00:00most guys think you need a fully stocked gym to build serious muscle and get shredded but here's
00:05the truth your biggest obstacle isn't what you don't have it's not knowing the right body weight
00:10strategies that actually build muscle i'm about to show you the exact system that gets you genuinely
00:15ripped but stick around because there's one overlooked technique at the end that completely
00:19changes the game here's what separates guys who actually transform versus guys who just do random
00:24workouts at home and wonder why nothing changes push-ups here squats there and hope for the best
00:29we're building a complete physique broad shoulders thick chest strong back defined arms solid legs
00:35those visible abs that's enough to build a ripped physique exercise one decline push-ups chest and
00:41front delts this is where everything start but here's the key most people miss a regular push-up
00:46hits your chest but a decline push-up shifts that tension to your upper chest and front shoulders
00:50giving your entire torso that squared powerful look to get it put your feet up on a chair or couch
00:56your body should be at an angle hands on the ground lower yourself down chest to the ground
01:01push back up do this consistently and your upper body starts to transform not just bigger but shaped
01:07exercise two prone yt raises back and rear shoulders most home workouts ignore the back
01:12that's a massive mistake your back is what makes you look athletic it's what fills out a t-shirt and
01:17what
01:17catches people's attention to do prone yt raises lie on your chest legs extended arms at your sides
01:23now raise your arms forward in a y-shape hold for one second bring them back then do the same
01:28motion
01:29but in a t-shape arms out to the sides this targets your back rear shoulders and upper traps you're
01:35literally building the width that makes people notice you exercise three body weight squats quads
01:41hamstrings glutes legs are non-negotiable if you want to look ripped but you don't need a barbell
01:46body weight is enough to do these right stand with feet shoulder width apart lower yourself down like
01:51you're sitting into a chair go as deep as you can push through your heels and stand back up your
01:56quads and hamstrings are burning your glutes are engaged and here's the thing strong legs build a
02:01more aesthetic physique and help you develop real lower body strength most guys skip legs don't be
02:06that guy exercise four glute bridges glutes and hamstrings this is where protein matters like every
02:12other muscle you're trying to build your glutes need enough protein and overall nutrition to recover
02:16and grow to do it correctly lie on your back knees bent feet flat on the ground push through your
02:21heels and drive your hips up squeeze at the top for one second lower back down you're building
02:26strength in your posterior chain your glutes get rounder your hamstrings get stronger and if you
02:32want to maximize the results hitting your protein intake helps those muscles recover properly
02:36most guys don't eat enough protein if you want to hit your protein goal without eating chicken
02:41every meal grab a quality protein powder link in the description exercise five mountain climbers core
02:47and cardio last exercise this one burns so to do it you need to start in a push-up position
02:52bring one
02:53knee toward your chest then switch fast keep switching you're getting a cardio stimulus your
02:58core is working overtime your shoulders stay engaged it's the finisher that ties everything together
03:03here's what most people miss you could do these five exercises perfectly but if you're not eating
03:08enough you won't see results your muscles need protein to rebuild they need calories to grow
03:13and honestly consistency matters more than perfection if you're training hard but plateauing
03:18creatine is worth considering it doesn't add muscle by itself but it helps your muscles produce
03:23more energy during training which means more reps more strength faster growth if you want to
03:29accelerate results it's in the description now here's the bonus tip when an exercise gets easy
03:34don't just keep doing the same reps make it harder add more reps slow the movement down pause at the
03:40hardest point increase your range of motion or move to a harder variation that's how you keep
03:44challenging your muscles and keep making progress but here's the thing all of this means nothing if
03:49you quit after one week remember they're not supposed to feel comfortable they're supposed to make you
03:54ripped which means they're hard do these five exercises three times a week eat enough protein
03:59stay consistent and you'll start seeing progress here's what you do right now save this video do
04:04these five exercises tomorrow morning and set a reminder because the difference between guys who
04:09transform and guys who stay the same isn't genetics it's this one decision to actually start
04:14so comment below and tell me which exercise you're most excited to try because when you commit publicly
04:19you follow through that's human nature give this 90 days of consistency and you'll be amazed at how
04:24far you can progress the question is are you going to go get it
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