Swole Town Has Arrived:  The Best Program For Size and Strength

Swole Town Has Arrived: The Best Program For Size and Strength

It’s been a long time coming, but Swole Town is finally going live in January 2021. If Swole is your goal, you’ve found exactly what you’re looking for. A fully periodized, ongoing lifting program designed to get you as jacked as possible and keep the gains flowing.

Swole Town is born out of a combination of old school effort and modern training principles, and will only be available through the TrainHeroic App. The app is free and offers incredible value. Every training day is laid out a week in advance, with demo videos for every movement and clear explanations on what is expected.

And, all of your stats are tracked over time, allowing you to track your PR’s and training progress.

Get a free week of training and see for yourself

What is Swole Town?

Swole Town is a badass lifting program for those who want to get big and strong as hell. If you want traps and shoulders that scare people, you’ll fit right in. Want to have to buy bigger t-shirts? Come on down.

If you’re looking to train for a half marathon or a Spartan Race, it probably won’t work out so good.


program for size and strength

RAGE is the first cycle in Swole Town. Every 4 weeks begins a new cycle with a different focus and different training methods. RAGE is a high volume oriented cycle, with lots of supersets and metabolic stress-inducing training protocols. It’s a fun training block for sure, and one of my favorite ways to train.

When Will it Be Available?

As of right now, Swole Town is scheduled to go live on January 1st, 2021, with the first training day being Monday, January 4th. The cost will be $12/month through the TrainHeroic app. Considering a decent trainer would easily charge over $400/month for this much programming, it’s an incredible value.

I’d like to see you over in Swole Town.. Will you come take a tour?

If you’d like to get in early, email me at contact@supastrong.net

What’s the Best Creatine?  Does it Really Work?

What’s the Best Creatine? Does it Really Work?

Creatine is an amazing supplement. I’d go as far as saying it’s the single best performance enhancing supplement you can legally buy. It’s well researched, safe and inexpensive. So how does it work, and which creatine is the best?

I’m not going to pump you full of hard-to-understand science, so don’t worry. I want you to fully understand how creatine works in the simplest terms possible.

What is Creatine?

Creatine is a compound made by the body and stored almost entirely (95%) in muscle tissue. We also get creatine through eating red meat and seafood.

Specifically, it is stored in our muscle tissue as creatine phosphate (phosphocreatine).

It’s not by mistake that our body makes and stores creatine phosphate in muscle tissue. It is one chemical reaction away from making what is known as ATP (Adenosine Triphosphate), which is essentially the molecule that is like gasoline to a car.

It’s All About Energy

creatine molecule

For muscles to perform movement, energy is required. The human body is an incredible machine, able to create energy from several different pathways (energy systems):

  • Aerobic: Oxygen, carbohydrate and fats are used to create ATP. This is a slow and efficient method of producing energy. Think of jogging a slow 5 miles, or sitting and reading this article.
  • Anaerobic: Carbohydrates (glucose) are broken down without oxygen to create ATP (energy). Think of sprinting for 30-60 seconds.
  • Phosphocreatine: Creatine is directly converted into ATP via a one-step chemical reaction. Think of performing 3 heavy reps on the bench press, or performing a short, max effort sprint.

All energy pathways lead to the production of ATP, which is the final compound needed to create a muscular contraction.

The phosphocreatine system is used for immediate, high intensity effort generally lasting less than 10 seconds. Beyond this short burst, this system cannot continue to produce energy.

Supplementing With Creatine

muscle and strength and power

If we already make creatine in our own body and consume it through food, why should we supplement with it?

Our bodies will naturally produce around 1g/day. Even with the additional creatine consumed in our diet, this is not enough to fully saturate the muscle.

Supplementing has been shown to increase muscle saturation of phosphocreatine by 20-40% or more, to the point that the muscle is fully saturated.

That additional creatine in your muscle tissue will allow you to lift heavier weight for more reps throughout your workout. There is simply more immediate energy available for explosive activity.

