7 Day Muscle Building Guide

home gym muscle building workoutWe’re totally switching it up this week and covering how to build muscle at home while giving you a raw-vegan chocolate treat recipe. But of course, we also have fat burning tips as well.

Click here to listen to the TT fat loss podcast

Monday – May 18th Transformation Tip
One of the most common questions I get from guys is…”how do I lose the last bit of fat so I can see my abs?”

But the answer I give always shocks them…Most guys who want to get six pack abs need to gain muscle rather than focusing on fat loss. It’s surprising, but true.

In fact, I have a rule…if a guy is 5 foot 8 inches tall and under 160 pounds, I truly believe he should focus on building muscle if he wants to look good on the beach. Any smaller, and he’ll just look bony and skinny, not lean and muscular. muscle building workout

There’s no point in having abs if folks can see your ribs!

For every inch shorter, subtract 5 pounds. For every inch taller, add 5 pounds.

So if you are 6 feet tall, you should weigh 180 pounds, otherwise, you might just be too skinny to look great on the beach. And that’s why I’m covering muscle building this week.

implant-female08ms-2And LADIES, if you want to put curves in all the right spots, there are a lot of great exercises in this program to help you build a better butt. Don’t skip lunges, they make your butts look great (without getting “butt implants – like the woman in this photo – true story, I found this on a blog article about”butt implants”).

Now let’s take a look at how to build muscle in the comfort of your own home gym…

Workout A – TT DB Mass at Home

1A) DB Chest Press
1B) Pullups

2A) DB Incline Press (8 reps)
2B) DB Chest Supported Row on Incline Bench (8 reps)

After you complete the 3rd round of this superset, decrease the weight by 10% and try to get 8 more reps.

3A) DB Chest Fly (12 reps)
3B) DB Lateral Raise with Slight Forward Lean (10 reps)

Do 30 minutes of activity today, but if you want to gain maximum muscle, just say NO to cardio and even intervals. These are not needed on a maximum muscle building program.

You might find that controversial, but we have a lot of controversy on this blog, including the Skinny Bitch Diet debate here. wheel

Let us know your thoughts about vegetarian diets for fat loss.

Wednesday – Workout B – DB Mass at Home

1A) DB Split Squat (8 reps per side) 2-0-1 .
1B) Plank with Arms on Ball (45 second hold)

2A) DB RDL (6 reps) 5-0-1
2B) DB Bulgarian Split Squat (8 reps per side)

3A) DB Reverse Lunge (8 reps per side) 2-0-1
3B) Stability Ball Ab Crunch with Medicine Ball (15 reps) 4-0-1

4) DB Single-leg Calf Raise (8 reps per side) 2-0-1

30 minutes of fun activity, and then enjoy your “mass eating diet” by making this raw-vegan Chocolate Truffle recipe from vegetarian nutrition expert, Kardena Pauza. untitled

Chocolate Truffles

  • 1 cup Raw Walnuts/Almonds
  • 3-4 Tbl. Raw Cacao/Cocoa powder (will say on the package it’s raw)
  • ½ cup Dates or 4 Tbl. raw honey or raw Agave nectar to taste
  • 1 Tsp. Cinnamon or a dash to taste
  • 1 teaspoon vanilla extract
  • Dash of salt
  • 1 Tbl. Raw Coconut Oil

Blend all ingredients in food processor until almost smooth.

You may need to modify ingredients a bit to get the taste you like.

You can roll into balls and have as treats or crumble over fresh cut fruit.

Friday– Workout C – TT Mass at home

Fun workout Friday…I always encourage you to throw in your favorite exercises into a superset and have a little fun in your Friday workout. You’ll love this muscle building program. Classic Meathead at Home.

1A) DB Seated Shoulder Press (8 reps) 2-0-1
1B) DB Deep Step-ups (8 reps per side) 2-0-1

2A) Biceps Chinups (Max reps) 4-0-1
2B) DB Close-grip Floor Press (8 reps) 2-0-1

“Biceps Chinups” are regular chin-ups, but I want you to focus on using your biceps more than your lats.

