No Training Equipment, No Problem

[RipStone]

If you do not have access to a gym/weight equipment, this thread is for you.

I see this threads all the time, so I thought I would gather a few links that can help everyone in this situation. Not to mention, this should helpt cut down on the sheer number of threads asking the same thing!

Death By Bodyweight

The Milk Jug Routine

The Navy Seals Workout

EDIT: Thanks to the help of guest89, we have put together a new list comprosing of everyone's who has contributed a link to this thread.

www.rosstraining.com
http://www.rosstraining.com/nevergymless.html
http://www.fitnessanywhere.com/resou...xercisesdb.php
By jdmalm123 in post #2 & #112

www.crossfit.com
by Dave76 in post #5

www.beastskills.com
By TexAss in post #9

www.bodyweightculture.com
http://www.youtube.com/watch?v=HA5HzQQfOD8
By ImBIGGERThanU in post #10

www.stewsmith.com
by J_Mart2387 in post #16

http://www.elitefts.com/documents/body_barbell.htm
By tonester in post #22

www.stretchandpress.com
by once a week in post #24

http://www.trainforstrength.com/workouts.shtml
http://www.youtube.com/watch?v=bTV2p3Hj1L4
by tonester in post #27

http://www.fitnessanywhere.com/
ImBIGGERThanU in post #28

http://forum.bodybuilding.com/showthread.php?t=5537303
By Kion in post #34

http://www.combatfitness.co.uk/
By ZDub212 in post #37

http://www.davedraper.com/dumbbell-home-training.html
By nicktronic in post #55

www.turbulencetraining.com
By minexdy1013 in post #58

http://forum.bodybuilding.com/showthread.php?t=6152131
http://forum.bodybuilding.com/showthread.php?t=6484191
http://bellyoff.menshealth.com/SNC/V...c-892406ffe605
https://www.elasticsteel.net/Articles.asp?ID=165
http://www.youtube.com/watch?v=0wUNZ5nr0EI
http://www.t-nation.com/readTopic.do?id=468125
http://www.youtube.com/watch?v=oSpCs4m2n2g
By tonester in post #67, #77, #81, #94, #117, #129, & #160

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
By Kion in post #74

http://www.elitefts.com/documents/30days.htm
http://www.mikemahler.com/articles/potak2.html
By power44 in post #100 & #110

http://www.military.com/NewContent/0...121703,00.html
by tridentsing in post #143 (Basically info on Army Rangers)

http://www.youtube.com/watch?v=YvbLS...eature=related
by OscarGortez in post #156 (how to do/learn planche push-ups video)

http://www.fightingarts.com/ubbthrea...Pos t15833023
http://www.bodybuilding.com/fun/mahler19.htm
by troubleBound in post #163

www.p90x.com
by dreamtime214 in post #164

www.expertvillage.com
by Clawson47 in post #166 (videos with step by step instructions)

http://www.bodybuilding.com/fun/plyo_card_routine.htm
By smorgan1227 in post #173

http://www.craze4muscle.com/2008/05/...ng-to-gym.html
craze4muscle in post #177


Please feel free to post any other tips, links, etc in order to help out those without access to equipment.

Thanks.

[jdmalm123]

www.rosstraining.com

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

[Robbi]

When it comes to weightless workouts, never underestimate the push-up. With an assortment of variations the push-up is a must. the negative side is for the seasoned vets out there it may take a while to break a sweat with push-ups alone, so get creative and get motivated.

[mjw8204]

Originally Posted by jdmalm123

www.rosstraining.com

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

You beat me to it. That's the first thing I thought of when I saw the title of the thread. I've heard that book has a lot of creative stuff.

[Dave76]

www.crossfit.com

The CrossFit program requires weights but they do a lot of body weight exercises. Their website lists a bunch of exercises along with videos.

[BOLT.]

For the record, if bodybuilding is a true hobby, you will have to eventually either go to a gym or buy your own equipment. These ideas thrown out so far are good but remember you can only do so much without the basics.

