https://www.nutra-365.com/tags/circuits/ Sat 12 Sep 2026 05:14:33 +0200 https://www.nutra-365.com/videos/109/upper-body-strength-full-body-muscle-building-home-workouts/
Building muscle doesn't have to happen in a gym or under an iron bar loaded with plates. It can happen with almost no equipment, in your garage, back room, or right next to your bed. ► Full-Body Muscle-Building Homeworkouts Program: https://bbcom.me/3cNUzRJ ► Try Our BodyFit Training Programs: https://bbcom.me/3dCuwxf ► Shop Bodybuilding Signature Supplements: https://bbcom.me/3rAnlcD ► Subscribe: http://bit.ly/2DK5lGD | Upper-Body At Home Workout | Superset (Warm-Up Sets): Perform the exercises in order with as little rest as possible between exercises and sets. 1. Single-Dumbbell Halo: 3 sets, 10 reps (alternating, 5 reps per direction, no rest) 2. Side Plank: 3 sets, 30 sec (left side, no rest) 3. Side Plank: 3 sets, 30 sec (right side, no rest) 4. Push-ups: Add bands or extra weight if possible. Perform as many mini-sets of 6-8 reps as possible in 4 minutes. Stop each one when a rep slows down, rest 20-30 seconds, and start again. Pace yourself! Leave a rep or two in the tank, and don't burn out in just a set or two. 1 set, 4 mins Compound Set: Perform the exercises in order with no rest between exercises and 1 min. of rest between sets. 1. Smith Machine Inverted Row: Use a broomstick on top of two chairs if needed. 2 sets, 15-20 reps (no rest) 2. Rear Delt Fly: 2 sets, 15-20 reps (rest 1 min. ) 3. Single-Leg Glute Bridge: Perform 30 reps per leg for a total of 60 reps, broken up into as many sets as needed. Stop each one when a rep slows down, then switch to the other leg and start again. 1 set, 60 reps (alternating, 30 reps per side) | Time Stamps | 00:00 - Intro 00:30 - Warm-Up 08:00 - Push-ups 13:00 - Superset: Inverted Row & Rear Delt Fly 18:25 - Single-Leg Glute Bridges 22:10 - Get the Full Program These full-body workouts utilize exercises that can be performed with nothing more than a dumbbell or kettlebell and a band—and you'll get suggested substitutions even if you don't have those. You'll use techniques like 1.5 reps, compound sets, chip-away sets, and timed sets to get the most intensity out of each of your three weekly workouts, getting great pumps and feeling the good hurt. | Full-Body Muscle-Building Home Workouts | Yes, you can build serious muscle and strength while training at home! The best at-home workouts manipulate workout variables like tension, volume, and exercise pairings to hammer muscles while sparing the joints. Work hard with the equipment you have and build muscle without a gym or barbell in sight! | Use Simple Tools for Serious Results | Over four weeks, you'll alternate workouts with a slight emphasis on the upper body or lower body. This allows you to overload certain muscle groups while still getting the benefits of full-body training, such as high-frequency muscle stimulation and fat loss. You'll use the movements that are best at building muscle, like squats and lunges for the lower body and curls for the biceps, but not like you've done in the gym! | Flexible Programming for Muscle Growth | This program uses innovative techniques like timed sets, cluster sets, and chip-away sets to help you get the biggest muscle-building stimulus from light weights if that's all you have. It's designed for someone with a band and a pair or two of dumbbells at home, but you'll get suggestions for substitutions based on whatever equipment you have. | Premium Workout App | Make the most of this metamorphosis by detailing your progress along the way! In the BodyFit app, you can track the weights you use and time your rest periods. You even get a discount on supplements to make sure you maximize your pump through the entire program. ========================================­===== | Follow Us | ► YouTube: http://bit.ly/1RSJFa4 ► Facebook: http://on.fb.me/1lomhpr ► Instagram: http://bit.ly/1LzBxab ► Twitter: http://bit.ly/1RSJQlL ► Google+: http://bit.ly/1NRe8qu ► Pinterest: http://bit.ly/1OOZgY4 ► Spotify: http://spoti.fi/1NRebm0 We are Bodybuilding.com. Your transformation is our passion. We are your personal trainer, your nutritionist, your supplement expert, your lifting partner, your support group. We provide the technology, tools and products you need to burn fat, build muscle and become your best self. ]]> Mon 08 Feb 2021 05:01:48 +0200 https://www.nutra-365.com/videos/109/upper-body-strength-full-body-muscle-building-home-workouts/ https://www.nutra-365.com/videos/125/how-to-use-resistance-bands-in-your-next-workout-james-grage/
