Training at home should be just as structured as a program done in a full-scale gym. Yet most at-home routines found online are thrown together by non-experts with zero scientific background. My 6-week at-home program is different. Using only resistance bands and body weight, it features the same methods as my barbell and dumbbell programs – with all the same results.
Start for $1Training at home should be just as structured as a program done in a full-scale gym. Yet most at-home routines found online are thrown together by non-experts with zero scientific background. My 6-week at-home program is different. Using only resistance bands and body weight, it features the same methods as my barbell and dumbbell programs – with all the same results.
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Weeks 1-4 of the at-home program utilize JYM Strength Bands and micro linear periodization, where the weight starts out light (with high reps) and gets heavier every week. You’ll work all the way from 15-20 reps in Week 1 down to 6-8 reps in Week 4.
A 4-day split combined with micro linear training means every muscle group will get trained hard each time out, followed by a full recovery for maximum gains in size and strength.
In Week 5, you’ll do supersets of opposing muscle groups and movements – an advanced technique I call “push/pull staggered sets.”
Pairing exercises in this manner offers many benefits. It will cut your workout time in half, due to fewer rest periods; it will boost training intensity for better calorie- and fat-burning; and, as research shows, it will increase muscular power and strength on the second exercise in each staggered set for better results.
In Week 6, the final week of the program, I introduce my “Speed Set” protocol. This innovative method incorporates three distinct rep tempos to develop power, strength, and hypertrophy (muscle building) inevery set.
Each set consists of 15 total reps. Reps 1-5 are performed explosively on the positive phase, and slow and controlled on the negative. Reps 6-10 are super slow reps – 5 seconds up, 5 seconds down. Reps 11-15 are done at a normal pace to induce full muscle fatigue.
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James Card
Following Jim's supplement and nutrition advice and only at home workouts primarily using a ball, band, HIIT, and bodyweight exercises I was astonished to see these results after only 4 weeks!
Justin Kamb
I’ve done nearly every program on Jim’s site, down 103lbs and still going strong. The results speak for themselves!
It takes a proper diet to achieve maximum muscle gains and fat loss. More importantly, it takes a nutrition plan specifically tailored to your individual goals, body type, and personal preferences.
My two most popular diets on JimStoppani.com can be customized to any individual, male or female.
Dieting 101 is my definitive guide for getting – and staying – lean. Whatever your starting point, you’ll learn optimal macronutrient ratios and how to gradually reduce carbohydrates for continual fat loss.
The easy-to-follow Dieting 101 template includes sample meals plans, including supplements, that can be customized based on your daily schedule, what time of day you train, and food preferences.
More interested in gaining size than dropping body fat? My Muscle-Building Rules, complete with step-by-step meal plans, tell you exactly what foods to consume, and in what amounts, throughout the day.
We’re talking about lean muscle gains here, thanks to optimal macronutrient guidelines that can be customized to your individual body type.
Start The ProgramEnhance your diet with high-quality supplements to help take your muscle, strength, and fat loss results to the next level.* My awarding winning JYM Supplement Science product line features two “stacks” in particular that help maximize your performance, recovery, and overall gains.*
Pre JYM, Pro JYM, and Post JYM, when taken together, help provide your body everything it needs around workouts to optimize performance and fuel short- and long-term gains. More energy and focus. Increased strength, power and endurance. Better recovery and repair after workouts.* All of this when you use these three best-selling JYM products together as directed.*
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Collectively, this trio delivers a vast array of vitamins, minerals, and Omega-3 fatty acids. These aren’t the type of products you find at a mom-and-pop vitamin store. Vita JYM, Omega JYM and ZMA JYM were all formulated with hard-training athletes and gym rats in mind.
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Everything you need for a bigger, stronger, leaner physique can be done right at home, thanks to JimStoppani.com and JYM Supplement Science – a set of bands, your own body weight, proven nutrition and supplement plans, and expertly-designed periodized training programs. Stay right there in the comfort of your own home. No commute, no crowded gyms, no hassle. Just intense focus and great results!
• 50+ expert-designed fitness plans with more all the time.
• Daily workout plans with detailed video instructions.
• Nutrition guides, healthy meal plans, and simple recipes.
• Easy-to-follow supplement guides.
• Take your workout anywhere with the Jim Stoppani app.
• Try it all out for only $1.
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