How to Build MAX Strength & Muscle at Home - Top Strategies!
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- Опубликовано: 6 окт 2023
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Following up, thematically, from the previous video: this one explores how to build max strength and/or real muscle size, even when you don't have access to the heaviest weights you can lift.
Most of us don't have a power-rack or hundreds of kilograms-worth of weight at home. So, how are we supposed to increase our max squat, or grow our shoulders?
The answer is to understand WHY the usual techniques for building max strength, work. It's not about what you're actually moving but HOW you are moving it. And what signal that is sending to the nervous system.
We can train max strength anywhere so long as we're getting the fast twitch muscle fibres and biggest motor-units involved. AND so long as we are training ourselves to send that maximum signal to recruit as much muscle as possible, powerfully.
I guess, what I maybe left out of this equation is the technique.
The good news, is that by using intensity techniques, overcoming isometrics, and a few other methods, we can actually still send those same signals - by breaking them up into separate parts of the workout!
Let me know how you train for strength and size when you don't have access to the gym! Enjoy :-D 
Хобби
Go to squarespace.com/bioneer to get a free trial and 10% off your first purchase of a website or domain.
Bioneer brother, a request, can you please make a video doing one arm push ups with your hands on a weighing scale with varying degrees of feet elevation, to show us how much of your bodyweight you are pressing per rep of one arm push up?
Also can you try the same for one arm one leg push ups.
The amazing thing is one arm push ups and their variations are easily accessible to most people but yet they are very hard to do high reps with. Never seen anyone do more than 30 reps with One arm push ups non stop in a set... no matter how big and how strong.
Do you understand how amazing these exercises are for preserving or building pressing muscles without equipment?
Would love to see a video on that, if you will be so kind.
Much love and respect.
que buen remake le hiciste al logo del canal :D
09:20 do you mean literally directly before - so without any rest time?
When is your Batman 2023 training program
This has to be my favourate fitness channel of 2023!
It is a fantastic channel. Realistic and fun, gain super fitness and health.
You might want to go back a bit, because he put out super high quality videos for years
And 22, 21, 20, 19, and 18, for me! He ALWAYS has the best quality info for, seemingly, everything I'm interested in experimenting in!
And 22, 21, 20, 19, and 18, for me! He ALWAYS has the best quality info for, seemingly, everything I'm interested in experimenting in!
His content is gold, been following for about 2 years now
I’ve almost got my Nordic curl to to no assist. It’s the first remotely athletic thing I had ever done. I do 2 sets of 10 and use bands to help me. Gradually using lighter bands and then lowering the anchor point.
That’s no small feat - congrats!! 💪🏻🔥🔥
Mace training can cause a lot of force with rather little weight due to the leverages involved. 15 pounds isn't that much, but when you put it on the end of a 4ft pole, it can work wonders.
Love this channel and your books! Keep up the great work
Yesterday I searched how to increase max strength - and you made a video about it! Thank you so much for your work
Excellent advice! First time I’ve watched your videos and they have given me loads of ideas for my own channel and fitness routines and exercises!
Thank you again for your videos!
Always a good time when you upload
This is brilliant I was just researching some things trying to figure out how do this on my own and had this sitting in a tab for like a day and now I finally get to this tab and watch and realize this is really good.
been binging your content while working out all day (and reading the protean performance system)
all of your videos are interesting and useful! love to see a video on the Iso-chain!
THANK YOU SO MUCH FOR THESE GREAT VIDEOS DUDE
Great discution as always.
Great topic. Would be great to see a video specifically on the isochain. Looks like an interesting piece of kit!
you recovered very well Adam good job
Great video Adam. Sent you a message about a project dealing with isometrics.
very nice explanations. I did now the background about fiber recruitment, but didn't know that the shaking was the sign that the larger/faster fibers are recruited. Nice detail to know!
I'm definitely going to incorporate more overcoming isometrics. It's such an interesting way to gain strength. I'm been doing lots of deadlifts and squats lately so will be fun to try different ways of gaining max strength
Just wanted to add that one can use heavy duty resistance bands.Clench Fitness has some up to 400 lbs.Bands can also be used for isometrics. As well,Mike Mentzer had it right when he talked about replacing high rep hypertrophy training w either really slow negatives,or overloading the weight for a client and then having them do a single slow negative bc the TUT is the same. I have been using isos to gain strength and then switching to slow negatives for hypertrophy,bc too many reps over time is what harms our joints - light or heavy weight. So I keep my hypertrophy at less than 6 reps as much as possible.Just started,so not sure about the gains,but the muscle soreness and activation feels MUCH better so far....Thank u for all that u share,Bioneer..You,Sir are an inspiration to anyone seeking to be healthier or stronger.
