How To Build Muscle At Home: Science-Based Workouts (No Equipment Needed!)

Please visit these websites to stay up to date with COVID-19:
cdc.gov, who.int, www.canada.ca/en/public-healt...
In this video I'm breaking down exactly how I would design complete at-home full body workouts to maintain or build muscle. I also give some nutritional advice for either losing fat or building muscle while training from home! I break the exercises down into 4 categories:
1. Leg Exercises
2. Push Exercises
3. Pull Exercises
4. Isolation Exercises
I recommend doing 3-5 full body workouts per week, 1-2 exercises per muscle (or per "category") and 3-4 sets per exercises per bodypart. The extra rep range is not as important as simply training close to failure. High reps are effective for building and maintaining muscle IF you go close to failure. I recommend stopping 1-3 reps shy on most sets and optionally taking the last set to failure with good form. Exactly how much volume you need will depend on your advancement level, so I am keeping things very general for now. Hope this helps!
Find all my exercise technique videos here: • How To Get A Huge Benc...
Recommended Podcasts:
samharris.org/podcasts/190-re...
samharris.org/podcasts/191-ea...
-------------------------------
Help SUPPORT the channel by:
1. Trying one of my training programs: → www.jeffnippard.com/programs
2. Buying my channel merch:
→ bit.ly/jeffnippardmerch
3. Checking out what my sponsors have to offer:
▹ MASS (Monthly Research Review)
‣
‣ Only $25/month (pre-paid yearly)
▹ PEScience Supplements
‣ www.PEScience.com
‣ Use discount code JEFF to save $$
▹ RISE Training Gear and Sportwear
‣ rise.ca/jeff
‣ Use discount code JEFF to save 10%
▹ Body-Analyser Weight and Bodyfat % Scale
‣ vitagoods.com/jefffit
‣ Use the above link to save 60% off!
-------------------------------
Follow me on social media:
INSTAGRAM ‣ / jeffnippard
SNAPCHAT ‣ / jeffnippard
FACEBOOK ‣ / jeffnippard
TWITTER ‣ / jeffnippard
PODCAST ‣ The Jeff Nippard Podcast on iTunes and Stitcher
-------------------------------
SOURCES:
Scientific References:
www.ncbi.nlm.nih.gov/pubmed/3...
examine.com/topics/coronavirus/
www.ncbi.nlm.nih.gov/pubmed/2...
www.ncbi.nlm.nih.gov/pubmed/2...
MUSIC
‣ Ryan Little - Elevated
‣ Ryan Little - Think About You
‣ / ther4c2010
Filmed and edited by Rashaun R and me using Final Cut Pro X and Sony A7R3
Rashaun's KZbin:
‣ / @rashaunr5777
-------------------------------
About me: I'm a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I've been training for 12 years drug-free. I'm 5'5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked).
-------------------------------
Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.

[@erkkialarik]

If the gyms are closed just run across America, worked for me

[@daisys5716]

LOL

[@lynettep9309]

I love you Forrest ❤️❤️

[@katianna7306]

Lollll

[@crack_quack5619]

No wonder you tested positive you dumbfuck

[@WadeWilson-]

I rather get a box of chocOlaTes

[@ladyvader3173]

For maximum effect, try doing elevated pushups on your toilet paper fort

[@JeffNippard]

Lady Vader hahaha

[@LenaWildChild]

Lol 😂

[@Kwildcat13]

Best comment

[@scottyg5403]

Hilarious!

[@jonathanreyes2781]

That's to risky you don't want to damage something so valuable

[@ShivamSingh-jw8ey]

1 Legs: 1A bulgarian split squat ( 6:18 ) 1B hip thrust ( 7:42 ) 1C nordic ham curl ( 8:44 ) 1D pistol squat ( 10:18 ) 2 Push: 2A push up ( 11:53 ) 2B vertical push up ( 13:37 ) 2C lateral raise ( 14:00 ) 3 Pull: 3A pull up ( 15:40 ) 3B rack chin ( 15:52 ) 3C band pull ( 16:45 ) 4 Isolation: 4A bizep curl ( 17:50 ) 4B tricep extension ( 18:12 ) 4C tricep pulldown ( 18:22 ) 4D bicycle crunch ( 18:29 ) 4E LLPT plank ( 18:36 ) 4F reverse crunch ( 18:50 ) 4G calf raises ( 19:00 )

[@Louisgamesking]

Legend

[@xxbaguettesniperxx2414]

Great man thx

[@mustafam1850]

did you really copy paste my comment? why tho..

