Compact instrument for chest+back ?

[KoMoDo89]

Hey guys,

firstly since this is my first post and i got this site off google, just a quick intro:
im 20 years old living in Israel, serving in the IDF, am around 1.75 meters and weigh 55 kg (yea i know, very thin.. thats my body stature)
basically, im thin and i wanna grow wider - getting a steady diet isn't too easy since the food in my base is ****, but i try doing somewhat of a typical workout every 2 days (going to the gym in my base aswell)

my question for the time being is this - my parents are going to the states and i thought i'd appreciate some instrument or whatever you wanna call it that will act as a mini-gym, is there anything like that? like a spring you can push/pull etc ? im not going to buy a whole machine with the pulleys and the weights and everything.. i just need something basic to start me off.

thanks

[buffbrown21]

Based on what you are saying, I would simply suggest doing bodyweight exercises. Pushups and pullups will (for someone thin) help build SOME muscle mass. You could use a weighted backpack or weight vest to increase the resistance and keep the reps in the mass building (hypertrophy) range of 8-12.
I would suggest that you do some leg work as well. If you want to begin building muscle, you MUST work them. Again, bodyweight squats with some weight added will be a good start.

Regarding equipment, I just recently started a thread for most versatile piece of equipment. You may want to look into the answers there. Bands, gymnastic rings, a sandbag and a kettlebell were some top answers and the best part is, they arent too expensive and can fit in the bottom of your closet with ease.
It sounds a lot like bands may fit your needs well for now. Plenty of them out there such as ironwoody and jumpstretch. Do a search for those and you should be able to find dealers and prices.
A sandbag is also great, because you can make one for about $20 and use it for plenty of moves and add more weight (sand) as you get stronger. Again, this will fit in a corner or bottom of a closet.


Here is that thread I mentioned for reference:
http://forum.bodybuilding.com/showthread.php?t=121444881

Now please note that the KEY ingredient is to EAT to gain size. Im not going to get much into this, just search on these forums and all for diets that will help you pack on some mass. There are plenty out there, such as drinking a gallon of milk per day. Again, search around and find one that works for you.

[watertoy]

Be Very Careful. WARNING.

http://www.comparestoreprices.co.uk/images/jo/john-lewis-quebec-dining-chair-oak.jpg

If you put two chairs like this and grip the highest points with a hand. You can dip in between them.

You might like to have your feet very close to the ground but not touching so you can slam your feet into the ground if the chair slips,breaks or your muscles are tired.

Dips can hurt your shoulder so be wary.

[KoMoDo89]

are we talking about these -
ironwoodyfitness.com/fitness-bands.php?

what are they for, do you lock one side to the ground and the other you just push ? they seem pretty expensive, and there are so many of them aswell..
buying a sandbag in the US and not in israel is pretty dumb, and i dont see how its too useful for me atm.

[jshpark]

rings/trx system, dumbbells, kettlebells, bodyweight, weight vest, sand bag. all good stuff

[wolfdragon]

This book will give you plenty of ideas for minimal equipment.
http://www.rosstraining.com/nevergymless.html

Edit--You can use a sandbag to do the same movements you do with a barbell. It just works balancing better with the sandbag.

[KoMoDo89]

ok you guys have to remember i don't really know much about this. is there a company that has plenty of branches throughout the US? my parents are going to be in san antonio and NY. now if that store has a website i can look there and see what you guys are talking about more thoroughly.

thanks

[buffbrown21]

are we talking about these -
ironwoodyfitness.com/fitness-bands.php?

what are they for, do you lock one side to the ground and the other you just push ? they seem pretty expensive, and there are so many of them aswell..
buying a sandbag in the US and not in israel is pretty dumb, and i dont see how its too useful for me atm.

There are other bands out there, I just named those 2 because they are well known for having good quality ones. You could hook them to something (tree, pole, etc) or stand on them...just depends on the exercise really.

Also, I never said that your parents should buy you a sandbag in America. Why do you think it isnt useful? Thats a bit short sighted on your part. You can do pretty much any barbell move with a sandbag (squats, overhead presses, rows, deadlifts, high pulls, lunges, curls, etc etc etc) and because it shifts around a bit, your stabilizers get a heck of a workout as well.

