increase in
weight used on every workout, the same can’t be said for the intermediate
lifter who couldn’t possibly predict how much weight they would be lifting a
month from now.
good muscle-building program should ebb and flow based on your current level of
you use auto-regulation training, your fatigue is being managed on your performance
within a given set. What this means is that sometimes you will lift more and
sometimes less weight for the same amount of reps per set and reps in reserve,
simply because naturally, you'll push yourself when you’re in an optimal state
to perform and pull back when you’re not.
I’m about to outline is a training protocol that will take you from never using
auto-regulation training to feeling super confident in your abilities to
jump-start muscle gains.
have variables you can control during these 4-weeks to help you develop the
skill of rating your performance set by set, you’re going to be given a reps
per set and reps in reserve target for each workout. This will help you
determine your exertion level during every working set.
this training block, you'll use 2 repetitions in reserve as your intensity
benchmark on workouts 1 and 3, meaning that you'll aim to leave no more than
two reps in the tank after each working set. Both workouts will have a
set number of repetitions you must perform for each working set.
completion of your first set of prescribed repetitions has been completed,
you'll assess your performance with the specified 2 reps in reserve in mind.
You do this by asking yourself a simple 'yes' or 'no' question after
every working set: "Am I above or below the Reps in Reserve
you undershoot your reps in reserve target, for example, you have 4 or more
reps in the tank after your first set; you add weight to the next set.
the reps in reserve target where you have 1 or fewer reps in reserve, remove
weight for the next set. You repeat this same process after each set is
after careful consideration, you assess your performance as the same reps in
reserve prescribed, i.e., you're not higher or lower than the 2 reps in
reserve, you keep the same load for the following set and ask yourself the same
question again after completing the next set.
way of training will help you continuously assess your performance with a
"reps in reserve" benchmark in mind. You may have difficulties rating
your reps in reserve as a standalone measurement of performance, but because
you have a set number of reps to perform on each workout, you only need to
assess whether you're higher or lower than the reps in reserve target.
Best Muscle Building Program at Home Benefits From The Use Of Myo-Reps:
will make use of Myo-Reps on your second and fourth workout of the week.
Myo-Reps are great for adding quality volume in a limited time, by using
rest-pause training with lighter loads as a tool for generating high levels of
fatigue and maximizing muscle fiber activation.
To Use Myo-Reps:
First, choose a weight that allows you to perform 15-20 repetitions with 1 rep
in reserve. It may take a week or two to find the correct weight but be
Perform one activation set of 15-20 repetitions aiming to get close to the
failure point of 1 repetition in reserve.
Rack the weight and take a 10-second break
Perform 5 repetitions, rack the weight and take a 10-second break
Perform 5 repetitions, rack the weight and take a 10 seconds break.
week one, perform no more than 2 rest-pause sets after your activation set.
week two, perform no more than 3 rest-pause sets
week three, perform no more than 4 rest-pause sets
week four, perform no more than 4 rest-pause sets.
Best Muscle Building Program at Home Workout Split:
exercise is a variant of the dumbbell split squat and an exercise used to
target the muscles of the leg, especially the hamstrings. When you utilize a
contralateral load, you challenge the core to stabilize and remain upright.
One dumbbell and a bench or bar on a rack.
With one dumbbell on your right side, rest the topside of your right foot on a
bench or a bar off a rack behind you and step forward with your left foot until
it’s a good stride in front of the resting leg.
Keep as upright as possible, brace your core and generate force in the front
leg by tensing the muscle. Slowly lower your front leg until your knee is at a
90-degree angle to your ankle.
3: Briefly pause in the bottom position before smoothly making your way back to
the top of the movement. Repeat the set for your opposite leg.
If, like me, you're not blessed in being able to
grow a decent chest while using bad form, then this pressing movement is a
great introduction to learning how to be meticulous with all parts of an
You’ll quickly realize after a few reps of this
magnificent top-shelve chest builder that it's not the run-of-the-mill Dumbbell
incline press. Be warned, your ego is going to have to give way to technique
and good form for this to work.
