HawaiiDolphin Posted April 29, 2009 Share Posted April 29, 2009 I'll be going away for the summer, and don't want to spend the money to join a gym for only 3 months, but would love to continue building muscle. Does anyone know where I could find some good muscle building workouts that don't require a gym membership, or portable equipment that would be beneficial? I thought about buying some free weights, but I can't change the workout very easily as I progress.Any feedback would be really appreciated! Link to comment Share on other sites More sharing options...
plinerd Posted May 4, 2009 Share Posted May 4, 2009 Well, I am not at all a pro, but I can tell you that I've had a good experience with the Stronglifts 5x5 program. All the work is done with a barbell, weights, and then just body weight exercises. If you think the barbell and weights wouldn't help (too much to carry, etc.), do you think the bodyweight exercises would benefit you at all? Push-ups, pull-ups, chin-ups, prone bridges, inverted rows. I would think you could add resistance with a band if you're already very muscular/fit? ETA: I realize none of the above deal with the lower body. I've loved quats, but I have ti use a barbell. Not sure how else to make them more difficult for muscle gain. Could you do sprints uphill or rent a bike and do hills for lower body muscle? Either way...Have fun this summer! Link to comment Share on other sites More sharing options...
trisimon Posted May 4, 2009 Share Posted May 4, 2009 There are a lot of options for training outside of a gym with little or no equipment.Can you tell us a bit about your current training and kind of resources you'll have available this summer so we can help you find the right training equipment and exercises? While I like to recommend Stronglift 5x5 to beginners, I definitely feel a gym is the best place to do squats, bench press and dead lifts (three of the best strength building exercises) where you'll have good equipment and racks and spotters! Outside the gym, I would suggest focusing on body weight exercises (pull-ups, chin-ups, push-ups, bodyweight squats, lunges, dips, reverse crunches, etc). You could also look for some inexpensive exercise bands, sand bags or a backpack with books for a cheap way to add resistance. Other good options: Calisthenics and Plyometrics! Mix it up and have fun this summer. Link to comment Share on other sites More sharing options...
Guest Posted May 9, 2009 Share Posted May 9, 2009 You don't need a gym membership, equipment, a power rack, or spotters to do sandbag training. Do a search for sandbag training on google or youtube. There's a lot of info and videos out there. Will you be alone or will their be someone around you can use as a human dummie? Squat your buddy. Sandbag Zucker squatsSandbag Clean and press Sandbag Overhead squats Sandbag RowsSandbag carriesSome powerlifters do plyometric push-ups and I hear it has helped them increase their bench. Link to comment Share on other sites More sharing options...
HawaiiDolphin Posted May 11, 2009 Author Share Posted May 11, 2009 You guys are rockstars, thanks!I'm embarrassed to say, though I do push ups, dips, and pilates exercises every day, and can lift and carry 80 lbs with no problem, I've never managed ONE pull up/chin up. I was always that kid in gym class that couldn't do it, and still can't!I like the sandbag thing, that looks useful without breaking the bank.Thanks again! Link to comment Share on other sites More sharing options...
lobsteriffic Posted May 11, 2009 Share Posted May 11, 2009 I've never managed ONE pull up/chin up. Me neither.. Some day! Link to comment Share on other sites More sharing options...
joelk Posted May 12, 2009 Share Posted May 12, 2009 Practice, practice, practice.Negatives are good to start with.When you can do a couple of reps start doing multiple sets of singles, not going to failure till you've managed to get through a few sets. Better to do a few sets with lower number, than do one set to failure. You'll get more reps in total that way. Link to comment Share on other sites More sharing options...
lohungfong Posted May 14, 2009 Share Posted May 14, 2009 right! and if you cant do pushups or whatever you can do modifyed pushups, or some similar excercise... I for one dont have access to lots of wieghts but theres endless ways to workout even without a fancy gym Link to comment Share on other sites More sharing options...
Guest Posted May 14, 2009 Share Posted May 14, 2009 Bodyweight Exercises for Size & Strengthhttp://www.bodybuilding.com/fun/mahler57.htm Chest Building BodyWeight Workout http://bodyweightculture.com/forum/showthread.php?t=4997 Real Man’s Back Workout! http://bodyweightculture.com/forum/showthread.php?t=5007 Shaping the massive and powerful shoulders. http://bodyweightculture.com/forum/showthread.php?t=5014 How to develop the arms of Popeye the sailor http://bodyweightculture.com/forum/showthread.php?t=5235 If you can't access the links on Bodyweight Culture.com because you are not a registered member, let me know and I'll PM you the information. Link to comment Share on other sites More sharing options...
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