How to maintain muscle/strength on vacation?

[Burditt]

well i asked the question in the title - how do you maintain muscle mass/strength on vacation, im away for 2 weeks, all i can bring is my resistance band, and 20 pound dumbells. any ideas? im kinda stumped! thanks in advance

[HeavyMetalLover]

Since you can bring your Dumbbell along, do Dumbbell exercises. Make sure that you watch your calories intake too.

Don't forget bodyweight exercises too.

[LameNorton]

Don't, just vacation

[EthanEte]

My best suggestion is to take the dumbbell + all these other things and use it.


For example:


Chest: Do tons of push ups, modify it so they are incline or decline,etc.
If you can find somebody to lie down on your hands, you can also chest press them while seated ( or just use dumbbells,etc.)

Back: Do a bunch of Pull Ups/Chin Ups on tree branches, or anything you can get ahold of.
If you brought that dumbbell with you, do Lying Overhead Extensions + One Arm Rows.

Biceps: Find heavy objects and Seated/Standing/Incline Bicep Curl + hammer curl them. Chin-Ups will also help.

Triceps: Close grip PUSH UPS. Or take a heavy object and do KICKBACKS with it + overhead tricep extension while seated.

Shoulders: Take heavy objects and Shoulder Press them, or do "Front Plate Raises" with the object...except it won't be a plate,it will be whatever you have. You can also LATERAL PRESS/ FRONT LATERAL RAISE objects and then bend over and do rear delt exercises with them.

Abs : You don't need anything, come on now. Sit down and crunch/Bicycle/Leg Raise/oblique twist..etc.

Legs: Have somebody go on your back and do Donkey Calf Raises.
For Quads and Hamstrings, hold some heavy objects in your hands and do Jump Squats/LUNGES/hold the objects near your shoulders and squat up and down with them.




You'll be fine. Especially if you bring like a 30-35lb dumbbell with you so you can use that instead of an "object" for everything.

[Therickz]

blah.

Bro you are overcompicating stuff.

If you were to maintain your muscle mass/strength on a vacation its better to just dont do sh*t like that.

while a vacation there might not be the usual supply of food, and doing all that stuff will just make it so that i require moar food to keep your mass/strength.

that being said, i doubt you would lose any noticable amount of mass/strength in 2 weeks. just enjoy your vacation

[Burditt]

My best suggestion is to take the dumbbell + all these other things and use it.


For example:


Chest: Do tons of push ups, modify it so they are incline or decline,etc.
If you can find somebody to lie down on your hands, you can also chest press them while seated ( or just use dumbbells,etc.)

Back: Do a bunch of Pull Ups/Chin Ups on tree branches, or anything you can get ahold of.
If you brought that dumbbell with you, do Lying Overhead Extensions + One Arm Rows.

Biceps: Find heavy objects and Seated/Standing/Incline Bicep Curl + hammer curl them. Chin-Ups will also help.

Triceps: Close grip PUSH UPS. Or take a heavy object and do KICKBACKS with it + overhead tricep extension while seated.

Shoulders: Take heavy objects and Shoulder Press them, or do "Front Plate Raises" with the object...except it won't be a plate,it will be whatever you have. You can also LATERAL PRESS/ FRONT LATERAL RAISE objects and then bend over and do rear delt exercises with them.

Abs : You don't need anything, come on now. Sit down and crunch/Bicycle/Leg Raise/oblique twist..etc.

Legs: Have somebody go on your back and do Donkey Calf Raises.
For Quads and Hamstrings, hold some heavy objects in your hands and do Jump Squats/LUNGES/hold the objects near your shoulders and squat up and down with them.




You'll be fine. Especially if you bring like a 30-35lb dumbbell with you so you can use that instead of an "object" for everything.

thanks a ton Ethan! such great feedback man, i really do appreciate it.

[TheAndeanCondor]

2 Weeks isn't going to make a difference as long as you eat a decent amount of food.

[lajoo]

Just eat good,a good rest will actually make you feel a bit stronger.

[B116]

My best suggestion is to take the dumbbell + all these other things and use it.


For example:


Chest: Do tons of push ups, modify it so they are incline or decline,etc.
If you can find somebody to lie down on your hands, you can also chest press them while seated ( or just use dumbbells,etc.)

Back: Do a bunch of Pull Ups/Chin Ups on tree branches, or anything you can get ahold of.
If you brought that dumbbell with you, do Lying Overhead Extensions + One Arm Rows.

Biceps: Find heavy objects and Seated/Standing/Incline Bicep Curl + hammer curl them. Chin-Ups will also help.

Triceps: Close grip PUSH UPS. Or take a heavy object and do KICKBACKS with it + overhead tricep extension while seated.

Shoulders: Take heavy objects and Shoulder Press them, or do "Front Plate Raises" with the object...except it won't be a plate,it will be whatever you have. You can also LATERAL PRESS/ FRONT LATERAL RAISE objects and then bend over and do rear delt exercises with them.

Abs : You don't need anything, come on now. Sit down and crunch/Bicycle/Leg Raise/oblique twist..etc.

Legs: Have somebody go on your back and do Donkey Calf Raises.
For Quads and Hamstrings, hold some heavy objects in your hands and do Jump Squats/LUNGES/hold the objects near your shoulders and squat up and down with them.




You'll be fine. Especially if you bring like a 30-35lb dumbbell with you so you can use that instead of an "object" for everything.

You could also do some Dips for triceps

[datpbguy]

after 2 weeks youll come back and get your strength back really quickly... i was out of the gym for a month once and my strength was back in a few days... if your orried though... use the dumbells and the band... also pushups, pullups, situps, dips, whatever you can do and wherever you can find something to do it on

[dragonman6]

just relax and enjoy your vacation man. its actually good to take time off from working out and give your CNS a rest.

[llJPll]

If you've been lifting for a while, you could just take a break and do bodyweight exercises and light cardio. Your muscle will not disappear after a mere 2 weeks, and it's good to take a break and 'deload' once in a while, since your other body systems may not recover as fast as your muscular system. Your body will thank you, and you will definitely feel stronger and more motivated when you come back to lifting. Just remember to eat enough calories, since you want to maintain your muscle.

[joebrosef]

you are not gonna lose muscle mass in 2 weeks unless you eat at a really heavy deficit.

[MikeJechob]

My suggestion is:


Enjoy ur fcking vacation. Its not a fcking vacation if ur working out.

Holy fcking **** you kids take weight training too fcking seriously why not just go and binge for a fcking week who cares its a VACATION LIVE UR FCKING LIFE U TITTY FCUK.


on a more serious note, well that was pretty serious.

forget about lifting for a week or two. Damn.

[dragonman6]

My suggestion is:


Enjoy ur fcking vacation. Its not a fcking vacation if ur working out.

Holy fcking **** you kids take weight training too fcking seriously why not just go and binge for a fcking week who cares its a VACATION LIVE UR FCKING LIFE U TITTY FCUK.


on a more serious note, well that was pretty serious.

forget about lifting for a week or two. Damn.

repped