working out without a gym

[IcedEarth]

With light weights or no weights your gonna get really toned

Heavy weights will get you a lot of muscle in general.:thumbsup:

[MacWQ33]

If you want to get some kick-ass core muscles on your stomach, the muscles under the 6 pack, I do a really good excercise that has given me great results and a flat stomach. It seems all the 6-pack developement in the world doesn't do much for actually flattening it.
Anywhoo, just lay on your back and put your legs together. Hover them a couple inches above the ground, and lift them way up, then way down, never touching the ground. This will probably kill your muscles if it's your first time, so you might want to start out lifting one leg at a time. Believe me, the first time I did this I went gung-ho and the next morning I couldn't sit up from bed lol.

Hell yeah, leg lifts are killer. I remember doing them in football practice a few years back, and you know how that goes...they punish you, and if they see you give up...you're running or whatever. But, yeah...those are absolutely great for the pack.

We also used to do this: When hovering, open your legs to make a V shape, hold that for a while, then bring it back in. Painful but effective.

[mrdevious]

Go to a playground, and you can do various style of pull-ups.

Hahaha, man you are SO right! I've gone out with friends and just hung at the playground smoking joints and swinging on the monkey bars. The next morning I felt like I had the hardest workout ever!


You guys have some pretty good advice here, it's always good to learn a little more about muscle training. On the whole reps vs. weight issue, I found the most success by utilizing both. Basically I'd start with some really heavy weights that make me push myself, and just do the little bit of reps that I can. Then as I get stronger I just stick to the weight and keep increasing the reps, till now where I'm at the point where I don't feel that original weight is really heavy, but I still push it as hard through reps.

The most important thing really is the "shock your body" theory, which I read on a fitness site. If you want to really increase your strength and stamina, you have to push it beyond your comfort zone, beyond your presuppositions of what you can do. This doesn't mean working out too often or pushing it too hard when you're sore as hell. It means pushing it about 20% beyond your percieved limits and dealing with those first few days of soreness, then letting your body adapt to the 120% effort till it becomes a 100% effort.


BTW, does anybody have some suggestions about getting stronger bicepts, ass, and legs? Those seem to be the 3 muscles I get the least success with, especially my bicepts. I currently just do arm curls for my bicepts (with mild-modest results), and I tried pullups for a while but found it was too hard on my upper-sides since I already work them hard with the pushups. Unfortunately I can't really go for runs since my back and neck are all messed up, it just results in raging sciatica and a really sore back. I'd also like to get more muscle on the insides of my legs to even things out.

[Headin2KONA]

For legs..squats, lunges, and jump roping (I like to jump rope with one foot at a time and push off my toes, gets the calves good)....the thing with biceps is you really gotta pinch your muscle when you get to the top of your curl, and release slowly...power up...pinch.....release slowly..I know that's old news but seriously practice it...I normally do dumbbell curls...sit down on the chair with arm rest in front to do curls (forget name of it) and bring a heavy weight and a light weight..hold the top of your arm steady with one arm and curl up with the heavy weight..switch hands..repeat...then drop down to light weight right away..do as many as you can...switch arm..thats one set..and do 3-4 sets...and then like some underhand pullups with focus on pinching bicep at top...

as for ass I dunno, don't really work that shit haha..I imagine the leg workout and some core workouts would do it good though..

[mrdevious]

For legs..squats, lunges, and jump roping (I like to jump rope with one foot at a time and push off my toes, gets the calves good)....the thing with biceps is you really gotta pinch your muscle when you get to the top of your curl, and release slowly...power up...pinch.....release slowly..I know that's old news but seriously practice it...I normally do dumbbell curls...sit down on the chair with arm rest in front to do curls (forget name of it) and bring a heavy weight and a light weight..hold the top of your arm steady with one arm and curl up with the heavy weight..switch hands..repeat...then drop down to light weight right away..do as many as you can...switch arm..thats one set..and do 3-4 sets...and then like some underhand pullups with focus on pinching bicep at top...

as for ass I dunno, don't really work that shit haha..I imagine the leg workout and some core workouts would do it good though..

Damn dude, that wasn't actually old news to me, it was some prety usefull information! Thanks a lot for that. :jointsmile:

[MissKitten]

You can get a really good workout using resistance bands. They are really really portable, unlike weights.

[thcbongman]

Damn dude, that wasn't actually old news to me, it was some prety usefull information! Thanks a lot for that. :jointsmile:

Important thing for biceps is you'll get use to doing curls. So switch it up. I like KONA's advice, a it's a combination of max, speed, and endurance. Switch it up doing a hammer curl, which is turning the dumbbell 90 degrees, and doing it that way. You could also do curls on an incline. You can combine them. Do it fast. Do it slow. Do it half-way. Max it one day, do speed another. Make sure you switch it up to gain maximum muscle-building potential.

As for legs, 2 exercises is really all you need: Lunges and Squats. Do those, and I guarantee you'll be massive in no time. Deadlifts. Calf raises are excellent as well, for balance. Works out your ass as well.

[sordid]

If you want to get some kick-ass core muscles on your stomach, the muscles under the 6 pack, I do a really good excercise that has given me great results and a flat stomach. It seems all the 6-pack developement in the world doesn't do much for actually flattening it.

Peace:jointsmile:

I did that today with my ab workout, and my stomach is like jello...lol it works

[Staurm]

40oz is right, dumbells are the nuts.

I throw a couple of 12kilo dumbells around every day and do power yoga, that seems to be stave off too much muscle wastage in the absence of a daily physical routine most people call work.

Nothing seems to get rid of these two flabby bits at my sides though, does anyone know what I should do, should I work on building my lats up until I have a triangular back like Hercules, or is there a twisty exercise I can do for long enough without getting bored?

[napolitana869]

I really like weighted lunges for my legs.