I know training at home with bodyweight is not ideal, but if we can load the muscle effectively and take sets to failure, then we will create some hypertrophy stimulus. Remember, the main driver for muscle hypertrophy is mechanical tension. To reach the highest levels of mechanical tension in a muscle, we must progressively increase weight and reps on our lifts over time and perform our sets with the highest effort level possible. This plan is built around exerting maximum effort in your work sets and progressing your log-book week to week. If you do not give each work set your all-out effort, you will limit the hypertrophy response. Those last hard reps are the reps that generate the highest tension levels in the targeted muscle.
You must also consider volume when trying to optimize hypertrophy. For our purposes we are counting the number of hard sets as our volume tracker. Since we are limited in this program to body weight and bands, I have created two different tier levels of volume. Start with tier one and once recovery permits move up to tier two for a greater challenge.
Things To Know Before You Start
Execution of Reps- The concentric (muscle shortening) phase should be performed explosively without using other muscles to initiate the movement.
- The eccentric (muscle lengthening) phase should be performed controlled with a 3-4 second count for the full range of motion. This is important: KEEP THE REPS SLOW ON THE ECCENTRIC. The speed on the first rep should be the same speed as the last rep.
- All movements should be performed in a full range of motion.
Execution of Sets
- Each set will be performed with As Many Reps As Possible (AMRAP).
- Each set should be taken to the point of muscular failure or stopped prior to form on the exercise changing. We don’t want to alter form to get more reps as that will shift tension to other muscles.
Rest Times Between Sets
- Multi joint/compound lifts: ~2 minutes
- Single joint/isolation lifts: ~1 minute
- The goal is for your heart rate to return to base line so you have adequate recovery to put everything into a work set.
Remember to log your weight/band used and the reps you hit for each set. You want to beat your previous numbers in each workout, so you must write these workouts down to remember.
The Training Split
Day 1: Legs
Day 2: Push
Day 3: Pull
Day 4: Off
REPEAT
The Animal Homegrown Program
*Start with Volume Tier 1 the first weekDay 1: Legs
WARM UP:
5 minute cardio
*Perform one round of each exercise continuously without rest
Body weight squats: 20 reps
Body weight lunges: 20 steps total
Hip thrust: 20 reps
Side Step Lunges: 20 steps total
LIFTS:
*Pick one lift variation for each number
*As Many Reps As Possible (AMRAP) on each set
*The set ends when form breaks, or muscle failure occurs
|
EXERCISE |
VOLUME TIER 1 |
VOLUME TIER 2 |
|
3 SETS |
4 SETS |
|
3 SETS |
4 SETS |
|
3 SETS |
4 SETS |
|
3 SETS |
4 SETS |
|
3 SETS |
4 SETS |
|
4 SETS |
5 SETS |
Day 2: Push
WARM UP:
5 minutes cardio
*Perform two rounds of each exercise continuously without rest
YTWL with bands or with water jugs bent over 10 reps for each letter
30 counter push ups
LIFTS:
*Pick one lift variation for each number
*AMRAP on each set
*The set ends when form breaks, or muscle failure occurs
|
EXERCISE |
VOLUME TIER 1 |
VOLUME TIER 2 |
|
3 SETS |
4 SETS |
|
3 SETS |
3 SETS |
|
2 SETS |
3 SETS |
|
3 SETS |
4 SETS |
|
3 SETS |
4 SETS |
|
4 SETS |
5 SETS |
Day 3: Pull
WARM UP:
5 minutes cardio
*Perform two rounds of each exercise continuously without rest
YTWL with bands or with water jugs bent over 10 reps each letter
20 counter push ups
20 bird dogs
LIFTS:
*Pick one lift variation for each number
*AMRAP on each set
*The set ends when form breaks, or muscle failure occurs
|
EXERCISE |
VOLUME TIER 1 |
VOLUME TIER 2 |
|
3 SETS |
4 SETS |
|
3 SETS |
3 SETS |
|
2 SETS |
3 SETS |
|
2 SETS |
3 SETS |
|
4 SETS |
5 SETS |
|
4 SETS |
5 SETS |
Day 4: Off
Repeat the plan and beat your previous reps. If you didn’t get sore from these workouts, move up Volume Tier 2. Let’s all make the best of current conditions and work hard to stay strong and huge.