See here how simple (and cheap) it is to make one
http://www.rosstraining.com/sandbagconstructionkit.pdf

Just a few (yes, there are plenty more) of the exercises that can be done with a sandbag
http://www.sld.cu/galerias/pdf/sitios/rehabilitacion-ejer/sandbag_exercises_.pdf

some videos as food for thought:
http://www.metacafe.com/watch/2670261/my_top_7_favorite_sandbag_exercises_that_you_shoul d_be_doing/

http://www.youtube.com/watch?v=c0ugIdx3IJg

There are soooo many more videos with sooo many more exercises and routines. Again, I think you are dismissing this piece without actually giving it any thought.

[KoMoDo89]

you're right in a way - the problem is that i have some lower back problems, it hurts a lot when i lie down to go to sleep etc - i went to an orthopedist and he told me i need to strengthen my back muscles (more specifically, my lower back muscles) so im working on that aswell, and ive been told not to mess around with weights for the time being (do remember im also very slim, im not planning on going for 10 kg sandbags any time soon).
but ill consider it as an option - in the metacafe clip it seems most of the exercises was leg-oriented, but the pdf showed some good upper body exercises which could be great.
regarding the belts, if i hook them up to a pole or something (which is somewhat impossible in my house) it doesn't seem to me like i can get good upper body exercises with it - so i am thinking of getting a sandbag.. can i just get a bag at an israeli store and then fill it with sand from the beach ? ill start up with a small bag and once i finish maturing and start getting my metabolism a bit down, get some weight on me ill work with larger sandbags.. am i right?

i think the main thing is i need somewhat of a tutor here :)

[buffbrown21]

you're right in a way - the problem is that i have some lower back problems, it hurts a lot when i lie down to go to sleep etc - i went to an orthopedist and he told me i need to strengthen my back muscles (more specifically, my lower back muscles) so im working on that aswell, and ive been told not to mess around with weights for the time being (do remember im also very slim, im not planning on going for 10 kg sandbags any time soon).
but ill consider it as an option - in the metacafe clip it seems most of the exercises was leg-oriented, but the pdf showed some good upper body exercises which could be great.
regarding the belts, if i hook them up to a pole or something (which is somewhat impossible in my house) it doesn't seem to me like i can get good upper body exercises with it - so i am thinking of getting a sandbag.. can i just get a bag at an israeli store and then fill it with sand from the beach ? ill start up with a small bag and once i finish maturing and start getting my metabolism a bit down, get some weight on me ill work with larger sandbags.. am i right?

i think the main thing is i need somewhat of a tutor here :)

Alright, let me start by saying this.

You said you wont be lifting a 10kg sandbag anytime soon....that is 22lbs. Please tell me that was a typo and you meant 100kg. Because if it wasnt a typo, you are either selling yourself very short or should be laid up in a hospital for some serious condition.
Last year I worked with an average girl who was 18 years old and she could do sandbag shouldering with a 75 lb bag without any issues.
If you truly are as weak as you are indicating at the moment, then maybe simple bodyweight work really is the best thing for you.

The videos and all that I linked are just a SMALL SAMPLE of exercises that can be done with the sandbag. You can google and youttube search "sandbag exercise" or "sandbag workout" and watch videos ALL DAY that offer options.
Yes, a lot of those moves shown work the legs and some were full body/compound moves. You need those to grow....as I said before, DO NOT neglect your legs.

You dont need to wait until your metabolism slows down to begin adding size...thats almost too funny. You simply need to lift (whatever you can) heavy and eat big. Trust me, there is a guy on this site named jfindon and he was skinny as a rail not long ago. Now he is one of the biggest and strongest guys here. Look up his profile and find the pictures and you will see.

Yes, there is a right and wrong way to use equipment/do the moves to prevent injury. Do some research on your own OR find a personal strength trainer near you and schedule some sessions if possible.

[Zensuji]

Rings and a 16-24kg kettlebell.

[kelt_22]

you're right in a way - the problem is that i have some lower back problems, it hurts a lot when i lie down to go to sleep etc - i went to an orthopedist and he told me i need to strengthen my back muscles (more specifically, my lower back muscles) so im working on that aswell, and ive been told not to mess around with weights for the time being (do remember im also very slim, im not planning on going for 10 kg sandbags any time soon).
but ill consider it as an option - in the metacafe clip it seems most of the exercises was leg-oriented, but the pdf showed some good upper body exercises which could be great.
regarding the belts, if i hook them up to a pole or something (which is somewhat impossible in my house) it doesn't seem to me like i can get good upper body exercises with it - so i am thinking of getting a sandbag.. can i just get a bag at an israeli store and then fill it with sand from the beach ? ill start up with a small bag and once i finish maturing and start getting my metabolism a bit down, get some weight on me ill work with larger sandbags.. am i right?

i think the main thing is i need somewhat of a tutor here :)

Yes you do need a tutor. :-)
The IDF is pretty Alpha so I would think you have some people around you that know what to do. Body weight and eating is where you need to start.

