Hi, my name is Nick Mitchell.
I am the owner of Ultimate Performance Personal Training here in London.
Today, we are going to talk about how to build muscle.
We are going to look at various different topics and cover everything that we can to
help get you the muscle mass, the muscle development that you want and to give you all the little
tricks of the trade that help makes this personal training business here the best in business.
Today, we are going to look at how to build muscle just by doing body weights exercises.
I am going to assume you have got a little bit of equipment because we are going to look
at chins and things like that.
But we will try and keep the core essential exercises so that you can do them in your
own bedroom.
So we got Dave as our very willing and very able model and demonstrator, and he is going
to show us a few things.
Obviously, Dave, let's just start with the press-ups, just a regular press-up.
So Dave is going to go control down full range.
If you look at Dave's body, if you down come from the sides, if you look at Dave's body,
there's a line going down here.
It is rigid.
He is not rounding his shoulders, what he is actually doing he is pulling his shoulder
blades in.
This will help give him to activate his chest, give more stability around his shoulder area
to make him stronger.
Okay, variations on that, Dave.
You can elevate your feet on this bench maybe.
Now, this is going to turn the exercise more into of an inclined type of movement.
It is going to start to work the shoulders a little bit more and start to work the upper
chest more.
If Dave raises one foot off the bench, this is going to make the exercise harder.
It is also going to make him stabilize his body a little bit more and start bringing
his abs into play.
Now, if Dave wants to show one of his tricks, an advanced version, you can work the entire
upper body by doing hand stand press ups.
If you can do this, you are pretty good.
Now, this takes a lot of strength and a lot of stability.
The first go didn't work.
He gets three strikes and he sucks.
Sorry, three strikes and he is out.
Now if you want, somebody can hold your legs.
I don't think he needs it.
He is going to go down; he is going to come up.
Now I am not even really holding anything here.
That's a fantastic exercise.
Now I let him go.
You have got to be pretty strong, pretty powerful and pretty in control of your body, by the
way, to do something like that.
I am 6 foot 3; I'm not going to tell you what I weigh.
I cannot do something like that.
That's for mostly somebody with a gymnastics type of background.
If you go down here, we'll just quickly go to the dips.
Now, you can mock up dips by setting up two chairs and trying to do the dips between two
chairs or something like that.
Again, controls himself down, full range and bangs it up.
It is a very simple exercise.
It is a great exercise for working the triceps and the back of the arm and the chest.
Dave, he is now going to show you some chins.
You can buy a chinning apparatus to attach on the door front of your home, I think, for
maybe 10-15 pounds on the internet.
But Dave is just going to show one variation of the chin, again, notice what he does, he
goes up quickly and then he controls his descent.
This is of crucial importance to all aspects of weight training.
Dave, just vary the grip to show us the various grips we can use.
So, this is the parallel grip.
Now goes overhand, and then you can go underhand.
This is going to work his biceps a little bit more directly.
This will also work the back muscles here as well.
That's fantastic Dave, thank you.
Those are the key upper body exercises for working the muscles in the upper body like
I just said with body weights and movements.
You can use body weight or movements for legs as well.
Dave is going to come down here.
Obviously, I am assuming you know how to squat.
Dave is going to show us free standing
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