Workoutpedia MRR Ebook

Table of Contents

Introduction……………3
Chapter 1: The Challenges of Training From Home……………….. 5
Pushing Yourself From Home…… 6
Chapter 2: Creating Your Awesome Home Gym… 7
What Makes a Good Home Gym?………………… 7
The Basics You Should Invest In.. 9
Chapter 3: How Muscle Growth Works………….. 12
The Basics………… 12
Chapter 4: Using Intensity Techniques to Unlock Your Full Potential………… 16
The Weider Intensity Principles 17
Applying This Method at Home.19
Putting it Into Practice……………20
An Example……….20
Chapter 5: Training Your Legs At Home………….. 22
Using Bodyweight23
Weighting Up…….24
Chapter 6: Bodyweight Training and How to Learn Incredible Beast Moves. 25
The Basics………… 26
How to Perform Awesome Beast Moves…….. 27
Chapter 7: Introducing Cardio and Weight Loss. 29
Adding CV Work.. 30
HIIT……………… 31
In Defence of Steady State Cardio……………….32
Chapter 8: The Last Piece of the Puzzle – Diet….33
Calories VS Carbs. 33
The Answer……….34
Conclusion…………… 35

Sample Content Preview

A skipping rope meanwhile is a great alternative to a treadmill, while you can also do a surprising amount with a bull worker – a piece of metal that offers resistance when squeezed. As we’ll see later on in this book, there are likewise lots of things you can do with everyday items from around the home!

So think a little outside the box, use these tips and the principles behind these tips and build yourself a gym that does everything you need it to without taking up all the space in your home!

The Basics You Should Invest In

But for those looking for more specific instructions, the following is a good list of equipment that you can invest in over time to gradually build up your gym. Now note that none of these things are absolutely essential to get started except the pull up bar and possibly the dumbbells depending on your interests and goals.

Here is how to start…

Pull Up Bar: As mentioned, a pull up bar is the bear minimum you need to start training and building muscle. The reason for this is that the majority of muscles can be trained using bodyweight alone. By performing press ups you can train the chest and the shoulders, by performing sit ups you can train the abs etc.

However, the parts that are hardest to train without equipment are the biceps and lats. These are ‘pulling’ muscles meaning you need to be pulling something in order to work them. Seeing as you can’t pull the floor toward you, that means you either need to hang or curl.

Once you have a pull up bar, you can train your entire body – though it will be easier if you get a couple more items too.

Dumbbells: Dumbbells are incredibly versatile and are used for much more than just bicep curls. They can also be used for all manner of presses, for triceps, for rows that work the lats etc. You can also use them to add weight to your body while you train your legs.

Make sure to get dumbbells that can be increased in weight. Start with 20kg worth and buy two sets (giving you 40kg total) if you already have a good level of strength.

Bench: If you want to take your training to the next level, then look at invest in a bench. This will allow you to use your dumbbells in a much more efficient manner in order to do dumbbell presses, flyes and all manner of other moves. The best bench will be one that has an adjustable back, this will mean you can sit on it or lie on it and that will in turn mean you can do isolation curls and other moves with it as well.

On top of this, look into getting yourself a bench that can fold up in order to be put away. This way, you can tuck your bench under a bed or behind a wardrobe and it doesn’t have to get in your way as a result.

Exercise Mat: This is not completely essential but you will find that training without an exercise mat can cause your floor to become slippery with sweat and can make a mess in your home.

What’s more is that a mat will make it easier for you to perform moves like sit ups without hurting your back or buttocks on the hard ground! This is also good for stretching and more.

Skipping Rope: For simply burning calories on the spot, there are few things better than the simple skipping rope!

Kettlebell: Now you’re beginning to get more advanced. For training legs and burning calories, kettlebells are incredibly useful. That’s because they will allow you to perform kettlebell swings and all manner of squats (such as goblet squats). This in turn will mean you can build leg strength without needing a bar to perform deadlifts and squats. That’s good news, because performing deadlifts and squats requires a lot of space in your room and are expensive to set up. A kettlebell can also be used for all manner of functional strength exercises, including things like one armed presses.

Gymnastic Rings: We already touched on the amazing benefits of gymnastic rings. The great thing is that these will let you do all the same exercises that TRX does but for a fraction of the price. In fact, they let you do a lot more seeing as TRX isn’t really suitable for dips! Bench Press: For those that really want to get serious, a full bench press will eventually be a good investment. This will mean getting a bar as well, in which case you might want to move into permanent set up so that you aren’t loading and unloading the bar every time you want to lift.

Chapter 3: How Muscle Growth Works

Now you have the gym, it’s time to learn how to use all that equipment in order to start triggering some serious growth. How to you get muscle to grow? How can you do this from the comfort of your own home with none of the hep or guidance you would get by working out in a real gym? Let’s take a look…

The Basics

In order to build muscle, you need to trigger hypertrophy. This is simply the technical term for muscle growth and it actually occurs when you’re resting. This makes muscle building a ‘twopart’ process. Part one is the exercise that breaks down the muscle and marks it for growth and part two is the growth stage that occurs after you’ve finished lifting when you’re at rest.

Other Details

- 10 Articles (TXT)
- 1 Ebook (PDF), 36 Pages
- 5 Graphics (PNG)
- 1 Salespage (HTML)
- Resource Report, Cheat Sheet, Mindmap, Social Media Images, Sales Video, Email Swipes
- Year Released/Circulated: 2021
- File Size: 49,777 KB

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