Items Needed: An incline Bench set at a 60-degree angle
and one pair of dumbbells.
Cue 1: Sit back on the bench with dumbbells in hand. Set
the dumbbells at a 90-degree angle to your upper chest.
Cue 2: Lift your chest high, tense your core and
bring your chin towards the top of your Chest so you are looking down your
Cue 3: Retract your shoulder blades by pulling them down
and pinning them into the bench.
Cue 4: Tense your chest as you press the dumbbells
up to maximize the mechanical tension of the muscle. As you reach
the top of the movement, you're going to focus on squeezing your upper arms
against the side of your chest (this is what's known as bringing the origin and
insertion points closer together.) It's only near the top of the movement do
you start to follow through with your shoulders.
Cue 5: Bring the dumbbells down using that same
line as if you are pressing between two panes of glass. Repeat all of the clues
before each repetition.
don’t become any easier because now you’re face-to-face with the brutal Dumbbell
Bent Over Row. There’s no time to worry about how much gas you have left; just
pick the dumbbells up and row.
Take a dumbbell in each hand and hinge at the waist with your feet set
Have the dumbbells in front of your shins with palms facing back. Maintain a
flat back and a slight bend at the knees as not to put stress in unwanted
Retract your shoulder blades by pulling them down; this will help to activate
the Lat muscles and get a better mind/muscle connection. Tighten your core and
squeeze your back.
Row the dumbbells smoothly to your hips and as you reach the top of the
movement, rotate your palms so they are facing each other. Hold and squeeze
briefly before lowering the dumbbells to the start position.
At the bottom of the movement, protract your shoulders so it looks as if you
are hunching over. This will help to engage more upper Back muscles. Repeat all
of the cues as you go through each repetition.
This is a formidable exercise for effectively
contracting the rear delts because the premise of the movement is to get your
elbows up and behind the line of your back. You can do this exercise by either
hinging at the hip (as in the picture) or by leaning over on a bench.
Items Needed: One Dumbbell
Cue 1: Hold one dumbbell with a supinated grip and
hinge over at the hip. With feet shoulder-width apart, start with the dumbbell
in between your feet.
Cue 2: Retract your shoulder blades by pulling them
back and tensing your core muscles.
Cue 3: Row the dumbbell in line with your shoulders
until your elbow is behind the line of your shoulder blades.
Cue 4: Squeeze your rear deltoid at the top of the
position before slowly lowering the dumbbell to the start position in between
Heavy dumbbell, heavy resistance band, and a doorstep or block.
Place the band under the ball of your working foot and over the opposite
shoulder with the dumbbell on the working side. Hold inside a door frame or
rack to maintain balance before placing the ball of your foot on the edge of
the block or step.
Raise on your toes as high as you can go and hold for a second before lowering
past the level of the step. Make sure to keep the band under the ball of your
feet to keep it secure.
Standing Dumbbell Drag Curl should be seen as the meat, potatoes with all the
trimmings. If you want to make the guns shoot a hole in the sleeves, make sure
to do a good job of executing this movement.
A pair of dumbbells.
Stand erect with your core tensed and retract the Shoulder Blades, making sure
that you keep the dumbbells from traveling in front of you as you begin to curl
them up to chest height. Keep the Shoulders as still as possible and squeeze
the biceps to create more tension.
Briefly pause at the top of the movement before returning to the start of the
main portion of the Tricep is the long head which is situated at the back of
the arm and is most visible when you face the rear. The Single Arm Tricep Press
Down does a wicked job of virtually isolating this area and putting it to work.
Overhead Pulley cable and a rope attachment
Setup: Attach the rope to
the pulley and pull the rope through so it becomes one long handle.
Grab the rope with a neutral grip and step a few feet away from the
station. Slightly hinge over at the hips. Tuck your elbow into your side
and start with the Tricep in a full lengthen position by having your forearm up
near your face.
