No Training Equipment, No Problem

[winthorpe]

Good thread for sure.

I was just wondering if there is a good bodyweight exercise that will work the inside of the pecs. Maybe it's just a matter of hand placement in a push-up, but I have no idea. Any suggestions would be nice. Thanks.

[AtownKing187]

Originally Posted by winthorpe

Good thread for sure.

I was just wondering if there is a good bodyweight exercise that will work the inside of the pecs. Maybe it's just a matter of hand placement in a push-up, but I have no idea. Any suggestions would be nice. Thanks.

I prefer going closer in (almost diamond) with my feet at a slight elevation.

[tonester]

Bodyweight training has it's physiological pluses but isolating body parts isn't one of them. Our bodies don't work like that. That being said, mixing up hand placement and raising the feet up a wall will at least assure a more all over workout.

[apace]

Best body weight exercise to work inner pecs is push ups with 2 clothes under your hand so they can slip , start with bought hands together when going down open your hands then up again and closing your hands maybe if you do a search you will surely find a video how to do it as for explaining i am a bit hopless

[MH3000]

thanks for the info

[Freeman4]

Originally Posted by pearnomore.com

I personally incorporate at least one session a week completely devoted to bodyweight. If you look around the gym at the mass monsters it would be a pleasant surprise to see that most lack a solid trunk and core strength.
I take one session out of my schedule to not even pick up a weight. Some exercises I recommend would be:

- Crunches
- Push Ups
- Heaves/ Chin Ups
- Dips
- Head Stands
- Hand Stands
- Bridges
- Swiss Ball

Good advice. How many reps do you usually do of each?

[tonester]

I just found this here in the Sport Training forum. For those who like the met/con disciplines.

http://forum.bodybuilding.com/showthread.php?t=6152131

Not 100% bodyweight, but one can glean good info from it. We could all use a little more conditioning in our lives

[tommyjell]

Push-ups are great, but explosive movements (plyometrics) had done the most to improve my overall strength. Box jump push-ups, med-ball burpees, med-ball alternating push-ups will really challenge you no matter what your fitness level is imo. Adding dips and pull-ups will give anyone a complete upper body workout.

[apace]

Ive been training with heavy weights for the last 12 years , i always used to say bodyweight exercises are a waste but i had to have a shoulder injury to start appreciating them and i tell you nowadays i dont change bodyweight exercises for nothing else , and you can easily do them in the comfort of your own home too.

[Reapz]

How come Marines and the such do push ups all day every day without rest and get great gains? Don't you need to take a day or two off to recover or do slow-twitch muscles repair at a much faster rate? Just wondering how that worked out.

[RipStone]

Originally Posted by Reapz

How come Marines and the such do push ups all day every day without rest and get great gains? Don't you need to take a day or two off to recover or do slow-twitch muscles repair at a much faster rate? Just wondering how that worked out.

You are assuming they make "great gains", but in reality I don't think this is the case.

[AtownKing187]

Originally Posted by Reapz

How come Marines and the such do push ups all day every day without rest and get great gains? Don't you need to take a day or two off to recover or do slow-twitch muscles repair at a much faster rate? Just wondering how that worked out.

Gains are very limited....it's more for endurance.

[Reapz]

OIC Thanks for the response. Another newbish question: Would someone doing a bodyweight only workout routine benifit from creatine or is that something only someone lifting heavy iron would benifit a lot from? I'm too broke to afford a home gym atm and live way too far out in the middle of nowhere to have a gym available so I either have to use bodyweight or make my own ghetto gym equipment to get a work out. I have a beer cooler full of broken bricks, tile, and water to curl, for example. lol Better then nothing, I guess.

[Kion]

Originally Posted by Reapz

OIC Thanks for the response. Another newbish question: Would someone doing a bodyweight only workout routine benifit from creatine or is that something only someone lifting heavy iron would benifit a lot from? I'm too broke to afford a home gym atm and live way too far out in the middle of nowhere to have a gym available so I either have to use bodyweight or make my own ghetto gym equipment to get a work out. I have a beer cooler full of broken bricks, tile, and water to curl, for example. lol Better then nothing, I guess.

I have a slight "ghetto" home gym that I have set up. Use sandbags and odd objects. I have 280lbs worth of sandbags made up and all of that cost me less then 25 bucks. You can do a lot of different things with sandbags. If you need ideas, look at my training log. I'll post some links that show's how to train with sandbags as well. That should give you some good places to start. You can check out my home gym in my link and it has some pictures of my equipment. My gym is a WIP right now, so it's a little rough but it does it's job. If you have questions, post them here, in one of my post, or PM me.

http://www.performancemenu.com/short...ty&shortyID=30
http://www.performt.com/manual.pdf
http://straighttothebar.com/2007/04/...rt_i.html#more
http://www.t-nation.com/readTopic.do?id=473323 except I use sandbags with these.

