Guide How ur home training should look like

[Vampi]

This is from an older post from looksmaxxing questions that i answered. I thought it might be a good starting point for some of you


Volume vise i would recomend to go to failure 2-3 times per muslegroup 4-5 times per week

Spoiler: Back

If you have a way to do pullups, i wold try to slowly work myself up.
What i would do is (if you cant do a pullup yet, try chinups.
If you cant do one chinup yet try to buy a band to assist urself.

Ones you can do a chin up i recomend to do assist bnough so you can barely do 5 reps.
Ones you can do 5 chin ups unassisted i recomend to try normal pullups (ofc assisted enough so you can do 5 reps)
Ones you can do 5 unnassisted reps i would either add weight (via a backpack) or try to work towards a one arm pull up (via archer pullups.) after that its just the same progress of doing harder variations or adding weight forever.

Spoiler: For chest

i recomend to start with pushups, ones you can do 10 pushups try incline pushups (lay ur feet on ur bed and try to do a pushup (make sure ur body is straight)). Ones you can do 10 incline pushups to work towards a one arm pushup (via archer pushups) ones you can do 5 strict one arm pushups i would start to add weight, (or you can try to train explosivly via clap pushups and shit)

Spoiler: For shoulders

i recomend to try pikepushups and slowlyy progress towards a handstand pushup.
(There isnt a lot you can do, maybe try to get a band you can do lateral raises/shoulder pres with.

Spoiler: For tricep

try sphinx pushups, you should only rly do them on days you didnt train chest yet, for example on mon,wed,andfrid you do chest, try to do tricep on the other days.

Spoiler: For core

try to progress towards an l-sit, try Planks (idc just do as long as you can) and lying leg raises(try to stay low in reps by adding weights to ur feet). Ones you can do an l-sit, try to reach a v-sit or progress by addidng weight to ur feet

Spoiler: for legs

there isnt a lot you can do, but so you dont neglect them try to do 100m sprints and pistol squats, (if you feel fancy try a dragon squat but it only looks cool, it doesnt have a benefit for muscle growth

.

 

[fs51]

This is from an older post from looksmaxxing questions that i answered. I thought it might be a good starting point for some of you


Volume vise i would recomend to go to failure 2-3 times per muslegroup 4-5 times per week

Spoiler: Back

If you have a way to do pullups, i wold try to slowly work myself up.
What i would do is (if you cant do a pullup yet, try chinups.
If you cant do one chinup yet try to buy a band to assist urself.

Ones you can do a chin up i recomend to do assist bnough so you can barely do 5 reps.
Ones you can do 5 chin ups unassisted i recomend to try normal pullups (ofc assisted enough so you can do 5 reps)
Ones you can do 5 unnassisted reps i would either add weight (via a backpack) or try to work towards a one arm pull up (via archer pullups.) after that its just the same progress of doing harder variations or adding weight forever.

Spoiler: For chest

i recomend to start with pushups, ones you can do 10 pushups try incline pushups (lay ur feet on ur bed and try to do a pushup (make sure ur body is straight)). Ones you can do 10 incline pushups to work towards a one arm pushup (via archer pushups) ones you can do 5 strict one arm pushups i would start to add weight, (or you can try to train explosivly via clap pushups and shit)

Spoiler: For shoulders

i recomend to try pikepushups and slowlyy progress towards a handstand pushup.
(There isnt a lot you can do, maybe try to get a band you can do lateral raises/shoulder pres with.

Spoiler: For tricep

try sphinx pushups, you should only rly do them on days you didnt train chest yet, for example on mon,wed,andfrid you do chest, try to do tricep on the other days.