Keeping your shoulder still and your working arm near your side, extend your
arm behind you so your hand passes behind the line of your back. Briefly hold
before returning the rope to the start position.
The Best Muscle Building Program at Home – Workout 2:
Best Muscle Building Program At Home Exercise
Toe Squat (Quads and Calves)
kick off the best muscle-building program at home with a quad and calf combo
and one of the most challenging exercises to master if you have less than good
balance. With that being said, it's an exercise worth learning for all the good
it can do for your Quads, Abductors, Calves, and Glutes. Named the Toe Squat
because the entire movement is carried out on your toes, this exercise will
blow a hole in the entire Quad muscle.
A pair of dumbbells.
Start on your toes, shoulder-width apart, with feet pointed out at about a
Have the two nearest dumbbell heads at an angle as you pick them up with palms
facing in with the dumbbells in between your legs as you slowly lift them off
the floor. Make sure to maintain a flat back and a tight core throughout the
Drive up on your toes, and as you straighten your legs, rotate the dumbbells
until they are outside of each thigh with palms almost facing away from you.
As you lower down for the start of the next rep and as your knees open out,
slowly bring the dumbbells back, so they are in between your legs with your
palms facing in towards you.
is an invaluable isolation movement that targets the lower portions of the
Hamstrings and a really good addition to any home workout that involves
Flat bench, a small platform or bumper plates, and one dumbbell.
Setup: Elevate the front
end of a bench with either a platform or a couple of plates.
lay over the edge of the bench and secure the dumbbell in between your feet
before lying chest down. Hold on to the end of the bench and make sure that
your knees are just off the edge of the bench.
Start with your legs outstretched and tense your Hamstrings.
Slowly curl the dumbbell until it’s at a right angle to your legs to maintain
maximum tension on the Hamstring muscles.
Setup: Attach both ropes
to the pulley and pull them through so they become two long rope attachments.
Step back and hold the ropes with palms facing each other in a slight hinge at
the hip position with straight arms overhead.
Pull down on the ropes as if you are about to retract your shoulders. Bring the
ropes down with straight arms until they pass the line of your body behind you.
Slowly bring them back to the start position.
While the Seated Dumbbell Press is an excellent
compound mass builder, I figured you may have done your fair share of dumbbell
presses, so I thought we would shake things up with an equally solid shoulder
mass builder as our first movement. This exercise will terrorize more than your
three deltoid heads; it will go after your Trapezius, Triceps, Rotator Cuff
muscles, and upper chest in the process.
Items Needed: One pair of dumbbells and an upright bench.
Cue 1: Sit upright on a bench with your back
firmly resting against the pad. Have a dumbbell in each hand and have them set
at a 90-degree angle to your shoulders with palms facing away from you. Tense
your core and take a deep breath in. Exhale as you press the dumbbells
directly overhead. Slowly bring the dumbbells down to the start position.
Cue 2: After lowering the dumbbells, bring
your elbows in front of you, maintaining a 90-degree angle from the dumbbells
to your shoulders.
Cue 3: You will feel your rear delts activate as
you bring the elbows back to the start position for the second repetition.
short Bicep head exercise is a variation of the incline dumbbell curl, and a
movement, if done correctly, will have you wanting to drop the dumbbells long
before the set is over.
two major differences between the incline dumbbell curl and the Incline Jam
Curl are the setup and the angle at which you curl the dumbbells.
Short Bicep Head
Incline Bench set up about 60 degrees and a pair of dumbbells.
Sit back on an incline bench with dumbbells in hand. Pinback your shoulders so
your elbows are pinned into your sides. You should feel your Lats tense as you
lift your chest and tighten your core.
Keeping your elbows tucked in and dumbbells out to each side, tense your Biceps
before curling the dumbbells so they come up in line with your mid-Deltoids
instead of in front of you. As you get to the top of the movement, gently
rotate the dumbbells so your pinky finger is higher than the rest of your hand.
