The speaker is introducing a science-based full-body home workout routine designed to help individuals maximize muscle growth, especially during the COVID-19 pandemic when gyms may be closed. The workout is designed to be performed using only body weight.
The speaker emphasizes that while home workouts using body weight are often considered inferior for muscle growth compared to gym workouts with heavy weights, this is not necessarily true. Research has shown that comparable gains in muscle mass can be achieved with either lighter loads or heavier weights. However, there are key points to consider when doing home workouts:
1. Push to near failure for every set: Research shows that using lighter loads and stopping short of failure during sets can prevent full activation of muscle motor units, leading to less growth. Therefore, each set should be pushed until only a few reps are left in the tank.
2. Use a weight resistance that is at least 30 to 40 percent of your one rep max: This is the low end cutoff for maximizing growth with lighter loads. If the resistance or weight used is too light, it won't allow for maximum growth.
The workout includes various exercises targeting the upper and lower body muscles, such as narrow grip push-ups, inverted rows, pike push-ups, lat pull-downs, bicep curls, tricep extensions, assisted pistol squats, Bulgarian split squats, sliding leg curls, and shrimp squats.
The speaker suggests performing the upper body exercises in a superset fashion, resting for 30 to 45 seconds between each set. The rep ranges are not specified, as they will vary for everyone. The workout is recommended to be performed three to four times a week.
The speaker also provides a link to a free, mobile-friendly PDF of the workout, which includes workout tutorials, proper progressions, and more.
1. The speaker is creating a science-based full-body home workout routine due to the coronavirus outbreak and gym closures [Document 1].
2. The routine is designed to be used when gyms are closed or when individuals choose to stay away from them [Document 1].
3. The speaker is addressing the common misconception that bodyweight workouts are inferior for muscle growth compared to gym workouts with heavy weights [Document 1].
4. The speaker emphasizes that bodyweight workouts can be designed properly to achieve comparable gains in muscle mass as gym workouts [Document 1].
5. The speaker outlines two key points for maximizing growth in home workouts: pushing to near failure for every set and using higher reps with lighter loads [Document 1].
6. The speaker suggests that one rep max (1RM) for bodyweight exercises should be around 30-40% of your 1RM for heavier gym weights [Document 1].
7. The speaker introduces a full-body home workout routine that targets the upper and lower body muscles proportionately [Document 1].
8. The first exercise is narrow grip push-ups, which target the chest and triceps. The speaker suggests performing four sets of these exercises [Document 1].
9. The second exercise is the inverted row, which targets the overall back, especially the mid back for thickness [Document 1].
10. The third exercise is the pike push-up, which targets the shoulders and triceps [Document 1].
11. The fourth exercise targets the back primarily, the lats with a vertical pulling angle rather than horizontal [Document 1].
12. The fifth exercise is a back pull-down motion performed on a smooth surface, targeting the lats [Document 1].
13. The sixth exercise is the bulgarian split squat, which targets the quads and glutes [Document 1].
14. The seventh exercise is the sliding leg curl, which effectively works the hamstrings through both hip and knee extension [Document 1].
15. The speaker suggests performing the upper body exercises in a superset fashion to save time and ensure optimal performance [Document 1].
16. The speaker recommends performing the workout three to four times a week [Document 1].
17. The speaker has compiled the home workout into a free, easy-to-download, mobile-friendly PDF [Document 1].
18. The speaker invites viewers to visit buildwithscience.com/homeworkoutpdf to download the PDF [Document 1].