[@khalidking4629]

Mustafa M so more people can see it stop hating

[@nazakatkazi]

you sir, are a good man

[@legostarwarsrox]

Those text book pushups are more expensive than equipping a whole home gym

[@amit.verghese]

Lmfaooo

[@lopez9512]

that was hilarious bro lmao

[@ciello___8307]

TOO REAL

[@tylerk.7947]

Hahahahaha no joke bro you could buy like 1000 lbs of free weights for the same price

[@ashina5924]

@@tylerk.7947 my math book was 150, ive seen entire bench sets with 225lbs go for 120.....damn i wish i had it

[@mustafam1850]

3-5 full body. 1-2 exercises per bodypart. 3-4 sets per exercise: 1 Legs: 1A bulgarian split squat ( 6:18 ) 1B hip thrust ( 7:42 ) 1C nordic ham curl ( 8:44 ) 1D pistol squat ( 10:18 ) 2 Push: 2A push up ( 11:53 ) 2B vertical push up ( 13:37 ) 2C lateral raise ( 14:00 ) 3 Pull: 3A pull up ( 15:40 ) 3B rack chin ( 15:52 ) 3C band pull ( 16:45 ) 4 Isolation: 4A bizep curl ( 17:50 ) 4B tricep extension ( 18:12 ) 4C tricep pulldown ( 18:22 ) 4D bicycle crunch ( 18:29 ) 4E LLPT plank ( 18:36 ) 4F reverse crunch ( 18:50 ) 4G calf raises ( 19:00 )

[@Noobicum]

Thank you very much, kind Sir!

[@gracefool]

You da mvp

[@yousefel-foley1089]

Not all heroes wear capes❤️

[@x_mage_x5282]

Ty sir!

[@beerinech4399]

Tnx man!

[@AndryRakotomalala]

Clicked so fast. Can we all agree that Jeff’s method of transferring information to is so digestible and ACTUALLY helpful? Thanks man! 🙏🏽

[@ACoupleofGNs]

soundcloud.com/restifpossible/titchtheloth-three-stooges

[@d.torres4965]

Andry Rakotomalala this is clickbait this man tryna use a pandemic for views because he gotta them views up. That’s pathetic

[@darrenramirez5080]

@@d.torres4965 clearly don't know how to read or listen. Ignorance is something else.

[@MaxPotter365]

@@d.torres4965 And now the stupidity award goes to...

[@d.torres4965]

Darren Ramirez do you really think he’s gonna donate the money from this video. Y’all really defending a dude that sounds like Alvin the Chipmunk😭💀

[@PlaguedByEarth]

You forgot deadlift: Go find a big rock. Not my big rock though, get your own.

[@SBKiller-zd4ve]

Sorry bro but 95lbs rock deadlifts are not going to do shit

[@PlaguedByEarth]

@@SBKiller-zd4ve GET A BIGGER ROCK

[@The561karen]

Why was this so funny 🤣

[@MrSpinningtardis]

It's not a ROCK! It's a boulder!

[@aresiofficial]

I'm going to lift my smaller rock to get stronger punching muscles then we will fight to compete for the bigger rock. Then I will find the guy with an even bigger rock, and take his rock, use that rock to get an even bigger rock, when I have a big enough rock, i'm not going to waste my godamn time and i'l just throw it at whoever's rock I wanna take next.

[@TheLightUpMachine]

I know it's a bit late to mention this, but these workouts are also great as an introduction for people who don't dare to step into gyms and/or don't want to pay for a gym membership. I can see how these workouts can add a bit of motivation to people to finally hit the gym once this pandemic truly ends. Happy days!

[@malorienickle6954]

Thank you for saying this! I love Jeff and have been binging on his videos. Gyms are open where I live, but they’re just too peopley for me + not sustainable. I have basic equipment like dumb bells and bands, and am trying to figure out how to get a good workout at home.

[@magicmacify]

I am watching this in 2023 l gyms are open, I just want to train at home.

[@p3drito]

People looking for excuses be like: "My couch isn't grey. Can I still work out?"

[@teresaperez4483]

😂

[@Omar-mn9lt]

😂😂

[@ahbe9232]

🤣🤣

[@annapoornarasam2299]

Lol nice one Sir. 😁😁 Btw Guys if you want detailed home workouts then checkout Brawny King Fitness. He is a new youtuber and has a really helpful content. 🔥 His insta is @brawnykingfitness We won't let Corona take our gains 💪💪

[@JumpingJacksism]

Because they lack discipline and have no results to show.

[@dijks350]

Other people: Hoarding toilet paper Jeff: Hoards kiwi fruits

[@pauls2257]

The kiwis i can get in my country is grown in italy....

[@gracefool]

I'm a kiwi eating kiwis in the land of the kiwi. (person fruit bird)

[@ricklopez8431]

@@gracefool New Zealander?

