Muscle Progression at Home: Unleash Your Inner Strength
Unlock your muscle-building potential at home with this bodyweight program inspired by the science of progressive overload. Learn to manipulate intensity, volume, and tempo to transform your workouts and achieve consistent growth, just like adding weight in the gym. This program guides you step-by-step, incorporating key principles and techniques directly from the source to ensure authentic and effective progression.
Program Modules
💪 Understanding Progressive Overload
Master the three key principles of muscle growth at home: intensity, volume, and tempo. This module directly reflects the core message of the source material. Learn how to apply these principles to bodyweight exercises, transforming regular push-ups into progressive strength builders. Understand WHY these progressions are effective and HOW to track your progress.
🔥 Intensity: Superset Shock!
WeeklyIncrease intensity with supersets: Elevate the challenge with elevated push-ups followed immediately by regular push-ups, pushing your muscles to their limit. As the originator says, "At First We Take a more difficult exercise for example elevated push-ups we do it to the maximum then we don't rest but do right away regular push-ups." Feel the burn!
“at First We Take a more difficult exercise for example elevated push-ups we do it to the maximum then we don't rest but do right away regular push-ups”
🔢 Volume: 300 Push-up Challenge
WeeklyIncrease workout volume to shock your muscles. Complete a high number of total push-ups (300!) across multiple sets. "For example you do 50 push-ups and now during the workout you do 300 push-ups doesn't matter how many sets it takes you you do 300 push-ups." Rest as needed between sets.
“for example you do 50 push-ups and now during the workout you do 300 push-ups doesn't matter how many sets it takes you you do 300 push-ups”
⏱️ Tempo: Slow Burn Challenge
WeeklyControl the tempo to maximize muscle engagement. Perform push-ups with a deliberate 4-second eccentric (downward) and 4-second concentric (upward) phase. As the originator stated, "If you want to progress with a change in Tempo then he will need to add 4 seconds up and 4 seconds down." This is where the real challenge is to build muscle!
“if you want to progress with a change in Tempo then he will need to add 4 seconds up and 4 seconds down”
What You'll Accomplish
- Understand the principles of progressive overload using bodyweight exercises, directly influenced by source teaching.
- Apply intensity, volume, and tempo techniques to increase workout difficulty, mirroring source video examples.
- Effectively build muscle at home without weights, adapting strategies from provided video source.
- Learn how to track and progress your workouts, reflecting on the source creator's insights.
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