{"id":117,"date":"2020-03-24T10:14:39","date_gmt":"2020-03-24T10:14:39","guid":{"rendered":"https:\/\/www.testofuel.com\/tf\/?p=117"},"modified":"2020-03-24T10:21:11","modified_gmt":"2020-03-24T10:21:11","slug":"weighted-backpack-training-home-workout","status":"publish","type":"post","link":"https:\/\/www.testofuel.com\/tf\/weighted-backpack-training-home-workout\/","title":{"rendered":"Weighted Backpack Training: Home Workout"},"content":{"rendered":"<p><iframe loading=\"lazy\" title=\"Weighted backpack training home workout for boosting testosterone\" width=\"720\" height=\"405\" src=\"https:\/\/www.youtube.com\/embed\/NCdMtzJsTJo?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe><\/p>\n<h2>If you&#8217;re self-isolating at home, well done. But there&#8217;s no need to say goodbye to your gains just because you&#8217;re staying indoors. This weighted backpack workout has your back.<\/h2>\n<p>If you&#8217;re looking to workout, but unable to make your way to the gym, don&#8217;t worry. Brad has you covered.<\/p>\n<p>Using simple household items, Brad shows\u00a0you how you can still workout and get those gains without having to rely on equipment\u00a0they have at the gym &#8211;\u00a0<strong>and all you need is a weighted backpack.<\/strong><\/p>\n<h2>Benefits of a Weighted Backpack\u00a0Training<\/h2>\n<p>Weighted backpack workouts\u00a0are great for building muscle on the move or at home. All you have to do is fill it with heavy items\u00a0like books or bottles of water and you&#8217;re ready to go.<\/p>\n<p>The benefits of Backpack workout include:<\/p>\n<ul>\n<li><strong>Convenience\u00a0<\/strong>&#8211; Can be performed anywhere<\/li>\n<li><strong>Adaptable\u00a0<\/strong>&#8211; Train multiple muscle groups with the same equipment<\/li>\n<li><strong>Effective<\/strong> &#8211; Able to perform compound movements without a bar<\/li>\n<\/ul>\n<p>To get you started Brad has 5 key exercises you can do to start making gains from home. These are:<\/p>\n<ul>\n<li><strong>Squat<\/strong><\/li>\n<li><strong>Backpack Bench Press<\/strong><\/li>\n<li><strong>One-Handed Tricep Extensions<\/strong><\/li>\n<li><strong>Bicep Curls<\/strong><\/li>\n<li><strong><strong>Shoulder Press\/Military Press<\/strong><\/strong><\/li>\n<\/ul>\n<hr \/>\n<h2>Exercise #1: Squat<\/h2>\n<p>This is one of the key lifts that you&#8217;ll already be familiar with, and it&#8217;s one of the most essential to growing your overall lower body:\u00a0<strong>the squat.<img decoding=\"async\" class=\"aligncenter size-full wp-image-140\" src=\"https:\/\/www.testofuel.com\/tf\/wp-content\/uploads\/2016\/01\/backpack-squat.jpg\" alt=\"backpack-squat\" width=\"800\" height=\"451\" srcset=\"https:\/\/www.testofuel.com\/tf\/wp-content\/uploads\/2016\/01\/backpack-squat.jpg 800w, https:\/\/www.testofuel.com\/tf\/wp-content\/uploads\/2016\/01\/backpack-squat-150x85.jpg 150w, https:\/\/www.testofuel.com\/tf\/wp-content\/uploads\/2016\/01\/backpack-squat-300x169.jpg 300w, https:\/\/www.testofuel.com\/tf\/wp-content\/uploads\/2016\/01\/backpack-squat-768x433.