It will change the way you pull yourself up to the bar. If you don’t have equipment for Chin-ups, do DB Incline Curls, 8 reps per set.

If you can’t do full Chin-ups, do the 4-second lowering only for 6-8 reps.

3A) DB Standing 1-Arm Curl (6 reps per arm) 2-0-1
3B) DB Overhead 1-Arm Extension (6 reps per arm) 2-0-1

After you complete the 3rd round of this superset, decrease the weight by 10% and try to get 8 more reps.

4A) DB Hammer Curls (10 reps) 1-0-1
4B) DB Lying Triceps Extension (8 reps) 3-0-1

Social Support Saturday!
Studies show that if you spend more time on forum; get professional help; and have a workout buddy who is succeeding, you will succeed as well.

Sunday – Plan, Shop & Prepare
30 minutes activity and then plan, shop, & prepare for the week ahead.

Try your best to get better produce; go to a Farmer’s markets or plan to grow your own produce this summer.

Eat healthy even when you are building muscle,

Craig Ballantyne, CSCS, MS muscle gaining secrets

PS – Click here for more TT muscle building workouts

  • Nizar

    Craig, I love all DB exercises and body weight ones too so I liked this workout- but I paused for a bit on the NO interval training thing you mentioned on the days off. I mean I want to build muscle and at the same time tone up for the beach as in lose the unwanted fat around the thighs and midsection. Should I be doing a different workout then? or Would body weight intervals do the trick for me? Thanks!

  • Hi Craig, Thank you. I very very rarely suffer from any flu like infection. But I think I overdid (or tried to) my exercise routine, in addition to my 3 hour badminton routine. I believed I asked for it and now paying for it, the works, runny nose, sneezing, coughing etc., but no body pains. All reduced by Loratidine. Will get back to you soon.

    • Craig Ballantyne

      Get well soon!

  • john crane

    i dont have a bench, is it okay to use the stability ball as a substitute?

    • Craig Ballantyne

      You can do presses lying on the floor. I avoid benching on the ball for safety reasons

  • Gowtham

    simply nice

  • Sue

    Craig – I’m loving the upper bodyweight exercises. I tripped off a curb 5 weeks ago and the sucker is taking forever to heal. I’m avoiding most lower evercises because they cause pain in the left ankle. I could do some on one side, but who wants to be lop-sided. I also can’t do any interval cardio – 3/10 is ok, but nothing higher. I can do most core – but the legs are out for now. I’m trying to put different exercises together from different workouts so I can at least get as much exercise as possible hitting differ muscle groups. The older you get, the longer it takes for things to heal. Darn!!!

    • Craig Ballantyne

      Get well soon Sue!

  • Kassandra

    So Craig, for the women that want to boost up the booty meat, would we just do workout B three times a week if we’re not really needing an upper body boost?

    • Craig Ballantyne

      No, you shouldn’t do the workout 3 times per week. Once per week plus one other total body strengthening workout will be good.

  • Ethan Madrid

    Hey Craig. I’m 125 lbs, 5’11, 15 years old and I want to know what to eat, and when to eat in order to gain mass. I want your physique bro. I’m a skinny dude, and am having trouble knowing what food to eat in order to gain mass. Thanks man!

  • Jordon

    You say y0u should gain muscle so that your six pack isn’t just ribs, but if you dont address fat loss and just gain muscle then how is anyone supposed to see your abs?I dont get it. fat loss seems prime, because you can have amazing abs but if they are covered by fat (stomach fat usually being the some of the last remaining on men and for that reason hardest to get rid of) then no one would ever know.

  • chuck

    from what i’ve heard, if you want to build muscle. the muscle have to breakdown. so should this workout be sore the next day???

  • rodriguez

    great workout Craig (as usual) a few questions :
    in workout A
    how many reps on the first superset?
    How much rest in between each super?
    should I do super A 3 times then B then C or should I do A,B,C 3 times?

    Also do you have a general warm up you’d do before these workouts?

    • Laura

      Did you ever get an answer? I have the same question.

  • rodriguez