- What's up calisthenics athletes it's Chris Heria,
welcome to another video of OFFICIALTHENX.
Today I'm gonna be showing you
how to look more muscular fast for summer, right from home.
(upbeat music)
Now when it comes to looking more muscular,
there's two things you can do.
The more obvious one, of course build more muscle
and the other thing would be
to create more muscle definition.
Now building more muscle may be obvious
but it's actually a lot harder than it sounds.
If you're an absolute beginner
and you're just starting to work out,
you can actually take advantage of your beginner gains.
Because working out is brand new to you,
your body is gonna be more responsive
to the overload and the training
and when you're at this stage,
it's naturally possible to gain around
two pounds of muscle per month.
And the more you progress it actually becomes
more difficult to build muscle
and that's because you're getting closer
to the amount of muscle that a human
can actually build naturally.
And of course the more you train,
the more your muscles are gonna require
a greater form of resistance and overload to build muscle
and that's gonna get a lot more difficult.
So if you've been training for a while
it's gonna be possible for an intermediate to gain
about a pound of muscle a month.
And if you're experienced and you've already
been training for a number of years,
you'd be lucky to put on 1/2 a pound of muscle per month.
If you're gaining more than that,
the weight that you're gaining is not all muscle
a lot of that could be water retention and fat.
So building muscle can actually be a slow process
depending on your fitness level.
So keep that in mind when setting your fitness goals.
Now just working out is not the only thing
that it takes to build muscle.
When it comes to building muscle,
there's three main factors.
You have to officially tear your muscle fibers
and that's what happens when your working out,
but you also have to properly fuel your muscles as well
with enough protein for them to grow.
And third, you have to give them enough rest time
for them to be able to repair
and grow back thicker and stronger.
And that's gonna happen best by getting enough sleep,
at least eight hours of sleep.
So making sure that you're getting an effective workout,
enough protein and the right amount of sleep,
is gonna make sure that you maximizing
the amount of muscle that you'll be building.
Now something that's gonna be a lot faster
than just building muscle,
would be also creating more muscle definition.
This can be done while simultaneously building muscle,
but doing so is going to give you more visual results
a lot faster than trying to pack on pounds of muscle
which can take years.
More muscle definition comes down
to reducing your choleric intake
and burning more calories,
which brings down your body fat percentage.
And that's gonna make your muscles more visible
and more aesthetic.
So if you want to look more muscular
in the most efficient time as possible,
you need to be working on properly gaining muscle
as well as creating more muscle definition.
Now, compound exercises are great
for doing those two things simultaneously,
because you're using more muscles
you're burning more calories,
tearing more muscle fibers,
being able to increase the overload
and you'll also be engaging muscle groups
more frequently throughout the week,
versus letting days go by without engaging them.
So that's exactly what we're gonna do today.
I'm gonna give you guys a full body workout routine,
that's gonna have you build muscle,
while simultaneously creating muscle definition.
I've put together a combination of exercises
that are gonna be most effective
to be able to do this from home.
So in order to properly follow along with me
for today's workout, you want to make sure
that you download the Thenx app in the App Store
or Google Play Store.
Open up to the YouTube workout section,
you should be able to find this routine
and you're ready to get started.
The first exercise we're gonna use
to start off this workout is gonna be diamond pushups,
emphasizing on our chest and our triceps.
Let's go down for 15.
If you can't do these on the floor,
you can always do them on an elevated surface.
Let's go for it.
(upbeat music)
All right, nice little warmup.
The next exercise we're gonna get into,
is gonna be dumbbell thrusters,
emphasizing on our legs and our shoulders.
And I'm gonna be using a pair of dumbbells.
If you have some, that's great but if you don't
you can always choose something around the house,
like two gallons of water
or even filling up a book bag.
Whatever's gonna challenge you
but allows you to do this exercise
for at least 15 repetitions.
Let's go for it.
So we're gonna come down into a squat position,
come up and press.
(upbeat music)
All right, there we have it.
Moving on to the next exercise,
we're gonna be using the dumbbells again
with deadlift bent over rows.
Emphasizing on our back, lats, hamstrings,
shoulders and biceps as well.
Let's go for 12 reps.
We come down, back straight, come up, row.
(upbeat music)
All right.
Now before we let these dumbbells go,
we're gonna go for shrugs,
which are gonna emphasize on our traps.
So we're gonna bring up,
to the shoulders and back down.
