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Overloading Stimulus Part 1 Lower Body

When you put your body through a heavy mixture of plyometrics and slow body-weight exercises,  you get what is referred to as an “Overloading Stimulus”.

Two huge questions that that I address here are, “How do I gain strength and size without using weights?” and “Can I build muscle without using weights?”

The answer to both questions is Yes! Let me show you how.

If you don’t like hard work, then this is not the exercise for you.

Be sure to check out Part Two which continues with the Upper Body portion of this session.

Helpful items for this workout
P90X Recovery Drink Shakeology

Workout Info:

  • Warm-up: Be sure to get a proper warm up and good stretch prior to this workout because you will be putting your muscles through a ton of stress.

Squats Jumps:

  • 3 Sets of 8-10 Reps: Complete 3 sets of 8-10 Reps doing the Squat Jump. Rest 1-2 minutes between sets and be prepared for a massive burn in your thighs.
  • Start in a full squat position with your legs bent no more than 90 degrees. Hold for 3 seconds.
  • Explode and jump into the air as high as you can an at the top of the jump, tuck your knees into your chest before landing.
  • Repeat. (Complete 3 sets before moving on)
Squat Jump

Squat Jump

Slow Step-Up & Explode:

  • 2 Sets of 8 Reps (left side, right side = 1 rep): Using a high bench or platform, step up slowly with one leg.
  • First step should last for 3 seconds going slow and steady.
  • After a 3 count, lower back down on the same leg and then explode into the air
  • Switch feet in the air and lower slowly back to the floor.
  • Repeat on opposite side.
  • See video above for better visual instructions.
Slow Step Up - Explode

Slow Step Up - Explode

Half Lunge – Hold:

  • 2 Sets of 8-10 Reps (each leg): From a front lunge stance, lower your body half way down into a lunge.
  • Hold for 3 seconds and then push up and then down into a full lunge and finally back up before lowering half way and repeating.
  • Do one leg at a time for 8-10 Reps and then switch.
  • Complete a minimum of 2 sets. Rest 30 seconds to 1 minute between sets.
Half Lunge Hold

Half Lunge Hold

To continue on to Part 2 Upper Body, Click HERE.

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3 Responses to “Overloading Stimulus Part 1 Lower Body”

    • James says:

      Since i too like to workout at home. i like to do UPRIGHT ROWS by: pulling up on my doorway chin-up bar, then putting my feet on a yoga ball. pulling up that way. i get a really good ROM with this. this video looks crazy. looking forward to doing this soon.

  1. Awesome Post, thanks for the useful Post. I will come back later . Great information about muscle building: build muscle

  2. Mike Simms says:

    If only I discovered this site years ago. Really enjoyed my time here!

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Disclaimer: Opinions expressed on this website may not be in agreement with those of GarageBodyTV.com or Rob Vander Ark. The above parties are not responsible in any manner whatsoever for any injury or health condition that may occur through following the fitness and exercise programs expressed here. Consult with your physician before starting any exercise program.