Spoiler: For core

try to progress towards an l-sit, try Planks (idc just do as long as you can) and lying leg raises(try to stay low in reps by adding weights to ur feet). Ones you can do an l-sit, try to reach a v-sit or progress by addidng weight to ur feet

Spoiler: for legs

there isnt a lot you can do, but so you dont neglect them try to do 100m sprints and pistol squats, (if you feel fancy try a dragon squat but it only looks cool, it doesnt have a benefit for muscle growth

.

or just take test

 

[Vampi]

or just take test

 

[fs51]

View attachment 288237

yeah look the grey is higher than the black

 

[trueceljester]

View attachment 288237

Just take test theory

 

[Vampi]

yeah look the grey is higher than the black

The green is even higher

 

[𐲀 𐲢 𐲠 𐲀 𐲇 𐲰]

forgot jerking for the forearms

 

[Vampi]

forgot jerking for the forearms

it is optimal to deathgrip ur shit

 

[𐲀 𐲢 𐲠 𐲀 𐲇 𐲰]

it is optimal to deathgrip ur shit

and also a reverse grip occasionally for triceps

 

[Vampi]

and also a reverse grip occasionally for triceps

And so ur shit gets bend in the other direction

 

[Newday]

dnr go to the gym

 

[TonyDr]

If you have a way to do pullups, i wold try to slowly work myself up.

1/ Buy rings and/or a TRX suspension training system clone, start with inverted rows of any kind (elbows far away or close to the ribs, neutral, supinated, rotations etc)


2/ Then do that alternative : Jacknife pullups before expecting being good at regular ones

i recomend to start with pushups

It's necessary to create a deficit to stretch the pectoral muscles and get more benefits from the pushups, same for incline ones. Never do half reps

i recomend to try pikepushups

Same thing, a higher deficit is required
You can also try banded upright rows


And rings/TRX facepulls


And even rings/TRX rear delt raises

try sphinx pushups,

Diamond push-ups seems to be a better option

If your wrists can't handle it, try it on the corner of a brick, thick wood plank or a reversed small pan

there isnt a lot you can do, but so you dont neglect them try to do 100m sprints and pistol squats

Hindu squats, lunges, and split squats seems to be better options too

@Randomized Shame @Yani @snow @Blackpillirony

 

[Vampi]

dnr go to the gym

Def agree,

Just better in all ways hypertrophy wise

 

[Vampi]

1/ Buy rings and/or a TRX suspension training system clone, start with inverted rows of any kind (elbows far away or close to the ribs, neutral, supinated, rotations etc)

The op mentioned he barely had equipment so i gave him the cheapest advice i could

Maybe rows on a table, but i find them dangerous

2/ Then do that alternative : Jacknife pullups before expecting being good at regular ones

You can also lay down on ur back straight and push ur elbows into the ground, it isnt erfectiv at all but the only back movemt ik that doesnt require equipment

It's necessary to create a deficit to stretch the pectoral muscles and get more benefits from the pushups, same for incline ones. Never do half reps
]

The stretch/rom/time under tension isnt the driver of hypertrophy, you will still build muscle optimaly by doing normal pushups, good alternative though

Im not saying to do half reps,

If you care about the stretch you can also push with ur fist, instead of an open palm

]Same thing, a higher deficit is required
You can also try banded upright rows

I am more of a fan of side raise but upright rows are still effectiv

Its not required for it for it to work

And rings/TRX facepulls


And even rings/TRX rear delt raises

same point, cheapest possible methods, i would rec them if he had them though

Diamond push-ups seems to be a better option

If your wrists can't handle it, try it on the corner of a brick, thick wood plank or a reversed small pan

they arent. maybe to progress towards a sphynx pushup but def not as good just for tricep.

They basicly replicate a tricep pushdown

Hindu squats, lunges, and split squats seems to be better options too

They prob are, there just isnt a lot you can do for legs

 

[Blackpillirony]

This is from an older post from looksmaxxing questions that i answered. I thought it might be a good starting point for some of you


Volume vise i would recomend to go to failure 2-3 times per muslegroup 4-5 times per week

Spoiler: Back

If you have a way to do pullups, i wold try to slowly work myself up.
What i would do is (if you cant do a pullup yet, try chinups.
If you cant do one chinup yet try to buy a band to assist urself.