I used to train very heavy weights max deadlift(not a car😂) was 210kg (70kg bodyweight). It was great having such strength, but I didn't have any flexibility or agility. Im training bodyweight at home now mainly due to the bioneer, I'm gaining strength in a different way. Like pull-ups, one arm push-ups, etc. But this video might help me increase my strength again in different ways. 💪 🇳🇿
Thanks, Mr Bioneer, Your channel is fantastic, and I have gained a lot of knowledge and am still learning from you.
At home??
@@MohammadBittar-zn1nc home gym
@@greenarrow219 Sorry, I don't want to bother you, but what kind of exercises do you do?
@MohammadBittar-zn1nc no worrys mate.
So my home gym basic. Have couple barbells, kettlebells, and pull up rings attached to beam in shed.
I used to go to the local gym and lift heavy only, Squats, Bench and deadlifting.
Got very strong, but overweight mainly due to not eating good enough and heavy weight training wasn't enough to really lean down.
So after an injury I can't deadlift anymore, so started following a lot of the bioneer advice in functional training.
Running, skipping, push ups lots of variations, kettlebells (Squats, front and side swings, farmers walk). I also do crawls, looks crazy but really good exercise. Kick through is another great one.
@MohammadBittar-zn1nc pull ups is another, not lat pull but bodyweight pull ups. Bloody hard but great as well. Dips is another.
I try running regularly as well.
When I say do a training session, ex. Skipping, Squats, Skipping, push ups, Skipping. I use Skipping as an exercise between sets, it keeps up the heart rate. It's taken me time to work up to the fitness level to do that regularly.
Where you from mate
This was immensely useful video mate. Since the late nineties, I used Arnold’s Encyclopedia of Bodybuilding and Bill Phillips Body for Life contests to achieve great results. As a brain tumor survivor, I can honestly say that being in great physical shape, was, and is, a key ingredient in my continuing fight against a brain tumor. 🤙
Thank you for your kind note. Since “waking” from a chemically induced coma back in 2010, life has been struggle. However, it has not been all bad. Each day is an opportunity to be a better person . Carpe Diem every day.
A bit different, but fitness has been key in living with rheumatoid arthritis. Despite chronic pain and fatigue I can still squat over 500lbs and am almost at a 400lb bench!
That is outstanding! Since the surgeries, including a mini-stroke during the first craniotomy, and subsequent chemo/ radiation I no longer am able to go heavy. However, I still do lots of body weight training and I use machine weights on a home gym. 👍
@@ReasontoLiveAdventures That's awesome too, man! I know my health may decline at any point, so I'm always curious about the strategies used by others who stay fit with health issues. I plan to train for the rest of my life, and to accept the changes that come with time and changing health.
Well said👌 Thanks brother.
This man deserves more subs than he's got
Great explanations of slow vs fast twitch muscle fibres! 👍😬💪
I was very curious about the chain and looking for efficient workout equipment. Actually a recommendation on what best value equipment for different types of at home exercises would also be a really good video.
Very interesting to know that it is possible to perceive the recruitment of the different muscle fiber. It's easy for science based ideas to become disconnected dogma, so tying it back to a detail you can feel and experience like that is fantastic. I often think about all the subtle things I can feel or at least think I feel inside my body. I'm convinced I can feel the blood flowing in my veins for example, like holding a pipe that water is flowing through. idk, like I say, it's nice to be able to actually tie the feeling to some science though. So you know with more confidence that is really what your feeling/experiencing. So yeah, thanks Adam as always for explaining things so well. Anytime you can teach like "that's what that feeling is" it is highly appreciated!
At home I train weighted calisthenics moves. Weighted pull-ups and ring dips are very challenging for max strength and can easily be used in dropsets too.
Thanks for another great video Adam.
My strength no longer increases in push-ups, what should I do?
@@MohammadBittar-zn1nc have you tried harder variations?
@@chriswatts9227 Yes, I tried several other exercises, such as the diamond and wide push-ups
Instructions unclear, i accidentally flipped my car upside down
Unironically tho, I had an overcoming isometric set-up with a strap tied to a heavy office table and I eventually had to discard it, cuz I began to pull the table.
Time to buy a bigger car 😆
When an unstoppable force meets an unmovable object you get an overcoming isometric
Brother. My goodness you’re strong. I’ve been lifting for years, and I struggle with a kettlebell above 20kg. In fact 15s are perfect for me, and I consider myself strong.