[KoMoDo89]

regarding that 10 kg thing - i am not too familiar with weights, and after thinking about it and seeing i would lift the sandbags with my entire body rather than just my arms - 10 kg is nothing.. i was thinking more about normal hand weights. but DO remember i weigh 55 kg, you don't expect me to lift my weight do you ?
and yes, waiting for my metabolism to slow down isn't ideal but thats the reality, i told you the food in my base sucks, im out in 4-6 months then ill start eating by some sort of diet and have a daily routine. as i said atm im doing around an hour for every 2 days worth of push ups/pull ups and the likes, im fit but not big - i dont want to be a bodybuilder but just a little wider

edit: one more thing, i was thinking of telling my parents to shop locally, so i checked dicks sporting goods and sports authority and i could only find kettlebells - as i mentioned im not going to lift hand weights atm but im more and more looking to just get a sandbag for the meantime - and again i ask, can i just get some random bag and fill it with beach sand ? i can't seem to find specific "sandbags" on those two sites

[deadlift201]

i can't seem to find specific "sandbags" on those two sites

Please do not take this the wrong way but I am struggling to imagine a base without sandbags?

[KoMoDo89]

why would i take it the wrong way? its not a front base, not that all the front bases have them.. no sandbags, and im not gonna use the huge ones used for cover :|

[HardKore79]

I would advise you to stick to bodyweight exercises for now until you get the proper knowledge to lift weights. It seems like you're totally clueless and need to do alot of reading on this subject. Asking a question on a forum won't help you that much. You need to pick up a few good books and go to town. Rosstraining just like has been posted would be a good start for you. And before picking up any weight consult a physician or a sports doc.

[KoMoDo89]

I would advise you to stick to bodyweight exercises for now until you get the proper knowledge to lift weights. It seems like you're totally clueless and need to do alot of reading on this subject. Asking a question on a forum won't help you that much. You need to pick up a few good books and go to town. Rosstraining just like has been posted would be a good start for you. And before picking up any weight consult a physician or a sports doc.

i didn't completely get you - don't bodyweight exercises include lifting weights ? (or in my case in the future, sandbags ?)
i already asked for workout gloves - now the question is if they sell bags alone and then is it possible to fill it with sand from the beach and work out with that ? are you not suggesting i workout with weights yet?

[HardKore79]

Bodyweight means just that, your bodyweight. It doesn't involve weights.

[buffbrown21]

i didn't completely get you - don't bodyweight exercises include lifting weights ? (or in my case in the future, sandbags ?)
i already asked for workout gloves - now the question is if they sell bags alone and then is it possible to fill it with sand from the beach and work out with that ? are you not suggesting i workout with weights yet?

No, bodyweight work is just that..your body is the weight. I said the same thing in my original post, please go back and read that again. This includes pushups, pullups, situps, crunches, squats, lunges and such using only your body and the floor (and a bar of some sort for the pullups). He is probably saying this for the same reason that I am-based on your posts, at the moment your strength is very low and you can gain some strength at your current level without using any tools (sandbags, bands, etc). You can always add weight to the bodyweight stuff with a weighted backpack.

There are a TON of variations of all the above exercises (and others) using only your bodyweight. Do a search on youtube and find enough to mix it up and challenge you for a while.


If you decide that you want to use a sandbag, you can get sand from the beach or just about anywhere. Be sure to follow the guide (pdf) that I gave IF you decide to build a sandbag. Dont try to just make one out of whatever you can find, or you will have a mess to clean up.

Also, why would you need workout gloves????????

Please read and pay attention to the advice that is given here.

[KoMoDo89]

alright - i suppose that's the ideal way, ill get a few more kg's on my body from working out without weights and eventually move on to sandbags.
regarding the gloves - it would be good for covering my hands for pullups - i get some scratches from not having any gloves on me, and i also do some routines in those opendoor gyms (usually for kids but they have parallel bars and pullup bars there so i would prefer gloves - besides, i found some for 10$ so why not ?

thanks for the help guys