Effects of Supplementation

Studies show that Creatine supplementation can lead to:

  • Maximum power and strength increases of up to 15%
  • Improved Sprint Performance
  • Amplified effects of resistance training on strength and muscle mass
  • Improved neurological function in both young and old people
  • Improvements in fat free mass/body composition
  • Improved recovery

Buy it in Bulk

Creatine is generally an inexpensive supplement, which is awesome because it’s one that actually works.

I highly recommend using Bulk Supplements. You can get pure ingredients, get much more of them, and for a cheaper price than at the store or on amazon. You can get 500g of creatine for around $16!

Which Creatine is the Best?

which creatine is the best?

Being the most widely studied supplement of all time, one thing we do know is that creatine works.

There are several different forms of creatine available on the market today, most of which proclaim themselves to be the superior version.

However, studies continue to show that most of these different versions do not outperform plain old creatine monohydrate (the most common form).

Creatine HCL

One exception to this may be Creatine Hydrochloride (HCL).

Creatine HCL is far more water soluble than creatine monohydrate, meaning you can use less of it and get the same benefits.

One study showed that 1.5g/day of creatine HCL resulted in the same benefits as supplementing with the standard dose of 5g/day of creatine monohydrate.

The study also found that supplementing with the HCL version led to larger improvements in lean body mass, without the water retention normally caused by monohydrate.

Bottom Line: The two best creatines to take are creatine monohydrate and creatine HCL. There is evidence that creatine HCL may have additional benefit when it comes to lean body mass, but both will certainly make you stronger and help you gain muscle.

How to Supplement with Creatine Properly

Research shows that the optimal way to take creatine is to “load” it for at least 4 days – 1 week by taking 20g/day split up into 4 doses. After that, take 5g/day as a maintenance dose to maintain muscle creatine saturation.

It’s important to take it every day to ensure you maintain levels of muscle saturation. Like so many other things, consistency is important.

It really doesn’t matter when you take it. Most people prefer either before or after their workout, mostly as a matter of making it a habit. You should take it every day, even on the days you do not work out.

Note: This article contains affiliate links to products I believe in and use. They come at no additional cost to you, and are listed for your benefit.


Creatine works, and I hope I’ve helped shed some light on how exactly it can benefit you. Research shows that creatine monohydrate and creatine HCL are the two best types, and both can give you results.

I hope you found this helpful, and as always, I hope it helped you get a little closer to that best version of YOU!

Check out a couple other articles you might like:

Mike (Supastrong)
Mike (Supastrong)

Bioforce Certified Conditioning Coach and personal trainer. I’ve run boot camps and served as the wellness coordinator for a fortune 500 company. Currently a Federal Agent in San Diego, CA, and an Infantryman in the Army Reserve.

How to Jump Higher, Run Faster and Increase Speed and Power

How to Jump Higher, Run Faster and Increase Speed and Power

Being a more powerful athlete means you’ll be able to hit harder, run faster, jump higher, and have an advantage over your opponents. To get there, you’ll need to train specifically for power by using lighter loads and explosive movements. Implement some of the ideas in this article and you’ll be well on your way to becoming a better athlete.

In This Article We Will Discuss:

  • The Difference Between Strength and Power
  • How to Train for Power and Explosiveness to get faster and jump higher.
  • Exercises you can use to improve your explosiveness and power.
  • How to implement and use Velocity/Power training
  • How to measure power output and progress

Becoming a more powerful athlete requires careful attention to the types of training methods you’re using. Lifting heavy weights all the time does NOT necessarily lead to improved explosiveness. The boxer who doesn’t even bench press might hit a lot harder than the guy who bench presses 500lbs.

Note: I am not a doctor, so you should consult yours before undertaking or performing any exercises or workout programs. Sorry, had to get that out of the way.

What is Power?

If you want to be more explosive and powerful, jump higher and/or get faster.. You have to understand the difference between Strength and Power

Strength = The maximal force you can apply against a load…i.e., how much weight you can move/lift.

Power = The ability to exert maximal force in the shortest time possible. Power is determined by how fast you can exert maximum force. Power = Work/Time

So, If me and you can both bench press 250lbs, you could say we’re equally strong. But, If I can lift it in 2 seconds and it takes you 4 seconds, that would make me the more powerful athlete (on the bench press, anyways).