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/strong><\/p>\n<p>Backpack squats work your:<\/p>\n<ul>\n<li>Glutes<\/li>\n<li>Quads<\/li>\n<li>Hamstrings<\/li>\n<li>Core<\/li>\n<\/ul>\n<p>To perform a weighted backpack squat, all you need to do is:<\/p>\n<ul>\n<li>Fill backpack with weight and wear it as you would normally<\/li>\n<li>Stand with your feet shoulder-width apart<\/li>\n<li>Stretch your arms out in front of your for balance<\/li>\n<li>Bend your knees outward and lower yourself down to a 90 degree angle (parallel)<\/li>\n<li>Stand back up<\/li>\n<li>Repeat<\/li>\n<\/ul>\n<p><strong>Reps:\u00a0<\/strong>20 &#8211; 30<br \/>\n<strong>Sets:\u00a0<\/strong>3 &#8211; 4<\/p>\n<p><strong>PRO TIP<\/strong>: If you&#8217;re looking for more of a challenge, feel free to sink below parallel on each rep. You&#8217;ll really feel the burn in your glutes.<\/p>\n<hr \/>\n<h2>Exercise #2: Backpack Bench Press<\/h2>\n<p>This is another compound movement that supports upper body muscle growth and development; <strong>the bench press.<img decoding=\"async\" class=\"aligncenter size-full wp-image-139\" src=\"https:\/\/www.testofuel.com\/tf\/wp-content\/uploads\/2016\/01\/backpack-bench-press.jpg\" alt=\"backpack-bench-press\" width=\"800\" height=\"449\" srcset=\"https:\/\/www.testofuel.com\/tf\/wp-content\/uploads\/2016\/01\/backpack-bench-press.jpg 800w, https:\/\/www.testofuel.com\/tf\/wp-content\/uploads\/2016\/01\/backpack-bench-press-150x84.jpg 150w, https:\/\/www.testofuel.com\/tf\/wp-content\/uploads\/2016\/01\/backpack-bench-press-300x168.jpg 300w, https:\/\/www.testofuel.com\/tf\/wp-content\/uploads\/2016\/01\/backpack-bench-press-768x431.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/strong><\/p>\n<p>However, without using a bar the method is a bit different, but the fundamentals are the same.<\/p>\n<p>The weighted backpack benchpress trains your:<\/p>\n<ul>\n<li>Chest<\/li>\n<li>Triceps<\/li>\n<li>Shoulders<\/li>\n<li>Core<\/li>\n<\/ul>\n<p>This is how you pull it off:<\/p>\n<ul>\n<li>Fill backpack with weight and lie with your back on the floor<\/li>\n<li>Put the backpack on your chest and grab it from both sides<\/li>\n<li>Straighten your arms and press the weight above you<\/li>\n<li>Bend your arms and lower the weight back down to your chest<\/li>\n<li>Repeat<\/li>\n<\/ul>\n<p><strong>Reps:\u00a0<\/strong>20 &#8211; 30<br \/>\n<strong>Sets:\u00a0<\/strong>3 &#8211; 4<\/p>\n<p><strong>PRO TIP:\u00a0<\/strong>To get more out of this exercise raise your feet 6 inches off the ground, this will engage your core more<br \/>\n<strong>PRO TIP:\u00a0<\/strong>You can even do press ups between sets for further chest engagement<\/p>\n<hr \/>\n<h2>Exercise #3: One-Handed Tricep Extensions<\/h2>\n<p>Keeping with the pushing motion this\u00a0exercise puts a lot more pressure on the arms that it does on the torso; <strong>the one-handed tricep extension.<img decoding=\"async\" class=\"aligncenter size-full wp-image-138\" src=\"https:\/\/www.testofuel.com\/tf\/wp-content\/uploads\/2016\/01\/shoulder-press-back-pack.jpg\" alt=\"shoulder-press-back-pack\" width=\"800\" height=\"451\" srcset=\"https:\/\/www.testofuel.com\/tf\/wp-content\/uploads\/2016\/01\/shoulder-press-back-pack.jpg 800w, https:\/\/www.testofuel.com\/tf\/wp-content\/uploads\/2016\/01\/shoulder-press-back-pack-150x85.jpg 150w, https:\/\/www.testofuel.com\/tf\/wp-content\/uploads\/2016\/01\/shoulder-press-back-pack-300x169.jpg 300w, https:\/\/www.testofuel.com\/tf\/wp-content\/uploads\/2016\/01\/shoulder-press-back-pack-768x433.