It seems that you don’t have time to go to the gym.
Don’t worry, I got you covered.
In fact, I’m excited because you got interested in getting stronger. Well done!
The benefits of strength training are just incredible:
- more muscle mass (which means you burn more fat doing nothing)
- a strong, defined body (which means you look really great naked, not to mention in clothing)
- and an extremely strong frame that can lift half a house with one hand.
But here’s the deal.
I think you’ll agree with me that working out at home kinda makes us feel less confident about our results.
What’s the reason?
Well, the reason is that we only see the jacked, strong guys and gals with chiseled abs and butt at the gym.
Not to mention the powerlifters who mostly do their training at the gym.
So what’s the pattern here? Strong people can only be seen at the gym.
It makes us feel hopeless!
But I have something you might want to hear.
Just because strong people can be seen at the gym, doesn’t mean strong people can’t be built outside the gym.
There’s a way out–it’s a classic, more effortless method of getting stronger that you can do anywhere and anytime you want.
I’ll tell you exactly what that is in this post.
But first, let me answer some of your questions to make myself clear.
Is that okay? Yes? Okay.
Do you need weights/home gym to strength train at home?
Here’s the short answer. NO.
You don’t need weights to strength train at home. The weights could help, but they are not required to get stronger while working out indoors. Calisthenics exercises will get you stronger without weights in no time.
What’s that? Calisthenics?
Yes, that means bodyweight exercise. Think of the military.
How do they get jacked as hell? Pushups, pullups, sprints.
How about martial artists? Isometrics, knuckle pushups, one-arm pushups.
I mean, we could go on and on about these incredibly strong and jacked dudes.
The fact of the matter is this: you don’t need weights to get stronger. You can use your own bodyweight!
“But some of them also use weights.”
Okay, it may be farfetched to use them as a solid example. But here’s the real deal.
Your body doesn’t know what kind of weight you’re using. Resistance is resistance.
As long as there’s resistance, then you can still train effectively wherever you are.
Can you really get strong-er at home without weights?
So, now that you know that you CAN train at home, let’s answer this other question.
You can get stronger at home without weights as long as there is a method of progressive overload. For calisthenics, that means decreasing the leverage and increasing the “effective weight” that your muscles are subjected to.
To demonstrate, let’s do a simple experiment.
Grab the nearest bag you can see and then do what just as I tell you.
Try to hold it extremely close to you. Easy, right?
Now try to extend your arms REALLY far away from you, until your arms are straight ahead. Does that feel difficult?
According to the laws of Physics and Mechanics, YES.
What just happened? Well, the amount of work needed to lift the same weight just INCREASED because your leverage got poorer.
Because your “lever arm” just lengthened.
If your arm was the lever, and a friend just “cranked” your arm up, it would be easier for him to do so once your arm is fully extended, rather than when it’s bent.
THAT’S WHAT LEVERS ARE FOR, IN THE FIRST PLACE.
So, if you’re not convinced yet, try to do the experiment with your friend.
So…how exactly do you get stronger by working out at home?
Okay, now that I have taught you how leverages work, I’ll teach you how you can use this to your advantage.
Getting stronger at home requires that you modify the leverage of calisthenics exercises.
When you can do elevated pushups, you’re definitely stronger than someone who can only do pushups.
So, for pushups, the higher your feet are, the harder the exercise becomes.
Ultimately, the pushup can lead to a handstand pushup–which builds your shoulders for that thick, broad look that’s always seen in Hollywood actors.
Alternatively, the pushup can also progress to a one-arm pushup–which builds a square, chiseled chest that you see in superhero movies.
Here’s the point. You can progress bodyweight exercises by varying exercise factors such as:
- Inclination (Think feet-elevated vs regular pushups)
- Number of limbs (One arm vs Two arm)
- Grip Width (Wide grip pullups are harder than regular grip)
- Balance factor (Freestanding handstand vs Wall-assisted)
- Range of Motion. A quick note on this: you may get yourself injured when you try this on some exercises (For example, bodyweight dips can cause shoulder irritation when done too deeply)
In future posts, I’ll make you some exercise progressions so you can easily get stronger without having to go to the gym 🙂
With that out of the way, here comes the next objection.
“I’m too heavy to do bodyweight exercises. Should I buy weights instead?”
NOT QUITE YET.
Remember that weights take up a lot of space in your house.
You could buy adjustable dumbbells if you want, though.
They’re a space-friendly option for those who wanna build home gyms.
But again, even if you’re too heavy for your strength level and just wants to have general strength, weights are not required.
What do I mean by this?
What I mean is if you can make an exercise harder through leverage, then guess what? You can also make it easier!
Using the “difficulty factors” below, we can modify what bodyweight exercises suit your needs!
- Inclination: You can do pushups with your hands on a bench rather than on the floor
- Number of limbs: Well…you can’t have three hands, can you?
- Grip Width: A medium grip is usually the strongest for bodyweight exercises.
- Balance factor: Do the most basic and stable exercises out there! Don’t go ahead and try ring pushups or pullups right off the bat.
- Range of Motion: You can do partial range of motion. The best way to do this is from a dead stop. For example, if you want to make pushups easier, (easiest example) then you can put a book/pillow in front of your chest so you have some elevation before pushing yourself back up.
It’s really that simple! In fact, if you’re pretty much in the heavyweights, then it’s quite an advantage because YOU DON’T HAVE TO GO TO THE GYM TO GET A GOOD WORKOUT.
That’s called a blessing in disguise.
The MOST effortless method to get stronger at home in just MINUTES
Okay, we’re here at the very best part of the article.
Before I tell you this, I want you to learn these 3 things:
- Strength is a SKILL. Meaning, it must be practiced with proper form. AT ALL TIMES. You’ll see why in a moment.
- Because it’s a skill, it relies heavily on our Central Nervous System. Shocked? It’s not just the muscles that provide strength. You can actually see incredibly strong guys that aren’t even remotely big.
- Because it relies heavily on our nervous system, fatigue is our enemy. Why? Simply because it prevents you from “practicing” properly. Your form breaks down, performance goes down, and you also have to exert more effort to lift the same weight (your bodyweight, in this case).
So, let’s exploit these 3 established facts to create the most effortless technique to get stronger.
Let’s say you want to get stronger on pushups.
When we do an exercise variation (say, one arm pushup) that we can only do for 1 rep at a maximum, we instantly get fatigued. That violates rule #3. So, we should select variations that we can perform for at least 5 reps on, say, Archer pushups.
Again, we don’t want fatigue, so we should only do 2-3 reps of that so we can follow rule #2.
But remember, there’s more than that.
In order to follow rule #1, we must do this exercise A LOT.
So, generally, you can do it every hour.
Combining all of these, we get what we call the “Greasing-the-Groove” method! (invented by Russian Conditioning Coach Pavel Tsatsouline)
Are you amazed? You better be!
People all over the Internet who have used this technique has added TONS of reps on their Pullups, Pushups, and even Weighted Variations of the exercises IN JUST WEEKS!
It’s perhaps the most effective strength training method there is–and the only drawback is that you have to do it as often as possible everyday without getting fatigued.
If you can only do 5 pullups, try doing 2 every 30 minutes.
If you can only do 10 pushups, try doing 6 every 30 minutes.
And then I want you to test yourself how many reps you can do after 2 weeks.
Then thank me later.
Conclusion: You can definitely get stronger at home.
What’s your biggest takeaway from this post?
I’d love to hear from you guys! So, leave a comment down below and let everybody know what you think!
We want to see your results, too!
Until next time. Get strong, geeks!