Briefly squeeze each dumbbell before slowly returning to the start position.
Repeat for the desired amount of repetitions.
Muscle Building Program at Home Exercise 6: Incline Rope Pushdowns (Triceps)
Pulley cable, an incline bench and a rope attachment.
Attach your rope. Set your incline bench at a 60-75 degree angle and position
it a few feet away, so that your back is facing the station.
Grab the rope attachment before sliding onto the bench. Start with the
rope about forehead level and palms facing each other. Keep your elbows tucked
into your side. Retract your shoulders to stop momentum before slowly
extending into the full-arm stretched position.
As you reach the bottom of the movement, try to rotate your palms so they face
the floor before returning to the top of the movement. Keep chest up and
shoulders retracted throughout the movement.
Muscle Building Program at Home Exercise 7: Incline Dumbbell Shrugs
reason why deadlifts are so beneficial regardless of using dumbbells,
kettlebells, or a barbell is because this dynamic weightlifting move will lengthen
the muscles in your legs, giving you more flexibility, as well as work all the
muscles you need to propel yourself forward when walking, jogging and even
simply bending from the waist. As we get older, our muscles shorten, so keeping
that range of motion is vital.
One pair of dumbbells
dumbbells on the way down, you’ll want to keep your hands as close to your
shins as possible.
Stand with feet shoulder-width apart with a pair of dumbbells in hand using an
overhand grip. Have your knees slightly bent, your back flat and your core
Slowly and under control, bend at the hips and knees, lowering your torso until
it’s almost parallel with the floor.
Allow your arms to hang down in front of your knees and shins. Make sure you
keep your back in a neutral position throughout the entirety of the exercise,
taking care not to round it at any point.
From this position, squeeze your glutes and stand up straight without changing
the shape of your back by pushing through the ball and heel of your foot.
We're taking this to the floor so that we can use
the ground as a dead-stop to put more stress on the chest and allow time for
resetting between reps to get the consistent technique.
Items Needed: A pair of dumbbells and a small platform or
Cue 1: Grab the dumbbells and assume a hip-thrust
position on the floor. To get more of a decline, place your feet on the top of
a low platform, box, or crate. You should feel yourself resting on the very
upper portion of your back. Set your arms so that the dumbbells are set at a
90-degree angle to your Chest muscle.
Cue 2: Retract your Shoulder-Blades by pulling
them down and pinning them into the floor. Tense your core and bring your Chin
Cue 3: Before pressing the dumbbells, tense your
Chest muscles to generate more mechanical tension and as you press the
dumbbells up, concentrate on bringing your inner arms and outer Chest together
Cue 4: Bring the dumbbells back to the 90-degree
starting position, keeping elbows directly under the dumbbells. Think about
nailing all of the cues before starting every repetition.
you like swinging the heaviest weights up with no regard for the muscle you're
supposed to be working, you may not fall in love with this variation. Placing
yourself on a 45-60-degree gradient and pinning your back into the bench
removes most of the unwanted momentum and forces you to put more effort into
raising the dumbbells with proper form and intent.
Incline bench and a pair of dumbbells.
Set an incline bench at a medium to high incline. Sit back with a pair of
dumbbells at your side and slightly flare out your Lats.
2: Raise dumbbells to shoulder level by leading with your elbows.
3: At the top of the movement, slightly tilt the dumbbells as if you were
pouring from a jug.
The Best Muscle Building Program at Home Exercise
4: Face Pulls Into Press
you want to dish up a platter of hard-hitting stress on the Short Bicep Head,
look no further than the mouthwatering Plate Curl. Be careful as you're likely
to get a full muscle belly on an exercise movement that may take time to
Short Bicep Head.
One dumbbell and a crate or low platform to sit on.
Take a seat and place a dumbbell on its head between your legs.