Tip: Check out my Instagram. I’m currently training my nephew, who is looking to play D1 college football. A lot of his training gets posted on there and can give you some new ideas to play around with.

Training Methods to Improve Explosive Strength

There are specific training methods you can use to improve your speed and jumping ability. You can accomplish this by using exercises that force the body to generate force rapidly, improving what is known as rate of force production.


The single best training method to improve jumping ability, speed and overall explosiveness is plyometrics. Studies show that 6 weeks of plyometric training can improve agility and jumping ability in athletes.

Plyometric exercises take advantage of the stretch shortening cycle. This involves exercises in which a muscle is rapidly stretched and shortened.

Exercises like the depth jump (below), in which you jump from one platform, rapidly absorb the energy of the landing and then exert force by jumping back up, train the body to absorb and generate force rapidly.

Plyometric exercises work by increasing the speed and force of muscle contractions.

These agility hurdles are excellent tools for plyometric training. Check ’em out for under $50:

Speed Strength Training

Lifting with lighter loads and faster reps is another way to train for power and explosiveness. Powerlifters, and training methods such as Westside Barbell understand and utilize this form of training to great effect.

Whether you’re lifting a heavy load slowly, or a lighter load with speed, you’re still generating force. Speed strength training specifically trains the body to improve rate of force production, the ability to generate high power outputs faster.

Power Shrugs: focus on being explosive through the hips, Knees and Ankles.

Maximal Strength Training

jump higher get faster squat strength

There is always a place for strength training when it comes to getting faster, jumping higher and becoming more explosive.

At the end of the day, you may be limited by the amount of force you can generate. In order to jump, sprint or perform any explosive movement, you must generate maximal force.

Improving your max squat or bench press will likely lead to your plyometric training being more fruitful. The ability to generate more absolute force by getting stronger is an essential component to becoming more explosive. It lays the foundation for increased explosive abilities.

Can Squats Make You Jump Higher?

This is a common question that gets asked when people are looking to improve their jumping abilities.

The answer is that yes, getting stronger on the squat can improve your jumping ability. Increasing the amount of force you can generate can certainly make you a more powerful athlete.

However, using squats alone is not a good strategy. You should use heavy lifting along with other forms of training like plyometrics and speed-strength movements to get the biggest improvements.

Olympic Lifts

The olympic lifts (Power clean, snatch) train the body to generate maximal force in a very short time. Specifically, you’re training the legs and hips to be as explosive as possible to move heavy loads with speed.

Jumping in particular is very reliant on explosive hips. If you observe the movement of the body during a power clean or snatch vs. jumping, you’ll see it’s actually very similar.

How to Jump Higher and Be More Explosive.

To put it all together, you should use a variety of different training methods to become a more explosive athlete. Here’s a quick list of how you can get there, with some advanced tips:

1. Use Creatine

A 2016 Study showed that supplementing with Creatine resulted in greater improvements in both jumping and sprinting. This makes logical sense, since Creatine is well known to improve power output and explosive performance.

My suggestion is to get your Creatine from Bulk Supplements. It’s cheaper, you get more, and it’s pure creatine monohydrate, with no filler ingredients.

2. Get Stronger

Don’t ignore strength training. If your goal is to be more explosive, jump higher or be a faster and more dynamic athlete, you don’t need to be lifting like a bodybuilder. You should be focusing on lower rep ranges (3-5) and keeping the volume relatively low.

Try 3 sets of 3-5 on the squat 1 – 2 times per week, and try to add weight each week.

3. Use Plyometrics (Carefully)

Plyometric exercises are great for improving explosive abilities. They can also be hard on the body. Start out by aiming on the lower end for volume and build up to doing more sets and reps over time.

Here are a few that you can try:

  • Box Jumps
  • Depth Jumps
  • Shin Hops
  • Later Skater Jumps

4. Don’t Over-do It

You never want to train more than what you can recover from. Plyometrics and other dynamic forms of training put a lot of stress on tissues like tendons and ligaments.

