My goals are mostly aesthetic: I want to have 17in arms, 17in calves and 28in thighs, with 10% bodyfat or less. Currently my arms and calves are both around 16in and my thighs are 25.5in (previous highs of 16.6in and 26.5in). I weigh 215lbs and I would guess my bodyfat is around 15%. If I progress as I hope, I plan on entering a novice natural bodybuilding competition at some point in the not-too-distant future.
However, my progress has been stagnant for the past 2 years and I have considerable lower back and knee pain. Up until now my training has been based around full body days using barbell lifts in the 3-8 rep range. My bench press 1rm is 275lbs, squat is 300lbs and deadlift is 375lbs.
As my current training routine is just maintaining my physique, spending my money and exacerbating my injuries I want to see if it is possible to make mass gains working out at home using nothing but bodyweight exercises, 2x 45lbs kettlebells, 1x62lb kettlebell and an ab-roller, thus minimising cost, injury-risk and time spent travelling to and from the gym.
For the first time in my training I will use slow tempos and really try to shift my focus to the muscle working, rather than the amount of weight I am lifting, and I will train in higher rep ranges than I am accustomed to. My routine will follow this formula:
- Upper push: overhead/arnold press, suspended dips and push-ups, KB flyes, raises (using bands)
- Legs: swings, stiff-leg deadlifts, split squats/lunges, single leg glute bridge, goblet squats
- Upper pull: chin-ups, inverted row, gorilla row, hammer curl, band pull-aparts
- Core: russian twist, reverse hyper, ab rollout, side bends, band pallof press
Any questions on the logic behind any of this/progression/goals please feel free to ask.
This is a log of my experiment.