Slide your hands under the knuckle of the dumbbell so that your little fingers
touch. Use the inside of your thighs to brace your elbows.
Slowly curl the dumbbell up to just your chin area. Briefly tense your Biceps
before slowly returning the dumbbell to the start position.
Best Muscle Building Program at Home Exercise 6: Reverse and Twist Skull
doubt you’ve performed your fair share of the standard Skull Crusher; now it’s
time to advance the movement and up the ante, hence its inclusion on the best
chest and tricep workout with dumbbells. This Skull crushing version is a
no-brainer once you’ve felt the horseshoe pressure on all three heads.
Flat bench and a pair of dumbbells.
Lay back on a flat bench with dumbbells in a reverse grip behind the crown of
your head with your elbows in the air.
Bring the dumbbells out and up as opposed to up and over your head. As they
reach the top of the movement, twist them so that your palms face away from
you. Try not to swing the bells up or flare your elbow too far out to the
sides; this will help to limit momentum and focus the stress on the right area.
you know, the calf is made up of two primary muscles. First, we have the
well-known Gastrocnemius which makes up the outer portion of the calf and gives
it its definition. We also have the lesser-known Soleus muscle which lies
behind the Gastrocnemius and makes up the volume of the calf. The best way to
work the Soleus is in the bent-knee position – Welcome to the Bent Knee Single
Leg Calf Raise.
One Platform, one dumbbell, and something you can use as support such as a
Setup: Place a platform
in front of a rack and lay some weight on the far end so it does not tip over
when we start the exercise.
Stand with the ball of one foot on the edge of the platform and bend at the
knee. Hold the dumbbell on the same side and use your free hand to support you
and help you stay in position.
With your knee bent, rise on your toes as far as you can go and hold for a
second or two.
Slowly lower down so that your heel is below the level of the platform. Be sure
to maintain a bent knee throughout the movement.
major difference between Bulgarian Split Squats and Split Squats is where the
stabilization comes from. The fact that the balance comes from behind on this
exercise means that the difficulty is ramped up considerably as this movement
will test your balance and core strength that much more.
Pair of dumbbells and a flat bench.
With dumbbells at your side, rest the topside of one foot on a bench or a bar
off a rack behind you and step forward until your front leg is a good stride in
front of the resting leg.
Leaning slightly forward, slowly lower your front leg until it is at a right
angle and your back knee is just over the ground.
Briefly pause in the bottom position before smoothly making your way back to
the top of the movement.
it comes to building the leg-backs, you just can’t go wrong with a Dumbbell RDL
in your hamstring exercise arsenal. To have a toe-up RDL version to hinge on is
the toes can be a helpful technique to cue and get the best out of the
exercise. Lifting the toes forces you to sit back into your hips for a more hip
dominant pattern that throws more stimuli on the Hamstrings and Gluteus.
Small platform or a couple of bumper plates and one pair of dumbbells.
Stand with a dumbbell in hand using a pronated grip. Have feet shoulder-width
apart and elevate the toes by placing them on a platform and driving the heels
into the ground.
Slightly bend at the knees and keep them in this position throughout the entire
movement. Have your body weight over your heels.
3: Keep your chest high, back flat and tense core, hamstrings, and gluteus
muscles. Focus on feeling the ground underneath you. Engage your Lats so they
help keep the dumbbells on your thighs and stop your lower back from rounding.
With bent knees, hinge at the hips as far as possible by pushing your butt back
until the dumbbells are about level with the top of your shins. This will allow
you to activate your hamstrings and glutes more.
Squeeze your glutes to drive your hips up and forward to the top of the
movement without extending your knees.
hardest part of training a Chest without a bench is capturing the upper portion
of the chest muscle. The Standing Fly gives you a great opportunity to target and
hunt down the upper portion of the Pecs.
pair of dumbbells.
Stand with feet Shoulder-width apart with a slight bend in your arms. Have your
palms facing forward.
Tense your core, lift Chest high, and retract your Shoulder-blades before
bringing the dumbbells up to Chin height.