You are clearly not strong. Nor is your program good then. Get a better program. Bioneer isnt strong either (he will day so himself). He doesnt train for hypotrophy or strength, but functional. Get a good program if you want strength or hyporophy bc bioneers stats (2plate bench) or 20kg kettle are easily reachable in a few years.
@@paradiselosing The bioneer can bench much more than 2 plates lol
Charles Bronson, the strongman prisoner, said after doing hundreds of pushups per day for 8 years (and not touching weights) he went to a gym upon being released and benched 300lbs for 10 reps.
A Strongfirst article mentioned people achieving PRs on the kettlebell military press after 5 months of strict one arm/one leg pushups. (because it forces you to generate full body tension)
Pls make a video on your experiences, tips, recommendations on training with the Isochain
Most underrated fitness channel
Most underrated fitness channel bruh
Best fitness channel ... wow 😮
Well I never knew why muscles 'shudder and shake'... nice to find out what's really going on there. On top of everything else you do and mention, thanks.
Another good video.... have you done any videos on Indian Clubs? I recently got some and am starting out training with them, some of the stuff reminds me of nunchaku with more of a strength component, but it's challenging at this early stage.
Decline Push Ups on with two separate push ups handles with a resistance band. Fast reps no rest at the top plus a pause in the bottom to eliminate momentum.
Awesome 💪👏👍
I love my isochain and use it with movement ie bend knees when working biceps
You should really cover the chest expander in a video, it's super great way to train the arms and upper body heavy at home
So... Drop sets then! 💪💪
This has to be my favorite fitness channel of 2024.
For a power lifter, there is really no substitute for lifting heavy. the other stuff might help. Maybe push your truck across a parking lot, and try to lift the back wheels off the ground. One bar and some plates doesn't take up that much room. No other equipment is needed for dead lifts.
I bought some VERY thick loop bands, they are like 5-6 inches wide. I loop them around a 8 by 4 and do some squats with those.
Hey Adam! Do you recommend your Superfunctional training program to compete (and actually maybe even win) the Physical 100 competition as seen on Netflix? Would really like to see a video on that!
If you don't have the bioneers program then you're missing out. I travel a lot so I really can't use programs that rely heavily on barbells and cable machines. But I can adapt his program to just about any situation I find myself in.
Great video !! Where did you buy the isochain from Adam ??
nice form
if i turn pro, i want him as my coach for strength and conditioning. he's the best
Adam please can you do a superfunctional warm up. I am a massive perfectionist and much like yourself like the idea of essentially having all of my stat bars at 100% but I can only find warm ups for specific disciplines.not a great alrounder which has dynamic ,static etc for multiple disciplines within the same routine
Could you add a link in the comments or description for your overcoming isometrics scale reading thing?
I believe that the best way to build max strength and muscle is the one that you would to stick to for the long run. So another alternative is to do the one that makes the most sense to you.
Would you ever do a video about training with Ehlers-Danlos Syndrome and other hypermobility, atrophy type problems?
(Non-medical advice of course)
Isometrics holding for 6 seconds while doing muscle resistance throughout the movement either every repetition or every 3rd repetition for 15 reps. You can also in some circumstances add plyometric movement like jumping also and in the middle of the rep as well as at the top of the rep. As ideas as a possibility.
iso chain good tool!
the reason behind the arms shaking is interesting. i used to get that when i trained with bodyweight only. ever since i started lifting weights, i have been very safe in intensity and reps. i never went into the shaking zone. i thought it was due to the fatigue stabilizing muscles. i will try to incorporate such high reps sets
Glad you got an isochain. I'm not affiliated either and honestly, I got mine for a little over 2 hundred dollars used and it had a slight defect and they sent me a new one for free, so I can understand people not wanted to dish out $450 or whatever. I know how to weld and metal fabricate so I made a more customized platform as well. I snipped off a small portion of the spring to allow the chain itself to slip onto it without a carabiner which allows me to get lower in some exercises. It absolutely helps with strength and has carry over to dynamic lifts, you might be missing the exact motor recruitment patterns you'd find in the dynamic variation, but it gives you the strength to do the full lift especially when done at lower positions/longer muscle lengths.
So yeah, it would be cool if you made a video on it and the benefits you've found. I'd encourage you to look into isometric training at longer muscle lengths carrying over to strength throughout the entire length.
Hey, were you able to make a custom footplate that is stronger than the original? Mine has permanently bent during my belt squat. Any info would be appreciated. Thanks
Hi, can you make a Video of the Isochain/ Isomax? Would be great to get an objective view. Thanks mate!