[oldboxer]

I actually switched from weights (which I really do like) to a mostly bodyweight workout. I had taken a long hiatuis from weights, went to martial arts and lost quite a bit of mass.

I switched to a combination of bodyweight, heavy resistance bands, a heavy bag, and dumbells. So lots of pushups, dips, pullups, etc.

I do think my shoulders are getting bigger faster than they did with weights - I think maybe because of the way the bands force the shoulders to work hard at the lockout portion of the push at a point where it would have been easier if I were using weights.

My lats definitely have gotten wider, probably because I rely on chins and pullups alot - although I also do dumbell rows.

Getting a good leg workout is more challenging. I use lunges, jumping squats, and other plyometrics. My legs aren't getting very big, but they have a more athletic appearance as well as making easy for me to run fast. I feel "springier".

All in all, I like the workouts. It took some time to get used to it at first simply because I was so sceptical about really being able to give my muscles a workout.

One big advantage, is that because I'm working out at home, I can set up to double up exercises. So I do a chest exercise followed immediately by a back exercise, bicep followed by tricep, shoulders and calves, etc. This has shaved a good 20 mins to a half hour off my usual gym workout.

[SaxyT]

Excellent thread, thank you.

I think I can learn a whole lot of great tips from this.

[TexAss]

www.beastskills.com

Not really BW training but BW strength feats one can work towards.

[ImBIGGERThanU]

great thread...

check out rosstraining on youtube for some great vids...

also check out

www.bodyweightculture.com

This site is chalked full of free body weight exercises, variations, and info.

let them know Anomoly sentcha

there's plenty of videos plug in bodyweightculture in the youtube search.
http://www.youtube.com/watch?v=HA5HzQQfOD8

[RipStone]

I want to keep this thread stictly about training methods and resources for those who do not have access to training equipment. Hence, the reason why I deleted some of the posts.

[trueathlete]

You ever used perfect push-ups. I thought they were a joke but I just started using them and they actually work!!

[BOLT.]

Originally Posted by trueathlete

You ever used perfect push-ups. I thought they were a joke but I just started using them and they actually work!!

They're not a joke but once you get to a certain point of strength they can do little for hypertrophy.

[oldboxer]

Originally Posted by BOLT.

They're not a joke but once you get to a certain point of strength they can do little for hypertrophy.

You can graduate to one-arm pushups. You won't be laughing anymore.

[xcbrabbitxc]

Ive gained 30 lbs of muscle in 10 weeks of army basic training. I was a house and all we had were push ups... loooots of push ups

[J_Mart2387]

I've read of SEALs doing upwards of 200 pushups in two minutes. Imagine how many they could do without a time limit... Just think of what kinda weight they could put up on a bench.

Stew Smith is a former SEAL himself, and now helps prepare trainees for the hardest training in the world (literally).

www.stewsmith.com

[BOLT.]

Originally Posted by oldboxer

You can graduate to one-arm pushups. You won't be laughing anymore.

That's quite an advancement. Most people wont be able to do one-arm push-ups just by doing regular push-ups.

[ImBIGGERThanU]

Originally Posted by GoldTeam_DEVGRU

I've read of SEALs doing upwards of 200 pushups in two minutes. Imagine how many they could do without a time limit... Just think of what kinda weight they could put up on a bench.

Stew Smith is a former SEAL himself, and now helps prepare trainees for the hardest training in the world (literally).

www.stewsmith.com

NOt saying that one is better than the other however...

Push-ups and Bench while working some similar muscles actually are different in application.

Push-ups work not only the muscles in the upper body but also core muscles.

however once your strength reaches a certain point, pushups (without added weight) become an endurance exercise.

Thus just because you can do 200 push-ups doesn't (necessarily) mean that you can push heavy weight on the bench.

This is like saying that the champion 1 mile runner could smoke a 100 meter champion sprinter -

However if you take a look at champion training im sure that you would find that champion 1 mile runners actually incorporate sprints, as much at 100 meter champs incorporate 1 mile... it's important to have both.

just a thought.