[@gracefool]

@@ricklopez8431 yup. Not much covid-19 here yet.

[@petarjuric5828]

@@pauls2257 Why would that matter? The virus dies if its not in contact with something alive

[@arjanbains4187]

So nobody's going to mention the fact that this gentleman just showed us how to literally work out against AIR?

[@Gainz38]

exactly. theres some truth to it

[@cnunez13]

Lmao! I know right, amazing!

[@henrikmadsen2176]

Yeah SO funny - and kinda cool 😎

[@arkadiuszklemenko8753]

Gravitation, not air :)

[@MrTherockobama]

Jeff: “.....if that’s still too easy you can-“ Me: *breathing rapidly, barely got 1 rep in about to take a 20 minute break*

[@Nisowyd]

@lou davey you wouldn’t need to spy on your partner if you have a healthy relationship

[@Nisowyd]

@lou davey oh I get it are you scamming people or something? Or does the “special hacker” hack into peoples phones after they call or contact the number/email that u sent?

[@Nisowyd]

@lou davey lol k

[@simonebolner9321]

You know he's the right guy when he starts with leg exercises

[@he-mar.]

ikr I do that too

[@pathfinder6997]

Simone Bolner how does that make a difference?

[@joelbackman8330]

l o r d m a r q u a a d you start with the most important thing - the legs.

[@SynG4t3s]

What a dumb sentiment. Do whichever exercise is at the top of your priority list first while you are fresh

[@JacoFett99]

@@SynG4t3s It was a joke hahaha. Everyone seems to skip leg day. This comment is starting to make me feel like you're one of those guys lol.

[@reavl6494]

use a heavy backpack to add weight, made a huge difference for me.

[@josueorfao7680]

Yes!! I started that way before even going to a gym.

[@LenaWildChild]

Great idea. Thanks mate 💪🏻

[@JJChin]

REAVL same for me 💪 I use a lot of books to fill up the bag pack! Good suggestion 👍

[@bien.mp4]

won't that ruin your back?

[@lulquan4526]

Nah i find it kinda uncomfortable for the movement of the scapulla

[@baramirai4671]

News: Gyms are being shut down due to coronavirus Calisthenics people: It's our time to shine

[@yeary13]

@@ajya462 Same, so pissed

[@Nina-ur3ld]

He is Not a calisthenic Person or am i wrong?

[@inigoxd]

@@ajya462 what your’s was shut down, I was kicked out for reasons I should not mention

[@inigoxd]

@lou davey shut up karen, you are also ruining the privacy of your husband and if you are sus about him, just talk to him bout it

[@inigoxd]

@lou davey you shouldnt even be promoting this to others

[@marktwain368]

Thank you, Jeff! You show what a compassionate(for people) and passionate(for training)guy you are. Your KZbin crew only becomes more loyal to you for your professionalism.

[@AnthonyTat]

"If you're REALLY strong, you can have someone sit on your back... which I've done" We get it, Jeff. You're really strong.

[@startonix3613]

kzbin.info/www/bejne/fXLNdqiAqJ57g6s

[@rotzlo]

@lou davey You're a kinda disgusting person^^

[@dhruvsharma4027]

@lou davey Please no one contact the person, THIS IS FALSE. YOU WILL A 100 PERCENT GET SCAMMED

[@inigoxd]

@@dhruvsharma4027 why do i have a feeling that you tried that and got scammed?

[@richpiana8020]

@@inigoxd Nah not really. It's common sense, but hey go ahead and write her an email.

[@thewanderer8639]

Watching from Italy, really needed this.Thanks a lot

[@igny6100]

Weeeee

[@JeffNippard]

Happy to hear it! Take care 🤜🏼🙏🏻

[@solidsnake710]

Stay safe mate !

[@ahmedfarahat8489]

Hope you can visit Egypt again after this crisis 😅hope from all my heart that I can meet you bro

[@m4qzy494]

Lmao

[@user-gd8td9kg3i]

A good tip for adding weight is to fill a backpack with textbooks or any other objects from around the house... you can end up addding a good 20kg+ to your bodyweight.

[@chloecaine2780]

Im not doing that it reminds me of the trauma that was school 😂🤣🤣🙏

[@fhreaan556]

Thank you, so much! 4 months into working out. I am finally building muscle at 59. 60 y/o is a month away and what a terrible time for the gyms to close! God bless you for giving me some home challenges!

[@Denji-xc3cy]

Happy birthday

[@elgreco17]

RIP all juiceheads who are in middle of their cycles

[@isamhadjih]

robizzlor it’s a w for me because I’m not shredded at all and spring break was coming up lol

[@chrisstanley9477]

Im cultivating mass

[@alirezazadeh]

Elgreco17 hahaha so true they’re fucked if the gyms close

[@jcramirez77]

lmao

[@ryco105]

RIP to anyone on the 3rd week of a program

[@lefterdion.896]

Nobody: People who do calisthenics : We have been training for this !!!