Man, who have picture of Bruce Lee on wall must to tell about isometric exercises!!! 😂 Thank you for your job. Always interesting and useful!
Bye for now...
The space shouldn't be actually issue for having plenty of iron to lift. The main thing is that you would need to put the weights away from the space after you have stopped exercising. The key is to have a place where you can stack the plates out of sight. And open space that is used for something else 95% of the time. And it would be nice is some place in home would have the kind of mat that is used in children's activity parks to protect children from hitting the floor too hard so that little one could play there. (It's also used in GYM:s).
Gauntlet Sets - I'm a big fan, so if I can't finish the first set of d.b. press say pushups are next!
Overcoming isometriX is the best for bullet proof bones and joints
What about doing muscle resistance say pushups for example another squats using muscle resistance and say on the 3rd repetition isometric squeeze at top of repetition or with squats a middle of the repetition squeeze isometric and the top of the repetition and striving to keep muscle resistance throughout the movement and doing say 15 repetitions. I've done this on bodyweight squats and I could feel my legs were worked even with just one set.
Maybe you can give it a try. Of course this can be applied to pushups, I've done it with bicep rows. But with Bicep rows I would do isometrics at the top of the exercise with the biceps being flexed.
Hello @TheBioneer I was unclear about your isochain training protocol. Do you meant to say you just keep holding until your force output reaches nearly zero? Like some kind of extreme drop set?
I have some other questions:
Do you think overcoming isometrics and the isochain are effective for hypertrophy?
Also, aren't the slow twitch fibers very fatigue resistant, because they're aerobic? I thought the size principle was about force thresholds, not fatigue. Many thanks for any clarifications.
And yes, I would be super interested in you making an isochain video! This equipment could be liberating for us in apartments who still want to do intense training!
Yurp, he back with a banger
🥇
💯💯
How did you watch the whole video in eleven seconds
@@sluttybutt some of us already know what's up lol
@@drip369 man's just trying to farm thumbs-up and knows saying "first" is a losing move 🤡. That's not said to disagree, however. Adam's content is indeed always excellent
Going past failure is a good way to overtrain. You also don’t need plyometrics or overcoming isometrics if you’re already going 100% to failure. Since it recruits all the motor units a muscle is capable of using, you’ll gain the benefits of becoming explosive and gaining size simply with failure training alone. You have to think of what plyometrics and overcoming isometrics are. They’re high intensity high effort exercise. And what’s higher intensity with effort than pushing a muscle to failure? That’s why it recruits all the motor units available because it’s 100% of what the muscle has to give.
Ok explain that again but in simpler terms.
@@master-of-mind5881I’m saying you don’t have to go past failure. Once you hit failure that’s maximum growth stimulus for your muscle fibers. Meaning your muscles are going to grow a lot bigger and stronger while also being able to generate more force. So things like plyometrics are pointless if you’re training to failure, since you’ll already be improving general power.
Can you make a video about calorie deficit?
Please make an isochain video ! And is there anything you can do to recover from DOMS quicker ? And can you get stronger without DOMS ?
nice
Resistance-bands!
push ups have done me a world of good. Pull ups as well.
If I had little space and not too much money, I woud start with chins and dips/pressups abs and running, save to buy a pair of adjustable kettlebells (32kg each) for about £400 (or maybe accumulate various pairs second hand) and this will give a lifetime of training. Chins, dips, kettlebells, running and whatever else you can add over time. A mace? clubs? A bike?
Where can you buy the Iso chain in the UK
Isochain video, please!
Great line: There's no lack of resources, only a lack of resourcefulness.
Was that yours? 🖖🏻
I think i saw the car get lifted a bit.. I hope it's your car you almost flipped or else you'll get a really angry neighbor.
Best natty physique out there.
Can you do a video on pulling trucks with your teeth or biting through nails like the mighty atom and the mighty atom jr? I want to do that lol also, my calorie intake is around 4,000-5,000 per day, but idk if I would have to start eating double by doing crazy feats of strength like that.
Charlie Bronson (the prisoner) use overcoming isometrics in his training
Only essential pieces of equipment are a pull up bar and basic weights
8:47 i don't think deadlifting a car is training isometrics for you, you can lift it easily.
Dang. That kettlebell pistol squat...💀
I wish gravity chamber training existed in real life
Schoolbag with weights in it. Quite the same. Did that until +25kg then bought a dip belt
Does doing sets on one breath create any benefits
Did you go on X factor
A guy on tiktok suggest u for me
Nahhhhh bro said deadlift a car 😂
Bioneer brother, a request, can you please make a video doing one arm push ups with your hands on a weighing scale with varying degrees of feet elevation, to show us how much of your bodyweight you are pressing per rep of one arm push up?