At the top of the movement, you should have an underhanded grip of the
dumbbells. Focus on bringing the origin and insertion points together and at
this point squeeze the two nearest knuckles of the dumbbell together as hard as
you can before returning to the beginning of the movement.
Be mindful enough to go through cue 2 before each repetition.
you want to make things extremely hard for yourself by evicting all momentum
from your Rear Delt Fly, this is the version for you. By starting every repetition
from a dead-stop position and committing yourself to nothing more than the
rear-deltoids doing all of the work, it becomes a real test of deltoid
Flat bench and a pair of dumbbells. If you have long arms, you may need to place
a couple of bumper plates under each end of your flat bench.
Your start position is different from the original rear delt fly and almost
starts a quarter of the way up. Make sure to start with the dumbbells on
the floor and in line with your shoulders.
Keep your torso as still as possible and lift the dumbbells out to the side
until your elbows finish as high as possible.
Pause briefly at the top before returning the dumbbells to the dead-stop
position on the ground.
put, if you curl any higher than 90-degrees, you lose tension on the biceps.
This movement allows you to feel the peak contraction twice within the same rep
while also helping to strengthen the top area of the bicep where a lot of tears
and injuries happen.
Incline Bench set at a 60-degree angle and one pair of dumbbells.
Sit with dumbbells in hand and retract your shoulder blades.
Curl both dumbbells until the dumbbells are at a 90-degree angle to your
Lift elbows while keeping the dumbbells at a 90-degree angle to your biceps.
Squeeze each bicep at the top of the movement before reversing the action back
to the start of the movement.
the outset, the Incline Kickout looks like a cross between the Seated Dumbbell
Tricep Extension and the Close Grip Bench Press, and while it isn’t the most
popular exercise to place inside a home dumbbell Tricep workout, it’s certainly
a movement that will quickly become a favorite for targeting all three Tricep
heads, especially the medial Tricep head while delivering an incredible pump.
Incline bench and a pair of dumbbells.
Use an incline bench set up at about a 60-degree angle. Set Elbows so that they
flare out to the side with dumbbells lightly resting on the upper Chest.
Slowly extend the dumbbells to the top of the movement and turn your thumbs up
to place a little extra stress on the Triceps.
The Best Muscle Building Program at Home Exercise 9: Bent Knee Single Leg Calf Raise (Calves)
Best Muscle Building Program at Home Has a Deload Phase:
is a Deload Phase & Why Should You Care?
Deload phase usually lasting seven days is a cruise mode strategy used to
reduce volume and intensity to give the muscles and body systems a momentary
break. It's an opportunity to lessen the accumulation of fatigue built up
throughout a training cycle.
tendons and ligaments take longer than muscles to recover from workout
accumulation, deloads offer them time to heal and catch up.
Are Deload Phases Advised?
phases are based on research on how the body reacts and recovers from the
stress of doing a series of workouts.
are broken down through stress applied during workouts resulting in a temporary
decrease in fitness and strength. As the muscles recover on rest days and
deload phases, adaptations are made, and muscles bounce back bigger and
stronger. This is known as supercompensation.
muscles are pushed past the point where a deload phase is recommended, fatigue,
a decrease in strength, joint pain, and little motivation to train are specific
Not Just Take A Week Off Training Instead?
question. Taking a week off training may seem the most logical solution to
discharging fatigue buildup, but the risk of taking time off is that you may
lose some of the adaptations made over the past training cycle.
a deload phase that is easy compared to regular training will conserve
adaptations in strength and muscle gains while removing fatigue.
best muscle-building program at home Deload phase should come on week 5 and
should consist of the exact exercises from all 4 workouts. The only difference
is that you will complete 1-2 sets per exercise using 8 repetitions per set
aiming for 5+ reps in reserve.