James Grage shows you how to incorporate exercise bands into your bodyweight routine to get a gym-level workout using only the power of bands. ► Shop Undersun Resistance Bands: https://bbcom.me/3cFDwxq ► Jacked at Home - Bodyweight Muscle-Building Workouts: https://bbcom.me/2XDPyU1 ► Subscribe: http://bit.ly/2DK5lGD With the rising popularity of non-gym workouts, it's important to know all the ways you can incorporate at-home tools into your training to get a great workout anytime, anywhere, and at any fitness level. James Grage, a fitness expert and the creator of Undersun Fitness, understands exactly how effective exercise bands can be. He's been building muscle and maintaining his chiseled physique for years using little more than bands, and he's here to show you exactly how to incorporate them into your next workout. "There are two reasons why you might want to use bands in your workout," explains Grage. "The first is to add more resistance, but the other is to assist with an exercise and actually take some resistance off." | Using Bands to Assist | One of the most common ways exercise bands are used is to assist with a difficult bodyweight exercise, such as triceps dips. As Grage demonstrates, you can use a band to assist with a dip by anchoring the band to the parallel bars and placing your knees or feet on the center of the band to do the exercise. If you don't need assistance but want to use bands to build more strength, you can do as many repetitions as possible using body weight, and then once you max out, use the band to get a few more reps, just as you would on an assist machine. What makes bands uniquely effective for assistance exercises is variable resistance. As Grage explains it, the farther you stretch a band, the more it resists. "The bottom is when you're stretching the band the most, which also happens to be the weakest point in the range of motion," he says. So the band is giving you the most assistance right when you need it. In this way, bands can help you train through those difficult sticking points in your bodyweight exercises to help you improve your overall strength. | Using Bands to Resist | Now we apply that same concept in the opposite way. Take push-ups, for example. For seasoned lifters, it's tough to make a bread-and-butter exercise like the push-up feel more strenuous without adding a ton of reps or adding gym implements like a weight vest or a plate. Using the same principle of variable resistance, you can not only make the push-up harder, but also apply the most resistance exactly where you need it. Loop a band behind your shoulder blades and anchor each end with your hands before beginning your push-up. Remember, the more you stretch a band, the harder it resists, so as you push through the push-up, you're creating more resistance. This is the basic principle of strength training: to work against increased resistance. "You're strongest at the top range of motion," Grage explains. "So now the strength curve more closely matches the resistance created by the band." Use a band to add resistance to your strongest lifts, such as squats and presses, to build even more size and strength. Watch this short video to see exactly how Grage uses these bands to get a better workout, and for more at-home workout ideas, check out our complete program list here or on the BodyFit app. ========================================­===== | Follow Us | ► YouTube: http://bit.ly/1RSJFa4 ► Facebook: http://on.fb.me/1lomhpr ► Instagram: http://bit.ly/1LzBxab ► Twitter: http://bit.ly/1RSJQlL ► Google+: http://bit.ly/1NRe8qu ► Pinterest: http://bit.ly/1OOZgY4 ► Spotify: http://spoti.fi/1NRebm0 We are Bodybuilding.com. Your transformation is our passion. We are your personal trainer, your nutritionist, your supplement expert, your lifting partner, your support group. We provide the technology, tools and products you need to burn fat, build muscle and become your best self. ]]> Sat 06 Jun 2020 11:42:32 +0200 https://www.nutra-365.com/videos/125/how-to-use-resistance-bands-in-your-next-workout-james-grage/