Allow your body to recover between sessions. 2 plyometric workouts per week is enough to get some good results, along with 2 strength training days for the lower body.

5. Use Speed Strength Movements.

Focus some of your lifting on speed strength movements. For these workouts, you should focus on using less weight and lifting with speed. Here are a few exercises you can use to good effect.

  • Box Squats
  • Pause squats (pause at the bottom, then explode up)
  • Jump Squats (with light weight)
  • Jumping Lunges
  • Power shrugs, speed deadlifts
  • Olympic lifts
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6. Focus on Each Rep. Emphasize Quality

When performing power/explosive movements in your training, you really need to focus on each rep, making sure every repetition is performed as explosively as possible while maintaining good form.

You want to train the body to recruit maximum force from as many muscle fibers as possible, as fast as possible. It is for this reason that lighter loads are optimal, allowing you to really explode through the resistance.

Make each rep it’s own, and focus on technique and generating as much force as you can.

7. Don’t Chase Fatigue. Chase Performance

Don’t fall into the trap of thinking you have to be wiped out from every training session. Keep in mind that you’re trying to become more explosive. Training until you’re completely fatigued will result in performing slower, ineffective repetitions. That is NOT what you want to do.

Focus on performing quality, powerful reps, and build up volume over time. This way, you can actually recover and adapt to the training, instead of driving yourself into the ground.

How To Measure Improved Power

As with any type of training, you always want to have some measure of progress. You want to know that your efforts are resulting in adaptations that benefit you as an athlete. Here are some specific ways you can measure for improved power and explosiveness.

  • Broad Jump. Measure how far you can jump, then retest every 4 weeks or so.
  • Vertical Jump: Same idea… measure your vertical jump, or max box jump height and measure for improvement.
  • Med ball throws: From a seated position, hold a medicine ball (10-20lbs) to your chest, then using only the upper body, explosively throw the ball as far as possible. Measure the distance.
  • Use Olymic lifts: Snatch/Clean. Measure by how much weight you can successfully move.


A lot of people want to be more explosive athletes. What athlete wouldn’t? Armed with the right training techniques, a strong desire and a willingness to always be learning, you can get there a lot faster than you think.

Thanks for reading, and I hope you found this helpful.

Check out some of my other articles on strength and conditioning:

Mike (Supastrong)
Mike (Supastrong)

Bioforce Certified Conditioning Coach and personal trainer. I’ve run boot camps and served as the wellness coordinator for a fortune 500 company. Currently a Federal Agent in San Diego, CA, and an Infantryman in the Army Reserve.

Best Protein Shake Recipe to Gain Weight and Build Muscle

Best Protein Shake Recipe to Gain Weight and Build Muscle

Want a new go-to protein shake recipe to take your gains to the next level? Read on and you’ll have all you need.

If you like this article, check out my high-level training programs available through TrainHeroic.

Whenever someone asks me what they should eat to gain weight, build muscle and put on size, my answer is always the same.

Use the Blender!

If you’re serious about gaining weight and building muscle, you need a go-to protein shake recipe.

This recipe is one I’ve used for a long time to great effect.

I used it twice a day when I put on 20 pounds in 2 months a few years back.

It’s evolved a bit over the years, but the basic ingredients remain the same as they are perfect for gaining quality size and muscle mass.

Note: This article contains affiliate links to products I believe in. They come at no additional cost to you, and are here because I believe they can benefit most readers.

Benefits of a Solid Protein Shake

There are several reasons why you should be having a protein shake before and/or after your workouts.

When it comes to gaining weight and putting on muscle mass, it’s crucial that you get a surplus of calories and protein throughout the day.

This can NOT be overstated.

Building muscle requires a lot of energy and resources.

If your body doesn’t have it when it needs it, you will not grow.

Don’t Make Things Complicated

I’ve done some crazy stuff in the past, including tossing whole chicken breasts into my protein shakes.

Needless to say, it tasted gross, and made me dread drinking the shake.

So, keep it simple. Save the chicken breast for later and try to enjoy your protein shake just a little bit.

You Can’t Beat a Protein Shake for Calories

The fact that you can literally put 1,000 calories in the blender and drink it down in less than 5 minutes makes a protein shake incredibly powerful for gaining size.