Q: On my
auto-regulation training I noticed a weight increase from week one through to
week three. In week four, my poundage took a nosedive, is this normal?
this is completely normal.As you get closer toa Deload week,
you will notice a slight decline in the weights you use as fatigue accumulation
sets in, provided that you've been training hard enough during weeks one
through four. If you can do it safely, push yourself to complete your workouts
and then follow the Deload instructions for week five.
Q: What should I do
if my poundage declines heavily on week three?
A: If you notice over
a few weeks your strength has decreased, start looking at the areas that matter
because there could be one of many reasons why strength can decline.
start with the most obvious culprits…
– Is your nutrition in check? Are you missing meals?
your calories and protein set at the correct levels?
you have enough sodium coming in?
are your fats and carbs?
2:Sleep – So
you’ve had arguments with your significant other long into the night leading to
shorter sleep; something as simple as sleep being out of sync could affect your
strength levels in the gym and your ability to recover.
Outside Stresses: Sometimes, life gets in the way of training;
personal, work, and social issues come up and add extra weight to our day. If
you're prone to stress and constantly find yourself in the thick end of life,
take a step back so you can see the pressures that are within your control and
the ones that could hinder your training. Stress management is quintessential
to building muscle and keeping cortisol and other stress hormones in check.
Is your workout volume too high? It may be that you've surpassed the maximum
amount of volume you can complete and still be able to recover from. While
progression and, ultimately, volume increases are essential to long-term muscle
growth, part of your journey is to find out where the limits lay.
all of the scenarios mentioned, you have a certain amount of control. If you're
serious about improvement, you have to make sure these areas are covered as
best you can.
all areas are optimized and your strength levels have not returned, I would
drop a set or two for each muscle group for one week, and if you see no change,
take an early deload week and restart the program.
Should I increase my weight on the next set if I score two reps in reserve?
A: If I'm performing
three sets and on the second set, I score my effort as 2 repetitions in
reserve, I will keep the same weight for my final set and after completion of
my last set ask myself the question, "am I above or below the reps in
week one I had trouble finding the right weight to use on my Myo Rep Workouts.
The weights were far too light and I ended up doing 30 reps to get close to
failure. What should I do in week 2 so as not to waste another week trying to
find the right weights?
A: First things
first, always log all sets and weights for every workout; this saves having to
take a wild guess on week 2.
if you find that you were off on week one and were heading to 30+ repetitions
for each activation set, I would increase the weights by 5lb-10lbs for upper
body exercises and 10lb-20lbs for lower body exercise movements.
you'll still be able to achieve your goal with an activation set of 30
repetitions, the main reason why we want to shoot for 15-20 repetitions is
mainly to do with fatigue accumulation. The main goal is to be able to complete
four muscle-building weeks. The best way to achieve this is by carefully
monitoring your performance set by set and to make rep-savings by not going
super high on your myo-rep activation sets.
Q: What workout
program should I do after completing the best muscle-building program at home?
A: Once you’ve
completed the full 4-week workout plan for muscle gain at home, it’s time to
become a Mission Jacked Athlete and take on the BIG-UP Home Training System!
How To Auto Regulate Your Volume On
The Best Muscle Building Program at Home
Volume control and performance monitoring are critical
components of this program. Like salting
food, if there isn't enough volume, results can appear bland and underwhelming;
but add too much volume, and you will most defiantly spoil the results.
Volume isn’t a one size fits all solution, it has to be
tailored to suit you, and while I’ve provided volume markers for each muscle
group, it should only be used as a starting point from where things can be
personalized to suit you.
In this section, I'm going to give you some helpful tips and
pointers on how to monitor and regulate your volume based on how you feel to
get the best from this program.