[@MrBoogiemoney]

we really have

[@emihenry]

Yes! Literally started my channel to get women into calisthenics especially at home :-) definitely have been training for this

[@saulloll8547]

@@emihenry no you haven't

[@Zygostatics]

💪🏾💪🏾

[@thecramptons]

Lefter Dion. 🤣

[@yuktesh]

Really appreciate 2 things here : - your honestly saying that you don’t know much about Corona virus and sharing the authentic sites - donating revenue from this video (propriety ) Canada rocks 👍

[@Theo-rs1sm]

Thank you for contributing to not only the maintenance of our gains, but our sanity as well lol. Sending loads of good vibes! Thanks again 🙏🏽

[@balconybbq6582]

*Say it with me thy gains shall be safe* Swole Father, Who art in heaven, Vascular be thine veins. Thy gainz come, Thy sets be done, Overhead as it is on chest. Give us this day our daily macros, And forgive our cheat days, As we forgive those who curl in the squat rack. Lead us not into half reps, But deliver us from Crossfit. For thine is the Bro, the PR, the natty Forever, Wheymen.

[@hannahc85]

This deserves so many likes

[@HippoShemp]

cringy

[@rtgsuper1373]

Wheymen brother

[@balconybbq6582]

@@HippoShemp fuck off outa here u aint even got a display picture. Your probs a fat greasy gamer that works in dominoes

[@balconybbq6582]

@@hannahc85 did u like it 😉

[@DINOSAUR-me3ld]

That kiwi throw pillow cured the depression I got from social distancing.

[@joshua.oldchannel4336]

@American Patriot ok

[@arikad278]

THIS IS THE VIDEO IVE BEEN WAITING FOR thank you so much for providing a workout and for variations !! Hope you’re staying healthy and safe 🙌🏽

[@lukethomas5053]

This is so helpful and definitely helps quell my anxiety about the gym being closed and messing up training. Thank you, Jeff!

[@chrisstanley9477]

COVID-19 is just another excuse for the gym bros to skip leg day.

[@dumpsterfire5818]

it's the coward's excuse

[@omarzaifulizan3064]

damn i skipped leg day today

[@diaz6884]

Leg day is the best day

[@twinnisme]

body weight squats ftw.

[@KamranYounis1]

Bro I swear people don't understand that once you do leg day every week, you'll end up liking it, I hated leg day but as soon I saw results I couldn't miss it otherwise I'd feel guilty for some reason

[@Zetsuke4]

Lol never imagined coronavirus at-home training would become the most trending video topic of youtube fitness

[@mrlocolugo]

Him: maybe play a little basketball to warm up Me: turns on ps4 and plays 2k20

[@DMark25]

Honestly, this may be super beneficial for those who lack sufficient balance or even refreshing fundamental movement patterns that can get lost (especially for me) when focusing on weight training for long periods of time. A little calisthenics is good for the body. And just to have some fun with it, find random objects in the house that can assist with lifting. Before you toss out a milk jug or protein powder container, fill it up with water or sand and use that as a weight. A backpack loaded with your overpriced textbooks make for an interesting weighted tool. Maybe that half-air filled soccer ball you never will reflate can be revived with denser matter and become a medicine ball. Idk just make it fun instead of being bummed out like I have for the first couple days.

[@startonix3613]

Check out this workout video! kzbin.info/www/bejne/fXLNdqiAqJ57g6s

[@JeffNippard]

Hey guys! Just a quick update here: I decided to donate the ad revenue to a local food bank. You can check the donation at the end of this video: kzbin.info/www/bejne/nZqrkIVrpp5la5I Peace!

[@yokesyokes1047]

Jeff Nippard thanks!

[@jackluke9960]

what if you are acc sick would you train anyways?

[@billcook4084]

Been waiting for u to drop this.

[@xxrandmlinksxxbruh2419]

This link should help everyone kzbin.info/www/bejne/qqrLe6ynppqXitU

[@himmetdmr]

Thank you !!

[@Grumbledookvid]

Nippard's next video: How to be physically prepared to protect your wife and supplies from raiders.

[@johnpaulfitness6864]

the world is becoming like fallout....i better get those gains so I can fight off raiders for sure

[@upneetsingh7502]

And he will site a study from will smith in that video

[@johnpaulfitness6864]

@@upneetsingh7502 yeah man ahaha

[@LesleyElejalde]

Loved this a lot! Very informative, descriptive, and clear! Thank you! Can’t wait to try these out this week!