Ones you can do a chin up i recomend to do assist bnough so you can barely do 5 reps.
Ones you can do 5 chin ups unassisted i recomend to try normal pullups (ofc assisted enough so you can do 5 reps)
Ones you can do 5 unnassisted reps i would either add weight (via a backpack) or try to work towards a one arm pull up (via archer pullups.) after that its just the same progress of doing harder variations or adding weight forever.

Spoiler: For chest

i recomend to start with pushups, ones you can do 10 pushups try incline pushups (lay ur feet on ur bed and try to do a pushup (make sure ur body is straight)). Ones you can do 10 incline pushups to work towards a one arm pushup (via archer pushups) ones you can do 5 strict one arm pushups i would start to add weight, (or you can try to train explosivly via clap pushups and shit)

Spoiler: For shoulders

i recomend to try pikepushups and slowlyy progress towards a handstand pushup.
(There isnt a lot you can do, maybe try to get a band you can do lateral raises/shoulder pres with.

Spoiler: For tricep

try sphinx pushups, you should only rly do them on days you didnt train chest yet, for example on mon,wed,andfrid you do chest, try to do tricep on the other days.

Spoiler: For core

try to progress towards an l-sit, try Planks (idc just do as long as you can) and lying leg raises(try to stay low in reps by adding weights to ur feet). Ones you can do an l-sit, try to reach a v-sit or progress by addidng weight to ur feet

Spoiler: for legs

there isnt a lot you can do, but so you dont neglect them try to do 100m sprints and pistol squats, (if you feel fancy try a dragon squat but it only looks cool, it doesnt have a benefit for muscle growth

.

1/ Buy rings and/or a TRX suspension training system clone, start with inverted rows of any kind (elbows far away or close to the ribs, neutral, supinated, rotations etc)


2/ Then do that alternative : Jacknife pullups before expecting being good at regular ones


It's necessary to create a deficit to stretch the pectoral muscles and get more benefits from the pushups, same for incline ones. Never do half reps


Same thing, a higher deficit is required
You can also try banded upright rows


And rings/TRX facepulls


And even rings/TRX rear delt raises


Diamond push-ups seems to be a better option

If your wrists can't handle it, try it on the corner of a brick, thick wood plank or a reversed small pan

Hindu squats, lunges, and split squats seems to be better options too

@Randomized Shame @Yani @snow @Blackpillirony

Just get a job and pay for a subscription brootal

Nice posts nonetheless, I started with calisthenics since I was broke as a jit and most of these I applied.

 

[TonyDr]

Just get a job and pay for a subscription brootal

Calisthenics/Gymnasts are jacked, more than your average guy going to the gym

 

[Vampi]

Calisthenics/Gymnasts are jacked, more than your average guy going to the gym

you see more fit calestenics people bc they arent afraid to train in public

 

[Marlonmogsyouhaha]

Cope unfortunately

 

[Vampi]

Cope unfortunately

as long as you can do progressiv overload you can build muscle, so no it isnt

 

[Marlonmogsyouhaha]

as long as you can do progressiv overload you can build muscle, so no it isnt

That's like saying do star jumps for cardio and you'll lose weight (unless you're 500lbs)

 

[Vampi]

That's like saying do star jumps for cardio and you'll lose weight (unless you're 500lbs)

Yea okay maybe you are right

 

[Vampi]

That's like saying do star jumps for cardio and you'll lose weight (unless you're 500lbs)

Nvm im taking that back, training at home ofc isnt optimal but def enough,

i personally build up almost 5kg of muscle in my first year (12-13) while doing homeworkouts

and i know a few more irl examples like that

im not saying it is better then the gym but you should do it if you have no other option

 

[Marlonmogsyouhaha]

Nvm im taking that back, training at home ofc isnt optimal but def enough,

i personally build up almost 5kg of muscle in my first year (12-13) while doing homeworkouts

and i know a few more irl examples like that

im not saying it is better then the gym but you should do it if you have no other option

The things is there are still better options if you can't go to a gym. Sure you might get some gains, but it's very discouraging to know you're not really getting much of a reward out of it for what you should be