How to Build Strong & Lean Bodyweight Muscle: A Science-based Approach to Gaining Mass without Lifting Weights Kindle Edition

An absolutely amazing workout book, that strips away all the pointless fluff of many an approach to working, and reduces it to the very basics: a handful of exercises, and only the equipment you can carry in a backpack, making this truly the "anywhere, anytime" workout.The book is a from-the-group up update of Anthony's first book "Homemade Muscle - All You Need is a Pullup Bar", and so much more than that. It completely revamps the program design, and seeks not only to give you a useful strength training program, but to teach you the fundamentals of exercising in general, and bodyweight training specifically, empowering you to create your own programs and your own approach to fitness. Covering training science, nutrition, exercise selection, program design, it also comes with a 6 months+ long program to take you to peak fitness, as well as recommendations for how to maintain your fitness levels once you get there.If you're fairly well-read on exercise theory and nutrition, there aren't any revolutions in the book per se, but instead a refreshingly straight-talking rundown of the universal basics. Anthony bases everything on a combination of his knowledge of exercise science and his own personal experiences, giving a personal touch, without ever descending into bro science. And if you're new to strength training, the book is one of the best introductions to the science and theory behind strength training I've ever seen. Plus, the prescribed programs cover everything from the absolute newbie to very advanced trainees.The personal approach is gratifying for those who doubt whether you can actually build a muscular physique without lifting weights. Anthony is living proof that you can.The exercises and to some degree the program design won't be completely new to those who have followed Anthony's YouTube channel for a while, but instead puts all that knowledge in one extremely well-organised text, meaning I won't have to jump back and forth between his YouTube videos so much (Anthony, if my lack of YouTube traffic hurts your viewing stats, I'm sorry).

Long story made short, here’s why I enjoy your book.. 1) SIMPLE and CONCISE a) introductory exercise routines for beginner, intermediate and advanced. b) exercises, # of sets and reps, frequency of exercise each week. Eliminates doubt, ‘am I doing this correctly? Is this the best routine?’ Just follow the program. c) suggested alternative exercises for those that can’t complete one pull up d) focus on technique versus # of reps, especially with push-ups. You identified my issue of sacrificing technique for reps. e) technique - ex. Close elbows for push-ups, slow pace, pausing. f) Mind-body connection - I now focus my mind on the specific muscle, the pause and contraction of muscle during exercise. g) RESTING - 2 to 3 minutes between sets. Simple to you, but a game changer for me. I am now able to complete full sets. Thinking speed was important to achieve muscle failure, my rests were short causing me to fail at one single rep. h) defining muscle failure. When it should occur in my routine. This knowledge convinced me to slow down, and choose the number of reps in each set to result in muscle failure during the last reps of the last set. i) defining the reps range (ex 4-12) instead of a constant 10 reps, which I assumed was the ultimate.

The authors expertise in bodyweight fitness is, by far, the best I've seen. He has taken the most basic of exercises and created a system that is not only effective but extremely simple. To be able to workout anywhere and create a physique that any woman truly desires is a dream come true. I have read everything I could get my hands on for years on this subject and have not had close to the results that I have gotten from this author's books. He even breaks down a scientifically proven way to build legs with functional exercises. All other books I've read tell you that in order to build legs you need to do hundreds of pistal squats (which blew out my knees) or to use some sort of weight resistance (which is the reason I have herniated discs). I cannot recommend this book enough. Excellent!

This book is well written. Anyone interested in bodyweight training from beginner to advanced can benefit from the information in this book. FYI, it's not going to teach you to do flags, levers, etc. It gives you the basics and tells you how to make them more diffucult when you are ready to advance. I also like Anthony's view on how to make the legs stronger using plyometrics and sprints.

I initially bought HomeMade Muscle: All You Need Is A Pullup Bar back in 2017. I wanted to get into better shape for an upcoming heart surgery. Anthony's story inspired me and I followed his program to prepare for my surgery. Not only did I notice my body change, but my mindset changed as well. I went into my surgeries physically and mentally tough. After my surgeries, I was going to go back to All You Need Is A Pullup Bar, but saw Anthony had come out with a new book. I purchased it and am so glad I did!There is so much information online about fitness and different methods of training: circuit training, supersets, rest-pause sets, de-load weeks, working to momentary muscle fatigue/failure, etc. Anthony incorporates all those into a training program that is adaptable to your fitness level. I also appreciate that Anthony has learned from results & science and incorporated them into this book (particularly with respect to increasing leg strength).I've seen a lot of strength training programs online, and they all charge at least 5-10 times the cost of this book, and that's usually just for one 6 week program. I'm so glad I found this program and highly recommend it.

I have read many books on Bodyweight training and can say without doubt that Anthony's books on the subject are by far the most motivating and informative that I have found. It is clear that Anthony has a passion for his subject which clearly comes across as you turn the pages. The book clearly explains the science behind Bodyweight training and shows you what you need to do in order to achieve your goals. I am now well into my 1st month of following Anthony's training programme and already can see and feel the benefits. My only regret is that I did not discover Anthony's superb books earlier.Many thanks and continue the good work. Steve, UK

This is a really instructive book if you're interested in bodyweight training. I personally think bodyweight training is the future. The book explains in easy to understand language everything you need to know about this but also a more in depth look on body mechanics and lifestyle. A really well thoughtout and well written book.Well worth the price.

I've been following Andy for some time, I love the fact that he tells it how it is but also gives his explanations a human touch, the book is great for anyone who wants to get fit and it doesn't require a gym membership...worth the read!..look forward to the next one.

Great Book. The principles in the book are very simple and straightforward and if you commit to the programme you will see results. Don't underestimate how hard it can be to train Bodyweight with perfect form. Resist the temptation to cheat and progress slowly.Great job again Anthony.

This is a fantastic book! The workouts are clear and simple to follow and achievable for people from all levels of training which is rare.It's packed full of useful advice like the part on nutrition for example as it opens the door for me to be more creative rather than just stick to a rigid dull menu.This book is all you need to look good and be healthy and who doesn't want that?!Peter