Let's go for 15.
Emphasize on the squeeze, controlling descend.
(upbeat music)
All right.
Moving on to the next exercise, handstand push ups.
As I always say this is one
of the best upper body exercises.
It's also gonna be one of the best exercises
to overload your shoulders when you're working out
from home and don't have access to heavy weights.
So with that being said, I want you to choose
a progression to the handstand pushup.
Whichever one is gonna challenge you most
but allow you to complete 10 repetitions.
You could either start off with pike pushups,
if those aren't challenging enough
you can move on to elevated pike pushups.
And if you've already been doing
elevated pike pushups for a while,
you can go ahead and try a handstand pushup
against the wall.
Training any one of these progressions
is going to work the same muscles,
but the harder the progression
the more weight that is gonna be applied,
as well as more stability is going to be required.
But either way each of these progressions
are gonna progress you on to eventually
be doing free standing handstand pushups.
So let's go for 10 reps.
(upbeat music)
All right, so there we have handstand pushups.
We're almost to the end.
The next exercise we're gonna be doing is burpees,
activating all the muscles within our body.
Let's go for 10 reps.
There's different levels to the burpee.
What makes this most difficult,
is how intense you do it, so do it at you're own pace.
Let's go for it.
(upbeat music)
All right, so there we have the burpees.
We have two more exercises left
and with these last two exercises,
we're gonna be focusing more on burning calories
and creating more muscle definition.
So the next exercise is gonna be mountain climbers.
which will emphasize on our abdominals as well.
Let's go for 40 seconds.
If you need to take a second to catch your breath,
you can go ahead and do so or just go as slow as you can.
But of course you want to keep up the intensity.
But if you feel like stopping,
try not to stop, slow down but don't stop.
(upbeat music)
Makes sure you're regulating your breathing.
In through your nose, out through your mouth.
(upbeat music)
Here we go, five, four, three, two and one.
All right.
We're moving down to the last exercise, Russian twist.
And for this last one if you want more of a challenge,
you can always use some weight or one of the dumbbells.
So let's go for 30 reps.
We're gonna put our legs out.
Come to one side, come to the other side 30 times.
(upbeat music)
All right.
There we have it.
Last exercise, Russian twist that completes
round one of this workout routine.
If you were able to make it to the end, that's amazing.
And that's great if you're just getting started,
but eventually the more you do this
you want to build your strength and endurance up
to be able to complete three to four rounds of this
to complete the entire workout session
and that's gonna ensure that you're getting
the maximum results from doing this routine.
And don't forget to properly build muscle,
it's not just getting an effective workout,
but it's also getting the right amount of sleep
and enough protein to fuel your muscles
and don't forget to get this workout on your phone
and more workouts just like this
then go to https://www.thenx.com and become a member.
Once a member, you're gonna get full access
to all our workout programs, technique guides
and daily workouts that are going to have you shredded.
And make sure you downloaded the Thenx App
in the App Store to take our workouts with you
everywhere and join the millions
of other Thenx athletes around the world,
getting in the best shape of their lives.
And with that said, if you enjoyed this video,
definitely smash that like button,
leave a comment down below,
let me know what you want the next video to be about.
Share this video with a friend
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all from home.
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That's where I post all my songs first,
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In fact I just dropped a brand new song called
"Hold Me Close".
Next time you're working out,
throw the track on for extra motivation.
Here's a preview of what it sounds like.
♪ Tell me when it went wrong ♪
♪ When you thought I was nothing ♪
♪ I couldn't wait to prove you wrong ♪
♪ Now I'm already stuntin ♪
♪ I had no one to put me on ♪
♪ I had to cover the budget ♪
♪ And now you wanna get along ♪
♪ 'Cause they all wanna touch it ♪
♪ And now you know that I'm the one ♪
♪ It ain't no question or nothing ♪
♪ You know the fuck that I be on ♪
♪ Turning nothing to something ♪
♪ I hit the gas and I'm gone ♪
♪ Ain't got no time for discussions ♪
♪ I hit the gas and I'm gone ♪
♪ Ain't got no time for discussions ♪
♪ 'Cause I ain't tryna play those games with you ♪
♪ Shit ain't been the same since I laid with you ♪
♪ I ain't tryna trip every time around you ♪
♪ Said I ain't tryna play those games with you ♪
♪ Shit ain't been the same since I laid with you ♪
♪ I ain't tryna trip every time around you ♪