[@danstora]

The best quarantine home workout, no crazy super set-mega-combo-circuit, straight to the point. Let's be honest, most people need something easy and efficient to hold on to their gains in this stressful moment, and this is it. Thanks, you have a new subscriber.

[@DrSwole]

Jeff busting myths left and right... Even for COVID 👌🏼

[@caliberfn4924]

@SpiritWolf2K no u

[@lutfisksoppa2122]

SpiritWolf2K noob

[@MichaelHayesagent]

People will be hoarding dumbbells and home gyms like toilet paper now

[@ryceryder85]

michael hayes most people can’t afford it since they don’t have work for a few weeks

[@Brockthedog315]

Today I went to a used sporting goods store to buy a couple of plates. Hahaha. Everything was gone. Shop owner said everyone must be filling up their home gyms since gyms are closing. He said he got caught short handed.

[@Grimscribe732]

Got me a Bulgarian Bag yesterday.

[@DubUAyeEsDee]

That's what I have done, picked up ankle weights, kettle bell, a resistance band with a door hinge. Been strapping the anke weights on the dumbell and kettle bell as makeshift load lol. Regular excercise is good to strengthen your your immune system. Been fun learning to adapt these to emulate something similar to my normal workout, particularly with the kettle bell stuff; still feels great even if the load isnt the same. Biggest difference though is the efficiency and time as I have to do one side left/right each time with increased reps.

[@CaspianPizza24]

Luckily I already have some home equipment

[@djmsup]

Thanks so much for this man. I finally overcame my alcohol and drug addiction and have been going regularly to the gym for the past 6 weeks, without missing a single day. That’s the most I’d done in years. Been following a fully body 3x split, trying to cut aggressively with a lot of cardio too, eating high protein and tracking my macros. It’s absolutely devastating for me that the gym is closed now. It’s so tempting to just give up. But I’m not going to. I’m going to follow your workout advise outlined here, and hopefully this will help me not lose a considerable amount of muscle until the time gyms re open. Thanks again bro

[@Wallace_Fitness_Center]

Keep up the good work buddy. Don't give in!

[@magicmacify]

Are you still clean?

[@kiselmasha]

Thank you so much for staying relevant and facing this head on. I follow several totally clueless youtubers who act as if nothing is going on and I will likely unfollow them because I don't think they are good people. You and Stephanie are taking a leadership role and I appreciate you both so much!

[@zinekaizerzen-pokemonunite1390]

Both Jeff's uploading a home workout in the same day hehe

[@ericdunthorne1981]

They're always my first two recommendations. To anyone wanting to learn some good information.

[@leveshramchurran2072]

@@ericdunthorne1981 me too, athleanx and nippard are the guys I refer people to.. And also John meadows

[@PinataOblongata]

ALL the strength and fitness chans are doing the same thing right now. I just came from Alan Thrall's chan - never thought I'd see him doing a handstand push-up!

[@Anon-tr2lq]

Tao Physique is another channel with good info, mostly calisthenics

[@masonlee4695]

1:27 Jeff is moving through dimensions...

[@rafaella3410]

😂

[@triggeredpanda2939]

I thought my phone was glitching for a sec lol

[@tntcheats]

Dormammu, I've come to bargain

[@hazelmorris4695]

YES I loved this video especially now we’re all having to adapt in life alone not just the gym. Thank you for this and I am looking forward to seeing more to help me try my best and help keep me sane 😊

[@discardedbabydoll]

Nobody: Your upstairs neighbors at 3am: 19:33

[@nickvargas4999]

Jeff: “I just wanna make a quick video” Video: 19 mins

[@v-sig2389]

Complete week of home workout with options and demo for each exercise 😁

[@LuG8911]

Fuck it, it's not like we got anything else to do

[@saifsayed5094]

Video: I’m gonna pretend I didn’t hear that

[@annapoornarasam2299]

Lol Btw Guys if you want detailed home workouts then checkout Brawny King Fitness. He is a new youtuber and has a really helpful content. 🔥 His insta is @brawnykingfitness We won't let Corona take our gains 💪💪

[@BERC_389]

It's Covid 19 so it should last 19 minutes... 😉

[@salohciniaj5199]

Literally all the gyms from where I’m from are closing down. This sucks.

[@nazbah5929]

I know

[@BrandonEX59]

Fax, it’s pretty much nationwide

[@bb-3653]

Truse ,but this opens a new experience up for everyone

[@MoisesZTech]

Thank you Jeff. It’s been helping a lot and helping with my low mood because of no gym.

