Full Bodywork out at Home – No Equipment

Given the Gym Closures around the World,

Here are my high level recommendations for maintaining your position without access to a full training set up.
First set your primary goal here to “not go backwards” over the next few weeks, rather than looking for your best month gains everI am not saying its not possible to make improvement here if you are a beginner, but if you have been training for years… then maintaining the tissue you have will be the goal here

1, Lower your Enhancement to either Physiological or just outside of Physiological Range.
IMO my “SuperHuman Protocol” is perfect here.
I would not suggest you come off completely for two reasons, one is that will result in stressed immune response just as blasting away will and two there are 3 pillars supporting your tissue
Training Stimulus, Nutrition and Enhancement – ideally we don’t want to remove 2 of these at onceNow is NOT the time for tanked T levels

2, Set your calories at or slightly above maintenance.
again there are 3 pillars supporting your tissue
Training Stimulus, Nutrition and Enhancement – ideally we dont want to remove 2 of these at once
IMO Now is NOT the time for dieting for Bodybuilders, for the general public ? sure.. Bodybuilder need to Train hard when they diet to support tissue loss.
3, Now is the time for flawless Nutrition…
again there are 3 pillars supporting your tissue

Training Stimulus, Nutrition and Enhancement – ideally we dont want to remove 2 of these at once

4, I will be outline a few different Training Programming Options
A model for those with no equipment whatsoever
A model for those with a handful of items, adjustable dumbbells, a bench and a sissy squat rack and a set of blood flow restriction bands – you can purchase all of these for around $300
A full bodywork out every other day
2 – 3 Sets per bodypart and you must train all the way to failure on at least the last set per Bodypart..
5, As difficult as this is, this situation will eventually pass.. use your time to educate yourself.. when you are in the Gym doing its hard to ” read”
Here is my recommend Training Model if you have no Equipment at Home

Clearly this is going to be less than ideal, even a few items will help.. that model to follow

Yes agreed 29 and 32 sets is a lot of sets, but the intensity will be ” comparatively low” – last 2 sets to failure..

Don’t underestimate the “posing practice” following the workout.. anyone that competes will know how hard 10 – 15 mins of posing practice is..

Even if you don’t compete.. this is one of the best way to create a mind muscle connection.. and now is the perfect time to start..

Progression Model ?

Try adding one more rep every workout Some of the Exercises you might not know, I looked and Google has decent videos for each.. You can get the google sheets version here

https://drive.google.com/file/d/1kx-4IdhcSuinPuFD2dxK_9f_7KHPuBme/view?usp=sharing

Victor Black

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