To gain weight, you’ll need to shoot for around 500 calories over what you need to maintain your weight.

If you’ve been stuck at your current weight for a while, add 500-700 calories per day to what you’re currently consuming.

How Many Calories Do You Need to Gain Weight?


To calculate how many calories you need to gain weight, multiply your weight in pounds times 16.

For more aggressive weight gain, you can multiply your weight in pounds times 18-20.

This is a general guideline. Use it as a starting point and go from there based on your results.

Use Quality Protein

I’m a believer in quality when it comes to protein.

I use and promote Bulk Supplements because the ingredients are pure, you get more of them, and pay less. No Brainer

Be Consistent

The real key to gaining size and building muscle is consistency.

Eating big one day and not the next is not going to yield results.

Weight gain and size will come fast when you’re consistent with your daily calories and protein.

Having a go-to protein shake can make this that much easier.

Focus on Protein

Studies show that taking in protein throughout the day stimulates protein synthesis (muscle building) most effectively.

A protein shake allows you to get a huge amount of protein and calories in just a few minutes.

Getting protein and carbs in before your workout has been shown by research to speed up recovery and boost protein synthesis.

For this reason, when trying to build muscle and size, I take a protein shake both before and after my workout to maximize hypertrophy.

You want to be in as anabolic a state as possible when trying to build muscle.

Ultimate Protein Shake Recipe

weight gain protein shake recipe

Here’s my go-to protein shake recipe that I’ve been using for years, along with a few other ingredients that are optional.

I’ll leave some tips for tweaking the recipe to suit your own weight gain goals.


  • 1 Cup Oats
  • 1 Cup milk
  • 1 Banana
  • 1 Cup Frozen Berries (any)
  • 1-2 Scoops Whey Protein (skip the chicken breast)
  • 2-4 Tbsp Peanut Butter
  • 1 Cup Acai Puree or Acai Ice Cream (from Costco) *optional


Put all the ingredients in the blender, Ninja or whatever you use to make protein shakes/smoothies.

Add a little bit of water and/or Ice as needed.

Blend and consume 1-2 times per day, depending on how aggressive your weight gain goals are.

Nutrition: (approximate)

  • Calories: 950-1100
  • Protein: 55-80 grams
  • Carbohydrate: 100-120 grams
  • Fat: 20-30 grams

Read: 4 Best Programs for Strength AND Size

Why I Love This Protein Shake Recipe

mike richardson supastrong

There are 4 reasons this continues to be my go-to protein shake recipe:

  • It’s made with whole foods and mostly healthy ingredients.
  • It’s made up of mostly complex carbs from oats and fruit
  • It gives me over 55 grams of high-quality protein and over 1,000 calories.
  • It can be scaled according to your needs.

Scale the Protein Shake Ingredients to Meet Your Needs

You can easily scale the recipe to meet your own needs.

If 1,000 calories are too much, use a half cup of oats, half banana and less (or no) milk.

If you’re looking for maximum weight and muscle gain and are just straight up trying to bulk up fast, use 2 cups of whole milk, 2 bananas and extra peanut butter.

It’s easily scaled to meet whatever needs you have at the time.

When I want to bulk up, it’s always there for me.

When I want to get a little leaner, I simply scale back the carbs.

Add Your Supplements to The Protein Shake

weight gain protein shake recipe

You can also add whatever supplements you take every day to your protein shake to make things even easier on yourself.

You can add 5 grams of creatine to the shake before and/or after your workout to further enhance strength and muscle gains and boost recovery.


Gaining weight and building muscle and size requires a consistent intake of surplus calories and protein.

Getting adequate calories and protein in from food can be a serious challenge. Protein shakes are the perfect way to fill that gap and reach your goals faster.

This is my recipe, but feel free to make it your own and add whatever ingredients you want.

I’ve tried pineapple, strawberries, and other ingredients and it’s always been good.

Remember, the key is always in consistency. Now go get after it!

If you need some help with the other side of the coin (working out), check out these articles for some muscle building workouts, tips and exercises.