[@esiel9261]

A common trick for almost every exercise ... just put a bunch of stuff in a bagpack and use that to make exercises more difficult

[@jontvedt944]

Esiel Even better: Get two backpacks with similar weight. One on the front and one on the back. Perfect for squats

[@Euphytos]

Jon Tvedt even better : get a third one that you're holding on top of your head

[@petemy428]

Even better: get a fourth one that you hang around your neck for those neck muscles

[@perhellstrom999]

I did this, I packed my shoulder-bag (if they are called so) with books and was able to do some great biceps-curls with it, aswell as shoulder press.

[@dsorpqxh]

Times like these make me grateful for getting a set of adjustable dumbells

[@thenew4559]

I wish I had those, but they are expensive as hell and often don't come with enough weights to make them as heavy as I want for some exercises.

[@dsorpqxh]

The New mine go from 12.5lbs up to 52.5lbs so it’s decent enough for home workouts for a bit. I got it from my uncle one Christmas

[@WebbVentureTV]

This is great and I really appreciate how you focus on all aspects of health and wellness in this because diet and exercise work in hand in hand in keeping us sane and fit. Thanks!

[@joshbraun7455]

Literally the best fitness KZbinr.

[@ifeelfantastic8956]

Me: finally been able to say hi to my abs 💪!!! Coronavirus: I'm gonna destroy this guy's whole career😈

[@adityaaryan942]

Calisthenics work your abs better than anything..so, it's kinda blessing in disguise for ya

[@chidile7567]

Yeah abs are the easiest to do where ever you are

[@adityaaryan942]

@@chidile7567 exactly, everyone who doesn't have a habbit of constant bloating can build abs..u don't even need anything

[@cherryofficer]

weighted ab workout though..

[@KnowledgeExposed]

THIS HAPPENED TO ME KMT, gonna be really hard being at home all day and not eating snacking etc. :(

[@Iam6ixRings]

Bro Jeff: Bench Fridge and Squat Stove to maintain gains

[@abdelrahman5326]

HAHAHA

[@talapeloig1393]

✌(ʘ‿ʘ)✌ 6iX LOLLLLLL 🤣🤣🤣🤣🤣

[@AeriaOris]

Ight you got me there i chuckled

[@rautermann]

WE NEED A BRO JEFF VERSION OF THIS VIDEO!!!

[@mikoethiofit]

😂thats better

[@victorbeltran7116]

This video is so much needed during all this stressful time.

[@TheMainMan318]

Love the research that you do beforehand. You just earned a subscriber

[@SuperBiker1995]

that kiwi pillow though!!! XD He really loves his kiwi's.

[@GirlsWhoGrub]

Yannick G kiwis are freakin delicious

[@SuperBiker1995]

@@GirlsWhoGrub they are the best! Got to take your vitamins :)

[@GirlsWhoGrub]

Yannick G true! especially at a time like this!

[@SuperBiker1995]

@@GirlsWhoGrub it's always 🥝 time.

[@sylvicalias]

Sorry to be that guy but its kiwis not kiwi's

[@jonagoldd]

I made a list of all the exercises for myself, maybe it will be helpfull to you too! Take care :) 1. A Bulgarian split squat B Hip trust: more difficult using one leg C Nordic ham curl D Pistol squat 2. A Push up: variations with feet on a bench, books beneath hands, resistance band B Vertical push up C Lateral raises: in the doorway/no load 3. A Pull up B Rack chin at your desk C Band pulls 4. A Bicep curl (dumbbell/resistance band) B Tricep extensions C Tricep pushdowns D Bicycle crunch E LLPT plank F Reverse crunch G Calf raises

[@BankruptGreek]

the pull workout looks so weak, especially for me with no resistance bands or pull up bar

[@danyo5509]

Different squeeze and contract will make it a lot harder. Slow reps and squeeze the hell outta your back.

[@gracefool]

@@BankruptGreek you could work on front lever progressions instead. Great for your back but Jeff doesn't know much about calisthenics.

[@Lars16]

@Jonathan ten Broeke my man, you are wonderful. 🥰

[@jonagoldd]

@@Lars16 haha my pleasure 👊

[@Elghast]

Jeff, on the real, Im a canadian italian dude stuck in quarantine in Rome, and I gotta tell you, bringing the niceness threshold of our great white North to the extreme. Its incredible how you took the time to make this, at a time where many of us really might struggle with weightgain and so forth this is the nicest thing you could have possibly done! So many thanks!

[@DynamicUnreal]

1:27 A glitch in the Matrix.

[@chienfeu]

It's the government.