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/strong><\/p>\n<p>More of an isolation exercise, this workout develops your:<\/p>\n<ul>\n<li>Triceps<\/li>\n<li>Shoulders<\/li>\n<\/ul>\n<p>Here&#8217;s what you need to do to perform one successfully:<\/p>\n<ul>\n<li>Grab your weighted backpack with one hand<\/li>\n<li>Hold the backpack over your back with your palm facing upward<\/li>\n<li>Straighten your arm<\/li>\n<li>Bend your arm and lower the weight back behind your back<\/li>\n<li>Repeat with other arm<\/li>\n<\/ul>\n<p><strong>Reps:\u00a0<\/strong>20 &#8211; 30 (each arm)<br \/>\n<strong>Sets<\/strong>: 3 &#8211; 4<\/p>\n<p><strong>PRO TIP:\u00a0<\/strong>Squeeze the bag&#8217;s handle tight and flex your tricep during the lift for maximum engagement<\/p>\n<hr \/>\n<h2>Exercise #4: Bicep Curls<\/h2>\n<p>Another exercise for arms that you can do with a backpack are <strong>bicep curls.<img decoding=\"async\" class=\"aligncenter size-full wp-image-137\" src=\"https:\/\/www.testofuel.com\/tf\/wp-content\/uploads\/2016\/01\/bicep-curls-backpack.jpg\" alt=\"bicep-curls-backpack\" width=\"800\" height=\"450\" srcset=\"https:\/\/www.testofuel.com\/tf\/wp-content\/uploads\/2016\/01\/bicep-curls-backpack.jpg 800w, https:\/\/www.testofuel.com\/tf\/wp-content\/uploads\/2016\/01\/bicep-curls-backpack-150x84.jpg 150w, https:\/\/www.testofuel.com\/tf\/wp-content\/uploads\/2016\/01\/bicep-curls-backpack-300x169.jpg 300w, https:\/\/www.testofuel.com\/tf\/wp-content\/uploads\/2016\/01\/bicep-curls-backpack-768x432.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/> <\/strong><\/p>\n<p>These are great for developing those upper arms and for support when it comes to doing back exercises.<\/p>\n<p>Using your backpack, just:<\/p>\n<ul>\n<li>Grab the both\u00a0straps of your backpack\u00a0\u00a0(palms facing upwards)<\/li>\n<li>Keeping your elbows pinned to your sides, bring the backpack up to your chest<\/li>\n<li>Return to the starting position by lowering the backpack back down<\/li>\n<li>Repeat<\/li>\n<\/ul>\n<p><strong>Reps: <\/strong>20 &#8211; 30<br \/>\n<strong>Sets: <\/strong>2 &#8211; 3<\/p>\n<p><strong>PRO TIP:\u00a0<\/strong>You should only be moving your forearms during this exercise, keeping your elbows pinned to your sides and your shoulders back is a good way to isolate the muscle<\/p>\n<hr \/>\n<h2>Exercise #5: Shoulder\/Military Press<\/h2>\n<p>Finishing with a final compound movement, <strong>the shoulder press, also known as the military press.<img decoding=\"async\" class=\"aligncenter wp-image-136 size-full\" src=\"https:\/\/www.testofuel.com\/tf\/wp-content\/uploads\/2016\/01\/shoulder2.jpg\" alt=\"weighted backpack training\" width=\"800\" height=\"449\" srcset=\"https:\/\/www.testofuel.com\/tf\/wp-content\/uploads\/2016\/01\/shoulder2.jpg 800w, https:\/\/www.testofuel.com\/tf\/wp-content\/uploads\/2016\/01\/shoulder2-150x84.jpg 150w, https:\/\/www.testofuel.com\/tf\/wp-content\/uploads\/2016\/01\/shoulder2-300x168.jpg 300w, https:\/\/www.testofuel.com\/tf\/wp-content\/uploads\/2016\/01\/shoulder2-768x431.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/strong><\/p>\n<p>This is form of weighted backpack training is one of the best exercises for building muscle on the upper body, and easy to perform.