What's up guys, Jeff Cavaliere, ATHLEANX.COM.
So training at home is either one of the biggest luxuries or necessities, depending upon where
you're coming from.
See some people have to train at home because they either can't afford a gym membership
or can't get to one,
or some people like to train at home and they've actually gone out and created a little bit
of a home gym
and it provides with them a lot more convenience to be able to make sure that they can stay
consistent with their workouts.
But either way, regardless of what situation you're in, if you are working out at home,
there's 5 things you better start doing,
and I'm going to cover them here today.
See some people think that training at home means that you can't build muscle and that's
the biggest bunch of bull I've ever heard.
Matter of fact, I devoted an entire program, the ATHLEAN XERO Program, that requires no
bands, no bars, no bench, zero equipment at all
and it's main focus is to help you build muscle.
So today I'm going to show you, pulling some of those principles from that program to this
video, how you can actually start building some serious muscle training at home
but you better start doing these 5 things.
So let's kick it off.
The first thing you have to do is you have to start looking around at your surroundings.
There are so many things here that will provide you with the options for equipment,
that you never thought you had in the first place.
Check out just some of the ways that you can utilize some of the very things in your house
to help you to start getting more exercise options
I'm using a countertop here to actually to Bicep exercises and this is a difficult exercise.
There's no difference between doing it here on the edge of a counter and doing it with
a bar.
The exercise stays the same, the benefits stay the same.
Or the counter here, I'm using the corner of a kitchen counter to do things like Captain's
Chair Ab work.
Or Dips, we can certainly build our body with a Dip, we know what an effective upper body
building exercise that is.
Who cares whether we're using Dip bars or in the corner of a counter.
Or I can use furniture here to do bodyweight Tricep extensions.
Or more advanced variations of Push Ups.
Or even this very piece of furniture in front of me that I can use to do Step Ups and other
things.
So guys, stop putting the blinders on.
There's so many things around you that will allow you to get more exercises in that arsenal
for your home workouts
and therefore make your workouts better.
The next thing you're going to want to do is make your exercises hard at every opportunity.
Look, I can do lots of Push Ups.
And doing a lot of Push Ups can definitely give me a workout but is it going to give
me the overload I need to start building muscle?
Likely not, especially if you're used to doing a lot of Push Ups.
So let's start finding some harder variations of Push Ups.
This is a great example.
I use the corner, just a wall here, what we call a One Arm Posted Push Up.
Now you can overload on that one arm, at one time and make sure that it's doing a lot more
of the work.
I can tell you this, you might be able to bang out 30, 50, 60, 70 Push Ups, try these
One Arm Posted Push Ups, I guarantee you'll be doing a lot fewer and
therefore getting a lot more work done in a shorter period of time.
Number three and following along on that same very concept, Train to Failure.
Number three and building off of that same very concept, start Training to Failure.
What I mean by that is Stop Counting.
If you think that you are going to count your reps and that's going to equate to an intense
workout?
Forget about it.
Because a lot of times, counting is the biggest crutch we have.
Stopping at 12 because you're supposed to stop at 12 because someone told you to stop
at 12 is not going to get you those extra reps if you still had them in your tank.
And those extra reps, those last few, the ones that provide the biggest struggle, are
the ones that are going to provide the biggest benefits.
So stop counting and start just training until you can't do any more reps.
That will dictate when the end of the set is.
And now for the clothing portion of this video.
Shirts are optional and socks are mandatory.
See what I mean by that is, if you stop thinking that you've got to wear your shoes all the
time, now you've just unlocked a whole new avenue of exercises to go down.
And that is, a bunch of exercises that utilize your socks on a slick surface.
It could be a tile floor, could be a hardwood floor, could be a linoleum floor,
I don't care what floor you have, but some surface that your socks will slide on.
And now we've got options, things like this, this Closed Chain Hamstring building exercise.
This is an actual, very difficult version of an exercise to work your Hamstrings.
And it's all possible because we can actually slide our feet on the floor or we can shift
our entire focus somewhere else, like our Abs.
In here we've got our Serpentine Ab Slide, again possible because of the socks that we're
wearing on the floor.
This is an intense exercise that works our Abs and our Obliques.
And it's just really simple to do once you throw those shoes off.
Or you can take your own shirt and use it for things like this, an Upper Body Pulldown.
This is like my favorite Straight Arm Pulldown exercise for our back that we now can do
with a little bit of creativity and the use of our own shirt.
So stop thinking about what you can't do and start thinking about what you can do just
by rethinking your own wardrobe when you do these workouts.
Last but not least, my biggest tip I can give you if you're going to be working out at home,
is to do something.
You see doing nothing is no option.
If you do something you're going to start pushing yourself beyond where you are today.
And that's what I hate the most, is excuses for not doing something.
You don't have one.
As I just showed you here in this video, there's so many things that you can do to turn your
own home into a much better gym than it is.
And if you start to become more serious about your workouts and you start to love the results
that you're getting,
you might go out and invest in a small little home gym and that doesn't need a lot of equipment
either.
You can get by completely, as a matter of fact, you can do the entire ATHLEANX Training
System with just a bench, a resistance band, a pullup bar and some dumbbells.
That's all you'll need and it won't cost you much to do it.
But of course if you're looking for an option that requires no equipment at all.
I've already told you guys, ATHLEAN XERO is a complete Bodyweight Only Program that doesn't
even require a pull up bar and yes the main focus is to build muscle.
So here at ATHLEANX I don't believe in excuses.
I believe in giving you guys the solutions you need to get in shape wherever it is that
you want to train.
To find out more information guys, head to ATHLEANX.COM and check out our Training Systems.
In the meantime, if you found this video helpful, make sure you leave your comments and thumbs
up below.
Whatever else that it is that you want to see me do.
Whether it be here in the home environment or down in the gym, you let me know and I'll
make sure and make a video on it.
Alright guys, I'll be back here again real soon.