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Muscle-Building Workout and Diet


Hey, what’s up? This is Sean Nalewanyj, of
EliteImpactLabs.com. And today, I’m going to be explaining to you how to set up your
own home gym, and execute an effective muscle building workout from home. Now, personally,
I think working out from home is great. My first two years of training where the bulk
of my initial transformation was made, was done in my basement with nothing more than
a few very basic pieces of equipment. Now, your reasons for wanting to build muscle at
home could be any number of things. Maybe you’re on a tight budget right now, and you
want to save the gym membership cost. Maybe you have a busy schedule, and you want to
save time by working out at home, or maybe you’re a complete beginner, and for whatever
reason you feel uncomfortable training in a regular gym setting at the moment. Whatever
your reason is don’t worry. Training from home can be equally effective. And it actually
affords you several advantages as well. You know, you don’t have to worry about travel
time to and from the gym. You can listen to any kind of music you want, as loud as you
want, and not have to worry about bothering anybody around you. You can make as much noise
as you want. And when your workout is over, you can just sprawl out on the floor and know
that your couch, and your kitchen, and your TV or whatever else is just a few steps away.
Now, all that said, if you really want to make some serious gains, you’re going to need
to invest in the proper setup. Body weight exercises without any equipment at all can
have their place in the very beginning, but they’re not a solution to long-term muscle
size and strength gains. A pair of 10lbs dumbbells and some rubber tubing, that’s also not going
to cut it. Nor will any fancy, you know, workout gizmos or, you know, fancy contraptions that
you might have seen on the 3:00am infomercials. What I’m talking about here is a legit home
gym setup for maximizing muscle growth and strength gains. And at the end of this video,
I’ll also link you to a free step-by-step home workout that you can execute with your
new equipment. Now, the good news is that it’s actually pretty straightforward. And
it doesn’t require the use of anything fancy or overly expensive. If you want to build
muscle at home as effectively as possible, here is the basic equipment that you’re going
to need. So, the first is a barbell and free weight plates. Now, this is one piece of equipment
alone is going to allow you to perform an almost endless number of very effective muscle
building exercises. Rather than settling for cheap plastic weights, go with the high quality
cast iron set, because that’s going to last you over the long run. And this is very important.
Also make sure that you purchase enough weight, so that you can continually progress from
week to week. Remember that the entire basis of achieving continual muscle growth is progressive
overload. And if you outgrow your weight set, your muscle gains are going to completely
stagnated. The second piece is adjustable dumbbells. Now, this includes two individual
dumbbell handles, weight plates and locks, so that you can manually set the dumbbell
weight on your own. This is obviously, you know, a lot more efficient and cost-effective
than buying an entire set of static dumbbells. I don’t know too many people who did that.
And, you know, you can actually try to find a complete weight set that includes the barbell,
and the dumbbell handles and the weight plates all together in a single package. The third
piece you’re going to need is a bench with incline adjustments. A sturdy, high quality
bench is a must have for performing your bench presses, your overhead dumbbell presses and
other seated movements. Again, make sure you go with the bench that has an incline adjustment,
and it also has safety catches if you’re planning on training alone. The fourth piece is a chin-up
bar. You know, a simple $15 to $25 chin-up bar that attaches to your doorframe will work
just fine. And that’s very important for performing your vertical pulling movements, such as your
overhand and your underhand chin-ups. And the fifth piece is a squat rack. Now, this
is admittedly a kind of tricky piece of equipment to get a hold of, because a full squat rack
can be pricey. However, if you’re training at home without machines, and you want to
achieve that absolute best leg development possible, then basic free weight squats are
an irreplaceable movement. If you don’t have the money or available space for a squat rack,
then you’re just going to need to be creative. The bottom line is that you need some sort
of setup that allows you to safely unrack a loaded bar, perform a set of squats, and
then either re-rack the bar or drop the weight onto a safety catch or onto the floor. You
should never, ever perform squats unless you have a safe place to drop the bar in case
your strength gives out. Certain types of squat racks also have a chin-up bar built
in. So you can kill two birds with one stone if you do buy them. Now, if you honestly have
no way of performing barbell squats at home or if in all honestly if you’re just not trying
to absolutely maximize your muscle gains, then you can definitely still get by with
other movements like dumbbell squats, or dumbbell lunges or dumbbell step-ups, barbell step
up, et cetera. A final addition to your home gym is an apparatus for performing wide grip
dips. This could be — either be an actual dip stand or you could just use another creative
solution like the back of two sturdy chairs, the corner of a countertop, et cetera. Wide
grip dips are a hugely effective movement for developing your chest. And if you can
find a way to perform them, then I definitely would recommend it. So, there you have it.
The five or optionally six pieces of equipment that you need to setup an effective home gym
and build muscle at home. A barbell and dumbbells with weight plates, an adjustable bench, a
chin-up bar, a squat rack, and optionally a dip stand. As long as you invest in these
basic tools, you can execute an equally effective muscle building workout without ever joining
a regular gym. So, I hope you found this video useful. If you want to get your hands on a
complete muscle building workout plan that you can either use at the gym or from home,
make sure to check out the “No Fail” system over on EliteImpactLabs.com. The link is in
the description bar for that. Also make sure to join the Elite Impact Lab’s Facebook page,
where we do free supplement giveaways every Sunday night. And make sure to subscribe to
stay up-to-date on all of my future videos. And one final tip, don’t perform your barbell
curls next to your fish tank. Talk to you again soon. Mama, ma, ma. I know, I know.
I know.

27 thoughts on “How To Build Muscle At Home

  1. 1) Barbell & Freeweight plates(Ensure there are sufficient plates for progressive growth)
    2) 2 adjustable weight dumbbells
    3) High quality bench with incline adjustment (with safety cache if you're training alone)
    4) Chin up bar
    5) Squat rack
    7) Dips apparatus (chairs etc)

  2. I was surprised listening to you as over time these are exactly the equipment I got at home. I also have a sit up board. I have the dips bar for doing dips. its not adjustable so I can't do wide grip dips so I lean forward instead. I switched to doing dips as I was getting a stiff neck doing the bench press. I still get it doing dips but less so. Do you have any idea how to stop this stiff neck from occurring?

  3. There's also plates with rubber coating and built-in grip openings. Got those at home, definately a tip if you wanna increase the comfort while having to switch weights many times (almost) every set.

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