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Increase Muscle Mass at Home in Just 8 Weeks

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8 week muscle building program pdf

Is your fitness goal to increase muscle mass?

Are you always busy?

Can’t seem to find the time to go to the gym?

Keep reading… I may have a solution for you.

But… first I want to tell you about a bird.

Did you know that Eastern Whip-poor-wills lay their eggs with the lunar cycle? This planned technique causes the eggs to hatch on average 10 days prior to a full moon. Since the moon will be almost full, the adults can look for food the entire night. This ensures they gather enough food to feed their offspring. The old saying, “work smarter, not harder” comes to mind here.

Like the Eastern Whip-poor-will, we want to work smarter not harder.

 

Article Discussed: Increased Lean Body Mass After Bodyweight-Based High Intensity Interval Training in Overweight and Obese Men – James F Timmons , Andrew Beatty, Conor Stout, Ailbhe Ivory, Ciaran Carroll, Brendan Egan, April 2022Research Quarterly for Exercise and Sport

When starting a new routine, you should always maximize your time and effort spent exercising.

This is true especially if you have limited time to dedicate to an exercise program.

 

You want to increase muscle mass?

This high-intensity interval training (HIIT) routine is performed in your own home for only 24 minutes three times per week using only bodyweight exercises.

As a bonus, the results are noticeable in only eight weeks. 

I won’t lie though.

HIIT is a challenging form of exercise.

The intensity can be demanding but the results will be worth it.

When performing HIIT workouts, you will work in spurts of all-out effort followed by a rest period.

During this workout, you will perform an exercise at max intensity for 20 seconds followed by a 10 second rest period.

I bet you’re wondering… “will this actually work though?”

Chances are high it will work for you.

In this study, the participants made incredible muscle gains in just 8 weeks exercising about 24 minutes three times per week.

They averaged an increase of 2% lean body mass in just eight weeks when compared to a control group. Simply put, the participants gained around 3 pounds of muscle in 8 weeks.

If this routine sounds familiar to anyone, it is also known as Tabata training.

Tabata training is a variation of HIIT (high-intensity interval training). Japanese scientist, Dr. Izumi Tabata, and his team from the National Institute of Fitness and Sports at Kagoshima Prefecture, Japan, developed this training protocol using high-intensity exercise during the early 1990s.

They conducted a study to determine if short bursts of high-intensity exercise and shorter rest periods would benefit the body better than a continuous moderate-intensity exercise.

The results confirmed their hypothesis. Short bursts of high-intensity exercise with short rest periods improved aerobic and anaerobic performance better than moderate-intensity workouts.

 

The HIIT Routine Overview:

Each workout session consists of 6 bodyweight exercises, with each exercise lasting 4 minutes. Each exercise is performed with 8 sets lasting 20 seconds each and a 10-second rest interval. You must push yourself HARD during the 20 seconds of exercise every set to maximize the increase in muscle mass.

 

Exercises:

This program consists of exercises that hit all major muscle groups. If you cannot perform an exercise, choosing an alternate you can do that targets the same muscle group is preferable.

 

Squats 

 

Push-ups

 

Pull-ups

 

Lunges

 

Pike Push-ups

 

Front Plank

 

 

The HIIT Protocol Overview

 

Performed

3 times per week for 24 minutes 

 

Workout days

Monday/Wednesday/Friday – doesn’t have to be these days but need at least one day of recovery between each workout

 

Exercises 

Squats 8 sets @ 20 seconds w/ 10 second rest

Push-ups 8 sets @ 20 seconds w/10 second rest

Pull-ups 8 sets @ 20 seconds w/10 second rest

Lunges 8 sets @ 20 seconds w/10 second rest

Pike Push-ups 8 sets @ 20 seconds w/10 second rest

Front Plank 8 sets @ 20 seconds w/10 second rest

 

Results:

Increase Muscle Mass

If your protein intake was adequate and are workouts intense, you should gain around 2% lean body mass or around 3 pounds (estimate based on 180 lb male @ 25% bodyfat).

 

Conclusion

By using this tabata style workout routine, it is possible to gain 2% lean body mass in as little as eight weeks.

These workouts consist of 6 bodyweight exercises with 8 sets lasting 20 seconds and a 10 second rest interval for a total of 24 minutes three times per week.

Tracking nutrition and workouts is important to get motivated and keep yourself accountable.

increase muscle mass routine

This program places a significant demand on your entire body so if you have a heart condition or other health-related issues, it is best to ask a doctor if this workout is right for you.

The last thing I want to highlight make sure you are getting enough protein to increase muscle mass. Without enough protein, you will not be able to rebuild the muscle larger. At a minimum, you should be getting 1g protein per pound of lean body mass.

 

 

 

 

8 week muscle building program pdf

 

 

 

You can get this free program with tracking sheets here.

 

 

Article Discussed: Increased Lean Body Mass After Bodyweight-Based High Intensity Interval Training in Overweight and Obese MenJames F Timmons , Andrew Beatty, Conor Stout, Ailbhe Ivory, Ciaran Carroll, Brendan Egan, April 2022, Research Quarterly for Exercise and Sport