The Best Muscle Building Program Foundation
Weeks 1 is a foundation week, simply because it represent
the first week of the cycle. This is the time to get used to any new exercise
movements so you can establish a firm base to build upon throughout the
What To Expect From
The most crucial factor to bear in mind is that if you're
coming from a different workout split such as a push/pull split where you
trained muscle groups once or twice per week, things will feel very different
at the start of this training block as you begin to train muscle groups multiple
times per week. It may take a week or more for your body to readjust to the new
If on workout 3 of 4, you experience…
· Achy and
sore muscles that are tender to touch
·Muscle and joint stiffness
·Decreased range of motion in nearby joints
·Increased aching and soreness when the affected
muscle is stretched
·Temporary muscle weakness
You may want to drop a set on the next workout or even skip
training that muscle group altogether. This will be very much about how you
feel and how you access your ability to train. Please bear in mind that muscle
groups heal and recover at different rates and also differently from person to
You may find that your Biceps, Rear Delts and Side Delts
heal very quickly and can handle higher frequency and volume compared to your
Back and Hamstrings. It’s going to be up to you to judge how much volume and
when a muscle group is recovered enough to train again.
In any case, you may
also want to do one of the following…
·Wear compression garments, like compression
tights, socks, and/or arm sleeves
·Get a (gentle) massage (avoid deep tissue work,
· Use a
foam roller to gently roll out and stretch your sore muscles (but avoid
To minimize your
chance of severe soreness, consider some of these tips:
·Always schedule 10-15 minutes at the beginning
and end of your workout for a proper warm-up and cool-down period. This helps
your muscles prepare for exercise and safely recover from physical stress.
·Drink lots of water every day. Aim for one-third
of your body weight in fluid ounces and probably more on training days.
Weeks 2 – 4
As you progress, you may find certain muscle groups do not
need as much volume as other groups or take longer to recover. Be sure to
access each muscle group at the start of each workout session and at the
beginning of a new workout week before deciding whether to increase or decrease
Volume Increase &
1: Use minimum
volume per muscle group on week one.
2: Volume can be
increased from week two onwards.
increasing volume for any muscle group, first, choose the workout and exercise.
Once you have chosen the exercise, only increase the volume for that exercise
by one set. If you need to increase the volume for the same muscle group on the
following week, choose another exercise and increase the volume by one set.
4: It’s advised
that you increase a muscle group by no more than two sets per week using two
different exercises on two different workout days (one set increase per
5: Try not to
increase too many muscle groups in one workout, but instead spread any
increases over the workout week. Too high of a volume increase all at the same
time can hurt your ability to recover.
Here are some
scenarios to help you decide how to regulate your volume:
Scenario 1: On
completing a training week, you outpaced your previous performance and hit much
higher numbers without significant disruption to your muscle groups.
·After careful consideration, you judged your
reps in reserve score as good, and your muscle group feels pretty messed up but
not cooked to the point you don't feel ready to train; this could be an
indication that you may need to increase the volume by one or two sets spread
over the week.
Scenario 2: You hit your numbers or hit similar scores with a
challenge. Naturally, you feel a little worn, but your pumps remain consistent
from workout to workout.
·You are bang on the money and may not need to
actively increase the volume.
You're not performing anywhere close to the previous weeks, and your numbers
are starting to tank. On one workout, you got a really intense pump after three
sets, but on the last workout, you only managed two sets before the pump was
off the charts.
·You almost certainly need to reduce your volume on
your next workout. First, check to see if anything outside of your training is
having an effect; maybe you’ve moved house or had an extra stressful few days
If this is the case, before reducing
volume, see what happens over the following few workouts. It could simply be a
one-off situation.If this occurs on week four, and if you can
do so safely, push through the workout week and take a Deload on week 5.
· If the
above scenario happens on week 2 or 3, try dropping volume for the muscle group
involved for one or two workouts or skip training that muscle group for one or
two sessions. If things don’t improve, plan to undertake an early Deload phase
as described before restarting the program.
Best Muscle Building Program at Home Post Workout & Lean Bulk Blueprint
A: You can download your Best Muscle Building Program at Home Post Workout & Lean Bulk Blueprint here. My advice is to read the blueprint and get everything in place before you start the Best Muscle Building Program at Home.
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