<\/p>\n<p>Military Press works the following muscles:<\/p>\n<ul>\n<li>Shoulders<\/li>\n<li>Chest<\/li>\n<li>Triceps<\/li>\n<li>Core<\/li>\n<\/ul>\n<p>This is how you fully engage those muscles:<\/p>\n<ul>\n<li>Standing up, hold the backpack from either side<\/li>\n<li>Hold the backpack at chest level<\/li>\n<li>Keeping your forearms parallel to your body press the backpack above your head<\/li>\n<li>Don&#8217;t lock out your arms<\/li>\n<li>Lower the weight back down towards your chest<\/li>\n<li>Repeat<\/li>\n<\/ul>\n<p><strong>Reps:\u00a0<\/strong>20 &#8211; 30<br \/>\n<strong>Sets:\u00a0<\/strong>2 &#8211; 3<\/p>\n<p><strong>PRO TIP:\u00a0<\/strong>Keep your feet shoulder width apart and keep your back straight, avoid any temptation to lean back.<\/p>\n<hr \/>\n<h2>Beginner Tips for Backpack Home Workout<\/h2>\n<p>Weighted backpack training\u00a0when you can&#8217;t get to the gym is great for maintain and building muscle mass when you don&#8217;t have the equipment to train.<\/p>\n<p>However, before you get started on these exercises, there are a few things to ensure before you begin:<\/p>\n<ul>\n<li><strong>Don&#8217;t put expensive goods\u00a0in your bag during training\u00a0<\/strong>&#8211; Lifting them could cause damage<\/li>\n<li><strong>Balance your backpack\u00a0<\/strong>&#8211; Evenly spread the weight in your backpack to ensure a balanced workout<\/li>\n<li><strong>Make sure your bag is closed\u00a0<\/strong>&#8211; The last thing you want is objects flying everywhere during training<\/li>\n<\/ul>\n<h2>Backpack Training Conclusion<\/h2>\n<p>Overall this is a top workout for anybody who can&#8217;t get to the gym, but still wants to workout.<\/p>\n<p>The great thing about backpack exercises is not only that you can train numerous muscle groups without having to change equipment.<\/p>\n<p>Not only that, you can change the weight as you see fit.<\/p>\n<p>With plenty of compound movements to choose from,\u00a0you can hit all the major muscle groups and create a great hormonal environment in your body for building muscle.<\/p>\n<p>However, if you want to get even more testosterone and achieve those gains even quicker, we recommend TestoFuel.<\/p>\n<p>As an all natural testosterone booster TestoFuel gives your body the best nutrients for increasing T-levels naturally. To find out exactly what goes into TestoFuel and why it works, <strong><a href=\"http:\/\/www.testofuel.com\/ingredients\/\">Click Here.<\/a><\/strong><\/p>\n<hr \/>\n","protected":false},"excerpt":{"rendered":"<p>If you&#8217;re self-isolating at home, well done. But there&#8217;s no need to say goodbye to your gains just because you&#8217;re staying indoors. This weighted backpack workout has your back. If you&#8217;re looking to workout, but unable to make your way to the gym, don&#8217;t worry. Brad has you covered. Using simple household items, Brad shows\u00a0you [&hellip;]<\/p>\n","protected":false},"author":3,"featured_media":149,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[55],"tags":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v20.2.1 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Weighted Backpack Training: Home Workout | TF<\/title>\n<meta name=\"description\" content=\"Brad from TestoFuel shows us the ultimate home workout for when you can&#039;t make it to the gym: Weighted Backpack Training. 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