How I Built Muscle At Home (Without Weights)

Many people don't have access to a gym or feel comfortable going there. Working out at home is a viable option, and I'll show you how to get fit without needing the gym.

You don't need much equipment for the exercises. A backpack and a pull-up bar are sufficient. The backpack can be filled with weights like books or water bottles to add resistance.

The video discusses various leg exercises that can be done at home without the need for heavy weights. It emphasizes the importance of challenging oneself with different variations to promote improvement and progression in strength training.

Learn about push exercises that can be done at home, including variations of push-ups to target different muscles such as explosive push-ups for power, decline push-ups for the upper chest, and Pike push-ups for shoulders. Accessory movements with a backpack include front raises, lateral raises, rear delt rows to target front, rear and lateral delts along with tricep exercises like diamond push-ups and tricep extensions.

Developing Back Muscles To develop the back muscles without weights, use body weight exercises like pull-ups with various grips to target different areas. If you can't do pull-ups, start with Australian or jumping pull-ups and focus on negative movements. Increase back width by doing rows using a desk or any suitable hanging place.

Biceps Development Focus on biceps development through curl ups which targets the biceps more than regular pull-ups due to hand grip positioning. Use dumbbells or bags for curls if needed after performing other exercises earlier in the day.

The core is an important muscle group to work on, and one beneficial exercise for it is hanging leg raises.

The workout plan consists of an upper body and lower body split, with super sets on the upper body day. It's designed for at-home use and is flexible to allow for personal adjustments. The creator gained 20 pounds during COVID using this plan, emphasizing its effectiveness.