Mike Richardson
Mike Richardson

ISSA Tactical Conditioning Specialist, Creator of Swole Town and Forged Female Training Programs (TrainHeroic), Former Army 11B Infantryman. Husband, Father, Brother, Son, Coach.

Bodyweight Exercises That Build Muscle Without Equipment

Bodyweight Exercises That Build Muscle Without Equipment

I think a lot of people are skeptical about bodyweight exercises. Can you really build muscle and a better physique using just your own body weight?

To answer that question, you need only look at some of the athletes that train using mostly bodyweight exercises. Gymnasts are among the strongest pound for pound athletes in the world. Few “strong” guys in the gym can rep out ring dips, muscle ups or handstand push ups.

Herschel Walker, the famous NFL Player, is known for his insane bodyweight workouts and claims to have never lifted weights in the traditional sense. His story is worth a read.

It appears that when it comes to building muscle, getting stronger and building a better body, those things can all be achieved with bodyweight training. It’s just a matter of challenging your body and using more advanced bodyweight exercises as you progress.

Benefits of Bodyweight Training

To be clear, I’m not writing this to discourage resistance training. There are plenty of benefits unique to lifting weights, and it will always the the optimal way to put on pure size and raw strength.

But that doesn’t mean it’s the only way.

There are plenty of studies showing that bodyweight exercises and programs can:

More Muscle Activation

bodyweight exercises home workout push up

Bodyweight exercises generally activate more total muscle. This is because bodyweight movements are generally more functional, forcing the whole body to work as a single unit, vs. isolating body parts.

Think of a push up vs. a bench press. During a push up, you have to stabilize your core and upper body throughout the movement. During a bench press, your body is resting on a bench, taking away this element.

You can argue that a push up is a lot easier than a heavy bench press. However, as you use more challenging variations of push ups, you might find that this is not the case at all.

Improved Body Awareness

Forcing the body to work as a single unit with bodyweight exercises has been shown to improve kinesthetic sense, or your awareness of the position of your body through space. This is an important attribute to possess as an athlete. This is what is meant by bodyweight training being “functional.”

Bodyweight Training for Strength and Power

Studies have shown that bodyweight exercises done in the form of plyometrics can improve lower body power at the same rate as other forms of training (like resistance training).

Plyometrics are explosive bodyweight exercises like depth jumps, explosive push ups and any other movement that uses the stretch shortening cycle.

The stretch shortening cycle means that a muscle is stretched and then immediately exerts force, as in when you jump, absorb your landing then immediately jump back up again.

Bodyweight Exercises that Build Muscle and Strength.

bodyweight exercises build muscle push up

Taking all of this into consideration, I’ve got a list of bodyweight exercises that use zero equipment and can target the entire body effectively. You can incorporate these into your home workout routines.

Note: I am not a doctor, so check with your doctor before performing any type of exercise, including the ones listed here.

Bodyweight Back Exercises:

Hitting your back muscles with bodyweight exercises and no equipment can be a challenge. But it is certainly possible. Try these bodyweight back exercises out.

Slideboard Pushups: Chest and Back

Slideboard pushups force you to work your back and chest/triceps at the same time. One arm basically performs a straight arm pulldown, one of the best ways to target the lats. The other pushes the body back up. It’s a challenging movement for sure.

Use a hand towel or a tshirt, anything that can slide on the floor.

Sliding Pulldowns: Bodyweight Back Exercise

Lay on a towel, extend your arms in front of you and “pull” your body forward. The movement mimics a lat pulldown. I raise my upper body to get a deep squeeze of the upper back.

Slideboard Pulldowns: Bodyweight back exercise

These are a little different than the last one. Again using two hand towels, extend your arms out in front of you. Pull your arms back towards the body, focusing on pulling through the elbows and getting a good deep squeeze of the upper back.

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Bodyweight Chest, Triceps and Shoulders

Everyone knows how to do a push up. I’m not trying to give you copy and paste exercises that 100 other sites are repeating. That’s too easy.

Try some of these out to mix things up.