[tonester]

Great links...thanks.

Also good motivation to get into odd object training.

[misstransformer]

Originally Posted by jdmalm123

www.rosstraining.com

http://www.rosstraining.com/nevergymless.html

Ross is one of my favorites. I can't wait until I'm fit enough to perform some of his routines shown on youtube. I also came across a training routine designed by Navy Seals, but for anyone in enough shape to follow the program(beginners to advance). It utilizes a combination of bodyweight, fitness bands, and weight training. I'll check my favorites and post later when I find it. I'm sure that I saved it for future use. You really don't need a gym to get in shape. T

[tonester]

Just thought I'd throw this thread into the mix because of the usefull links it provides.
http://forum.bodybuilding.com/showthread.php?t=6484191

[Vineshway]

Well, if you think pushups aernt good enough, you may be correct if you are superman but considering the creativity you can apply in a pushup, I am sure there can be things which will aid muscle hypertrophy.

Try: Elevated one arm pushups with reversed palm positions *I am sure this will hurt the hands*

Go for balance drills and then attempt a handstand pushup. Do it close to a wall with hands on a mattress or something though.

The better part is that such complex movements not only increase strength but also put on considerable muscle and burn fat.

If you are looking for simply fatloss, I'd suggest trying Yoga Asanas in the morning.

Before saying bodyweight wont put on muscle, do 3 sets of 20 one leg squats.

As for Abdominal muscles, bridging + bicycle crunches + incline-decline crunches will work wonders.

However, it can be agreed results are seen faster with equipment naturally. Bodyweight is the harder way around.

[ant0064]

Good Stuff!

[IrishHawkeye7]

for the SEAL workout, would it be recommended to NOT run and swim back to back? i.e, is it better to say, run in the morning, then swim at night? or do both back to back, like swim, then get of the pool, and run?

[tonester]

Just came across this on Men's Health.

http://bellyoff.menshealth.com/SNC/V...c-892406ffe605

It's seems to be a well balanced programme for those looking to improve their body only performance ( and/or lose fat ).

[RipStone]

Originally Posted by tonester

Just came across this on Men's Health.

http://bellyoff.menshealth.com/SNC/V...c-892406ffe605

It's seems to be a well balanced programme for those looking to improve their body only performance ( and/or lose fat ).

Nice find there tonester!

[greyhawk]

Originally Posted by nicktronic

To whoever it was above that was wondering about dumbell-only workouts, this one is pretty good. Sorry if it has already been posted.

http://www.davedraper.com/dumbbell-home-training.html

Excuse me, but how is this one "pretty good"? It has you doing Squats and DLs AFTER doing iso curls and extensions.

[laceit2001]

These are great my husband and I are going to give them a try.

[DeanUK]

Hi all, I'm Dean form the Uk and I'm brand new to all this hehe.

I'm starting The Navy Seals Workout which was linked by the TS.

I'm 6'0" currently weigh 213lbs and would like to get to 185lbs!

I'll start on Monday the 28th Jan and comtinue my Martial Arts training as well as my soccer training. I'm also buying myself a barbell and dumbell set, 50kg for now.

I'm optimistic about getting into shape and hope I stay motivated!

Any tips would go down a storm!

Thanks y'all

D

[mile]

Originally Posted by DeanUK

Hi all, I'm Dean form the Uk and I'm brand new to all this hehe.

I'm starting The Navy Seals Workout which was linked by the TS.

I'm 6'0" currently weigh 213lbs and would like to get to 185lbs!

I'll start on Monday the 28th Jan and comtinue my Martial Arts training as well as my soccer training. I'm also buying myself a barbell and dumbell set, 50kg for now.

I'm optimistic about getting into shape and hope I stay motivated!

Any tips would go down a storm!

Thanks y'all

D

Its enough to do 100 (or more) push-ups every day!And few months later the results will be visible!!!

[tonester]

Eat well, recover well and you're good to go.

[AdamB2]

Fixed movment exercises are perfect for creating strenght, lean mass and hardness. As part of rugby training their vital and you can really feel the results. Alot may call men you use gym balls soft-but beleive me some of the stuff you can do on a ball is ten times harder than lifting weight!

[apace]

My shoulder is ruined from years of heavy lifting , so now i have to keep in shape with bodyweight exercises as the aim of body weight is training back to back to crank up the metabolism , with a good diet and a Hiit routine one can still get ripped or at least i hope so

[Goose15]

Hey guys ive always been into working out, but never reached the look i wanted. And now i dont have a gym to go to, so i have given up gettin huge for now, and have decided to just get as ripped as possible at the house, and i just wanted some advice on excersises and example workouts, to achieve my goal.