Also can you try the same for one arm one leg push ups.
The amazing thing is one arm push ups and their variations are easily accessible to most people but yet they are very hard to do high reps with. Never seen anyone do more than 30 reps with One arm push ups non stop in a set... no matter how big and how strong.
Do you understand how amazing these exercises are for preserving or building pressing muscles without equipment?
Would love to see a video on that, if you will be so kind.
Much love and respect.
Hello my friend, I will attempt to answer your question:
I currently weigh 85.5kg.
Weight with both hands on scale: 60kg (70% of bodyweight)
Single arm weight, flat, both legs on ground: 50kg (58% of bodyweight)
This may seem unusual, but my guess is that with one arm off the ground, the legs take more of the load to try to stabilise.
Also, an armwrestling friend of mine did the "Sally up, Sally down" challenge with single arm pushups at 110kg bodyweight wearing a 20kg vest, NATURAL, 6 foot 3, so yeah freaks exist man haha
@@RDS_Armwrestling Thank you so much, I am very grateful.
Whoa, I guess the form of the one arm push up position matters. Cuz when I did it, in a specific way, I saw 70 percent of my bodyweight in the scale in the top position of the one arm push up.
Anyways, thanks a lot, and you can try doing it from different angles of foot placement as well, to see how the registered weight on scale is affected. Who knows? Maybe you will come up with the best one arm push up variation.
Big likes brother. Thank you very much.
These are all good ideas, but though you would not put a power cage in your living room, most can find a spot in a garage, basement or shed for one. Best tool for power
I think you might have a slightly skewed idea of what most can manage. I’ve got a decent sized house I own and yet zero space in a shed, no garage, and no basement. Many of my friends still rent small flats with only a few rooms. Maybe in the US this is different but here I can name on one hand the friends/family that could store a power rack. And we’re all relatively privileged!
I get it, and perhaps we Americans are spoiled in that regard@@TheBioneer
You still need to look at the henneman size principle again. The fast twitch fibres come in when the higher force is needed not when they are fatigued. You dont sprint faster at the end of a marathon when all slow twich fibres are exhausted
I think you misunderstand. The body will recruit whatever it can once the smaller divers are fatigued. This is very well established, there is no question.
At the end of a marathon you haven’t fully fatigued all the slow twitch fibres. Otherwise you would sprint yes… and then collapse, unable to move at all. It’s an entirely different scenario.
It's funny, before watching this video I think my mind was also starting to think of that principle for general athletic activity. Watching this made me specifically think about what your saying though. Normally, of course you will be recruiting as needed for the action your body is doing right, but it is an interesting kind of "hack" condition that if all of one type of fiber are fatigued, the other type would be engaged to try and compensate. Which does seem to be the kind of situation you would create when doing targeted weight training to failure.
@@tranquilityparkour try going to failure in high rep sets, say 50 reps, most people give up because it feels painful and uncomfortable or the cardio system struggles rather than the muscles fail, a lot of the tests with training to failure don't take this into consideration
Is there ever going to be a batman 2024 workout?
Adam, do you think that body part splits still work for drug free lifters? Or is full body better?
Body part splits can absolutely work for drug free lifters. Bro splits won't be very effective though, even if you can get results with a bro split over time, you have way better ways to achieve these results. Any template that trains each muscle group at least twice a week coupled with progressive overload will work wonders: upper/lower, push/pull/legs, full body several times per week (from 2 to 7), genntleman splits, push/pull/legs/upper/lower, push/pull/legs/full body... There are countless good options.
Just respect the general principles of hypertrophy/strength and choose a frequency you like. You can have very good results from 2x/week (i.e. Alex Leonidas) to 7x/week (i.e. K boges)
Where’s the summary guy?
Someone link me a video if this guy at his most ripped🍷
How should I combine progressive plan (going from 4-3 RIR in first week to 0 RIR in last week) with drop sets without it compromising my recovery and therefore ability to keep planned progress?
The concept of a dropset is practically the opposite of keeping reps in reserve. So if you want to use them in a 3-4 RIR to 0 RIR scheme, you'd likely only use them in the final phase where it's 0 RIR or beyond failure.
@@RDS_Armwrestling it makes sense, thank you
W isochain
😮
R u bro of AB DE VILLIERS..
My grip strength has grown so strong that I accidentally broke the plastic bag that holds my weed.
@FadeXD777 I might try that as soon as possible maybe.