Gain Muscle At Home//Full Body Resistance Training (RT) Workout
Channel: TheFightingTherapist
Date: 01/04/2020

Today I am bringing you guys a full body resistance training (RT) sessions. I find that lately I am seeing way too many people do a whole bunch of circuit training and HIIT sessions. Maybe due to the fact that they believe since they are home doing less movement they need to go ahead and do this 30-60 metabolic circuits when that isn't going to elicit the hypertrophy and strength gains that they want. I am not saying not to do these and actually incorporating 1-2 of these a week is great. Yet don't take away your RT sessions just because you are at home. Find creative ways to still perform the program you are following or try this one out and let those gains continue. 

The workout is split into a Upper/Lower body push exercises and a Upper/lower body pull. I utilized it like so;
Upper push- Handstand push ups
Upper Pull-Pull-ups
Lower push- Goblet squats
Lower Pull- Deadlifts 
Core- Crunch to sky

Each exercises done one right after another for roughly 3-5 sets at rep ranges of 8-10 reps. Due to the fact that I couldn't overload each exercises i did two things to fix this;
1) Added more sets and went for 6 working sets with one warm up set
2) Focused on the eccentric portion of the movement of a least 3-5 secs to cause more micro trauma and increase the TUT (time under tension)

Now you can easily follow this routine 3-4x a week and just switch up the exercises. For example; 
Bench press
lat pull down
split lunge
Glute bridge to h/s curl 
Corkscrew 

Remember be creative and utilize things you have around your house hold to continue to train and stimulate your muscles. I will be providing you guys with more workouts like this and of course a whole bunch of circuit workouts, HIIT sessions and mobility/stretching routines. 


Let me know what you guys think and if you gave it a try lemme know! If you got any questions comment down below and would be more then happy to answer.

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Who Am I?
Im a MMA/Boxing Athlete, Graduated Student Athletic Therapist living in Montreal Canada. My goal is to provide info for all the athletes, and training junkies out there because when I was a kid growing up and didn't have access to all the information I know now. Let's just say growing up UFC fighters and google was my only source of information when it came to training, nutrition and rehab. Some good tips some really bad ones. As well this is my journey to becoming a pro MMA or Boxing Athlete! Hope you enjoy everything that is to come!!