[@amaroduarte3716]

Im really thankful for the content you often make, even in times like this you are able to help all of us. People like any of us that wouldn't know how to change our rutines/diets without being able to hit the gym are guided by you. Thanks man :))

[@erwinr9328]

I just bought complete set of barbells and dumbbell weights for the incoming month😅

[@lilcurry1813]

Rizzo93 nice

[@spideytime2207]

Good move bro

[@TheGlowingOnee]

Lucky

[@willcarroll9762]

Rizzo93 how much and where? I might do that too. I still have to watch this video tho so not positive

[@adrianre9149]

All the gyms in my area just closed down till further notice, and now I’m here!

[@Mike-xj9kl]

So glad you did a vid on this, i always resort to your channel for anything health related. I got covid after avoiding it for nearly 3 years so now i gotta use home workouts again. Thanks bro

[@campfit_]

Jeff, great video as always, I can’t thank you enough, I’ve been looking for this type of video since this craziness started. Made me feel better about the whole situation, stay safe and healthy man🙏🏼

[@danvis6789]

Just bought a whole home gym, I don’t want to maintain on this break, I want to GAIN lol

[@ionide]

I'm so jelly, congrats!

[@bigcaefitness7136]

Same I hate doing this bodyweight stuff

[@newchangeunlisted_viewer5594]

Lucky

[@chriswatts9227]

@@bigcaefitness7136 why so?

[@bigdaddyyumyumthechocolate8481]

I have a barbell with weights, dumbbells, pull-up bar,wrist curler for the forearm,neck harness for neck. I'm good.

[@Swivmatic]

Thanks for all the suggestions bro. Was hella stuck trying to think of exercises to do without weights and this helped!

[@seanmichaelscott3164]

That lateral raise move blew my mind! Awesome job on this!

[@johnk6324]

I've been working out at my introvert home gym for years,and have gotten better results than a public gym,so no worries here.

[@UserName-oz5wr]

Jeff, you are a savior... i was getting crazy without my daily workout!

[@heathmurphy4177]

Go to the gym pussy

[@rubysugar100]

Thank you so much for this video Jeff. Was struggling with home workouts and nutrition ideas.

[@adrianadams6238]

So glad I found this! I was kind of freaking out about my school's gym closing since all I have at home are 12lb dumbbells but I've been lifting way heavier in most motions. Can't wait for more!

[@solidsnake710]

That’s ladies and gentlemen will be my regiment for the next 4 weeks. Cheers from 🇫🇷

[@arturolievano1350]

Merci.

[@garintj1547]

Jeff: so we'll start off by warming up with the foam roller. Also jeff: *pulls out toilet roll, starts rolling it under hamstrings*

[@bulld9g]

Lol

[@tommyparrott4172]

First time commenting, but just wanted to say thanks for this video Jeff. I look forward to trying this out!

[@shaikingtroy]

I know quarantine is practically over now but if anyone doesn’t want to go back to the gym and just use this workout, for the portions where he talks about weight an excellent way to add the weight is with a backpack and books. Wear it for pushups to make it harder, or curl the backpack for your biceps

[@andreasmilla3928]

Tips for loading a few of the exercises: wear a backpack and load up to desired weight

[@Ailieorz]

Also, grab your dog :P

[@qwertziop0]

Did just that today as well because I didn’t have access to my gym while in another town, just put like 10kg of water in a big bag and did pull ups/push ups/curls and some squats with that

[@lukaerikss97]

However be careful putting plates in a backpack where the plate can shift and move, done pushups with plates in a backpack and the weight plate slide forward in the bag and smacked me in the back of the head, not the best workout when you’re a little rocked from head trauma 😅

[@andreasmilla3928]

Lukas Eriksson hehe yeah! I combine both heavy and volume items, so the backpack becomes more compact and doesn’t shift

[@top1percent_fit]

*Brief summary of the video :-* 1:00 No single diet helps prevent corona virus 1:42 Warm water doesn't kill the virus Eat at maintainance/slight surplus 3:51 Modifications in training Leg exercises - 6:15 bulgarian split squats 7:40 Hip thrusts 8:37 Nordic ham curl 10:13 Pistol squats Push exercises - 11:51 Pushups 12:34 Vertical pushups 13:56 Lateral raises Pull exercises - 15:35 Pull up 15:50 Rack chins 16:40 Band pulls Isolation exercises - 17:45 Bicep curls 18:15 Tricep extensions 18:30 Bicycle crunch, LLPT plank, reverse crunches 19:00 Calf raises Hope this helps 😄 Watch the video for full info... *I make fitness videos on my channel. Show some support if you like my content* 🙌🏻

[@kpg333]

👍🏽

[@chad_usa]

I love you

[@top1percent_fit]

@@chad_usa Haha you'll also love my channel then 😉

[@GymGarageMan]

Never been to a gym in 14 years!! Just been training in the garage a few times a week with minimum equipment and maximum WILLPOWER!!!