Read: How to Build Muscle at Home. 5 Methods that Work + 2 Workouts

Tempo Push ups

Changing the tempo of an exercise can change things dramatically. Doing slower reps forces the body to recruit more and more muscle as the muscle fibers fatigue. This can lead to additional muscle growth.

Try 2 seconds up and 2 seconds down for each rep and go to failure. You can introduce tempo reps into other bodyweight exercises as well to make them more challenging.

Table Skull Crushers: Triceps

Using a table, bench or any other stable object, you can perform relatively challenging triceps extensions that mimic the same movement pattern as skull crushers. The lower the table, the more difficult it will be.

Sphinx Push ups: Triceps

Sphinx push ups are a more challenging bodyweight triceps exercise. Start in the plank position on your forearms, then raise your body back up by extending the elbows.

Other Push up Variations That Can Build Muscle

Here’s a video I made of 20 Push up variations you can incorporate into your workouts to build muscle and strength. You’ll recognize a few that we’ve talked about already.

You can also read the full article here

Bodyweight Leg Exercises

Studies have shown that using lower body plyometric exercises can result in strength and power gains at the same rate as using resistance training.

Perform plyometric exericses like jumping lunges and depth jumps before moving on to more traditional bodyweight squats and lunges.

Jumping Lunges

Jumping lunges are an excellent lower body exercise. In this one movement, you can target the quads, hamstrings, hip flexors, glutes and calves.

Don’t try to go too fast. Stay under control. Use your energy coming back into the ground to spring you back up into each rep.

Single Leg Squats

Unilateral (one leg) squats are challenging. There’s an element of balance involved. In this example, I’m using a low bench to sit onto. When you feel comfortable enough, you can perform these unassisted.

Depth Jump

Depth jumps are a relatively advanced lower body plyometric exercise. Only perform these if you’re already comfortable with box jumps and have a decent base of strength. Raising the height of either or both boxes increases the intensity of the exercise.

Other Lower Body Bodyweight Exercises.

There are a lot of good lower body exercises to incorporate into your bodyweight home workouts. Here’s a small list you can use for reference.

  • Jump Squats
  • Walking Lunges
  • Reverse and lateral lunges
  • Hip Bridges
  • Sprinting

Equipment that can Boost Your Bodyweight Workouts

how to build muscle at home

There are a few, affordable pieces of equipment that can dramatically boost your bodyweight workouts and make them more productive.

BFR Bands and Resistance bands are two items that I’d recommend anyone have in their home bodyweight workout arsenal.

Read: How to get Bigger Arms with BFR Bands

Blood Flow Restriction Bands (BFR)

BFR bands allow you to perform occlusion training. By using the bands on the upper arms or legs, you restrict blood flow into the working muscle.

When used with high rep bodyweight exercises, this limited blood and oxygen supply to the muscles will force the body to recruit more fast-twitch type II muscle fibers.

The result of this, according to research, is increased muscle mass and strength without using heavy weights.

You can get a good pair of BFR Bands on Amazon for around $28

Resistance Bands

Resistance bands offer incredible versatility to your home workouts. You can perform just about any gym exercise using nothing but your bodyweight and a set of resistance bands.

Check out my video below for 16 bodybuilding gym exercises done using resistance bands.

You can get a set right here on Amazon at an affordable price.


You can get really incredible results using nothing but your own body weight. The trick is in challenging the body using exercise variations mixed with some plyometric exercises, tempo reps and explosive movements.

I’d recommend checking out the push up variations video to get yourself some solid upper body exercises to do.

I’d also strongly encourage you to invest in some BFR Bands and resistance bands so you can be more versatile in your approach to building muscle and getting stronger with your own body weight.

I hope you found this useful. Feel free to leave a comment and let me know. As always, I hope this helps you somehow get a little bit closer to that best version of you.

Note: This article contains affiliate links to products I believe in. They come at no additional cost to you.

Mike (Supastrong)
Mike (Supastrong)

Bioforce Certified Conditioning Coach and personal trainer. I’ve run boot camps and served as the wellness coordinator for a fortune 500 company. Currently a Federal Agent in San Diego, CA, and an Infantryman in the Army Reserve.