[oldboxer]

That's true about the pushups. But there are some great enhancements to it. The one-armed pushup is one.

Using resistance bands with the pushups is another. You can get special pushup resistance band kits that make it pretty damn hard.

But I found that plyometric, hand-clapping pushups are great once a week as well. It's hard to outgrow those because no matter how strong you get, you always get to push as hard as possible. I actually have seen noticable muscle definition and acquired alot of strength from those.

Originally Posted by ImBIGGERThanU

NOt saying that one is better than the other however...

Push-ups and Bench while working some similar muscles actually are different in application.

Push-ups work not only the muscles in the upper body but also core muscles.

however once your strength reaches a certain point, pushups (without added weight) become an endurance exercise.

Thus just because you can do 200 push-ups doesn't (necessarily) mean that you can push heavy weight on the bench.

This is like saying that the champion 1 mile runner could smoke a 100 meter champion sprinter -

However if you take a look at champion training im sure that you would find that champion 1 mile runners actually incorporate sprints, as much at 100 meter champs incorporate 1 mile... it's important to have both.

just a thought.

[ImBIGGERThanU]

i have switched to push-ups only and their variations (claps... one armed... hindu - incline, decline claps behind the back, and many many others, let me know if you would like some footage..)

i've found these MUCH more challenging than sitting on a bench, and more fun too...

but i never like to do the same work out twice, so i'll mix in some bench here and there -

everything... in moderation.

[J_Mart2387]

Originally Posted by ImBIGGERThanU

NOt saying that one is better than the other however...

Push-ups and Bench while working some similar muscles actually are different in application.

Push-ups work not only the muscles in the upper body but also core muscles.

however once your strength reaches a certain point, pushups (without added weight) become an endurance exercise.

Thus just because you can do 200 push-ups doesn't (necessarily) mean that you can push heavy weight on the bench.

This is like saying that the champion 1 mile runner could smoke a 100 meter champion sprinter -

However if you take a look at champion training im sure that you would find that champion 1 mile runners actually incorporate sprints, as much at 100 meter champs incorporate 1 mile... it's important to have both.

just a thought.

A lot of very good info in that post. And you're 110% correct about how pushups eventually become an exercise of endurance rather than one of strength. I've heard of quite a few of those guys putting up 500+ on the bench tho. What was that you said about... all in moderation? lol.

[tonester]

Great idea this stickie.

Here's one I keep going back to in cycles:

http://www.elitefts.com/documents/body_barbell.htm

[ImBIGGERThanU]

Great info and great thread back to the bodyweight info.

[once a week]

Originally Posted by trueathlete

You ever used perfect push-ups. I thought they were a joke but I just started using them and they actually work!!

www.stretchandpress.com

[RipStone]

Just a reminder...

Originally Posted by RipStone

I want to keep this thread stictly about training methods and resources for those who do not have access to training equipment. Hence, the reason why I deleted some of the posts.

Keep the links/info coming everyone. Thanks for all your contributions.

[once a week]

Originally Posted by once a week

www.stretchandpress.com

All the exercises are in a vertical position which in turn keeps your heart rate up for quick weight lost. I've lost 32 pounds in 4 months @ 2 15min a day work outs with the doorway only no weights.

[tonester]

Here's another interesting bodyweight site.

http://www.trainforstrength.com/workouts.shtml

Oh, and these two exercises really impressed me the first time I tried them.

http://www.youtube.com/watch?v=bTV2p3Hj1L4 who'd a thunk it!

[ImBIGGERThanU]

speaking of navyseals..

http://www.fitnessanywhere.com/

[J_Mart2387]

Originally Posted by ImBIGGERThanU

speaking of navyseals..

http://www.fitnessanywhere.com/

SEALs ftw! You thinking of joining?

[djartek]

Sledge Hammer & Tire FTW
There are so many possibilities and its a fantastic total body workout if done right.