[@karend7487]

Thanks Jeff! So much better than what I came up with on my own so far

[@Deardhra]

This video was organized beautifully. Straight to the point, brought out the facts. I appreciate this so much!

[@Zygostatics]

Great video Jeff! Love the variety of effective bodyweight exercises you’ve included. I’ve never lifted weights before and gotten quite jacked so I know bodyweight workouts can be just as effective as weights in the right circumstances. Keep up the good work 🙏🏾

[@Beast80001]

Being experienced yourself, are their any excercises you would add? Any advice is helpful

[@Zygostatics]

ChyroBeast Hey bro just released a whole workout on my channel that will help 🙏🏾

[@dustinaliano5137]

Hey Jeff! Awesome video love the content how you give the scientific study based info for your workout...great break down as always! For the push-up portion you can use stairs if you have them. You can vary which stair you have your feet on to change up the angles. I put my feet up on the 3rd or 4th stair do my reps and then go down to the next stair do the reps, then the next stair do the reps then finish off flat on the floor...it’s a great super set or finisher to push you to failure. If you reverse it with your hands on the stairs you can do the same thing but targeting the lower pecs like the decline press. A little twist to help isolation of each pec as well.

[@isaacortegacortes5394]

I started doing a Jeff Cavaliere at home workout then following intuitive progressions and I've found your channel and this video just to see I'm doing no bad at all, and more so I've seen some things I can add to continue my progressions. Thanks a lot

[@jasonventura6986]

Can’t thank you enough for making this. New York is closing gyms tonight, I’m shaking.

[@Martin-fv1ql]

Thanks Jeff, I panicked a bit because my gym has been closed for at least 1 week. You helped me a lot, keep up the good work!

[@j.b8728]

Accept that "door exercise" everything was very helpful, especially the extra information for the push-ups. Overall, a good job. I'll come back to the site.

[@k____5697]

Loved loved loved this! Definitely buying the door anchor to go with my bands. THANK YOU!!

[@PW-ch9xb]

Thanks Jeff. The hero we needed to help us keep our gainz and stay safe

[@angelosorio98]

I would die for these gains

[@GHOSTTIEF]

We just gotta flex 💪 on corona

[@moreparrotsmoredereks2275]

Imma break into the gym just to lift

[@hasou5289]

@@moreparrotsmoredereks2275 bruh fr just get a good workout in then leave

[@tylerhaas4922]

Thanks Jeff. I love how honest you are in your videos. You give us the info without any BS. Got a sub from me :)

[@bighomo9937]

Bro Jeff I‘ve never seen anyone more charismatic than you

[@myrkflinn4331]

I miss my gym... I dont have the proper equipment, the right room, and I just dont feel satisfied

[@ethanluu3011]

I’ve never clicked on a video faster, thanks Jeff!!

[@therealgee8723]

Ethan Luu me 2 XD

[@sbastion8446]

Thank you so much for making this video! I'm gonna try these tomorrow 💪

[@ABO.AlbertoRodolfoSierraLuis]

Excellent, my brother, great information. I have been following your excellent workouts for a long time. Greetings from Panama City.

[@furatalhayek4298]

1:26 Spook.

[@unreleasedradar7562]

Furat Alhayek I knew he not human 😂

[@Brosky1998]

Furat Alhayek creepy

[@JeffNippard]

Lol! Not sure what happened there.

[@Bananeisafree]

@@JeffNippard Of course you are not sure ... *COUGH* cyborg trying to take over the hearth with great videos and advice *COUGH*

[@benjamin.kelley]

@@JeffNippard Happens sometimes on cameras, the camera misses recording info, especially on lower end cameras. Or the footage was corrupted between importing into the editing program - Ask Rashan.

[@kindafatkindastrong5683]

my gym just closed today for the next 3 weeks... this is gonna help alot im also gonna add some strongman lift some logs and stones

[@billyb6664]

Strongman lifts are actually really smart

[@kindafatkindastrong5683]

@@billyb6664 find heavy stuff and lift it

[@jjisse3040]

In africa it will never be closed lol... Shoulder day at the gym😂😂😂.gainzzzzzz

[@dzanki9560]

You are a genius! Thank you so much for this epic workouts 👏🏼🙏🏼

[@haeppyday]

Dear Jeff, I've been following you for nearly two years as you are one of the most honest, modest, friendly and quality orientated KZbinrs and Fitness Coaches around 🥳 This video is just superb🎉You make it fun to be creative at home without that weird panic of OOOMMMG I'm gonna be skinny fat in few days 😳THANK YOU!

[@kingpyrrhusofepirus6686]

"you could just like jog back and forth" I can already hear my dogs barking at me.