At Home Exercises
The Top Ten Weightless Workout Exercises At Home
- Exercise At Home
Maybe you HATE the gym. Or maybe your boss has equipped your car with a phone, fax, and voice mail, and expects you to spend more time on the road – and you CAN’T get to the gym. Or maybe you live in the boonies and the nearest health club is a 45-minute pain-in-the-butt drive away – one way.
For whatever reason, you have a new problem: how to keep your pump without weights. Your solution is right here. Bodyweight training CAN be effective. It CAN be a substitute for weights, if necessary. And bodyweight training can give you the burn without the iron.
Here are the ten best bodyweight training exercises that give you great workouts and great results – without the gym.
1. Supine Pull-Ups (works major muscles in back, shoulders, and biceps)
Use two chairs and a pole – a heavy broom handle works well. WARNING: make sure the chairs are stable and that the broom handle is strong enough to take your weight. You could be SEVERELY injured if the pole were to break or the chairs to slip.
Lie on your back underneath a low bar. Grab the bar with a wide overhand grip. Pull up. Lower and repeat for 6-8 reps.
2. Supine Biceps Pull-Ups (biceps, some back)
Use the same chairs-and-pole arrangement from #1. Sit underneath a low bar. Grab the bar with a reverse grip (palms facing you), hands about shoulder-width apart. Keeping your body upright, pull up until your chin just clears the bar. Focus on the tension in your biceps, trying to relax the rest of your body. 6-8 reps.
3. Push-Ups (chest, triceps, shoulders)
The key when targeting the chest with Push-Ups is the direction in which your elbows travel. As with bench presses, the elbows must move AWAY FROM THE BODY to target your chest, and be kept CLOSE TO THE BODY to target the triceps. Place each hand just outside your shoulders, slightly behind the line of your shoulders. Hands pointing straight ahead, upper body rigid as a board. 6-15 reps.
4. Tent Push-Ups (primarily upper chest)
Assume the position in #3, but walk your feet forward so your body is bent at the waist, and your hips are up high in the air. Bending at the elbows, lower yourself until your nose touches the floor. Push up. Repeat. 6-8 reps.
5. Push-Ups, Triceps Position (you guessed it – triceps, and some chest)
Begin with fingers facing forward in position from #3, hands slightly LESS than shoulder width apart. Lower your body to the floor keeping arms in against your body. Push up. 6-8 reps.
6. Triceps Dips With Chairs
With your hands behind your back, support yourself on your palms at the edge of a chair. Your hands should be touching; your elbows should angle outward. Dipping in this position relieves a lot of stress on the elbow and shoulder joints. Lower yourself, keeping your back close to the chair. Bend your elbows back and slightly to the sides. Keep your body angled slightly forward throughout the motion. Press yourself up until your arms are straight. 6-15 reps.
7. One-Legged Squats (front thighs, glutes, hamstrings)
Stand perpendicular to a wall, about arm’s length away from it. Extend your arm out to the side and place your palm against the wall at just under shoulder-height.
Angle the foot farthest from the wall at 45 degrees. Bend the other leg back.
Keeping your body upright, lower yourself until the non-weight-bearing knee is close to (but not touching) the ground. Support yourself by leaning against the wall. Press yourself back up to starting position. Repeat 6-8 reps.
8. One-Legged Hamstring Bridges
Lie on your back with one leg extended, heel on the ground. Hold the other leg up off the floor. Pushing through your heel, flex your hamstrings to lift your body. Lower and repeat for 8-10 reps. Repeat with other leg.
You can control the resistance and the degree to which the glutes contribute by changing the distance you place your heel relative to your butt.
9. Lunges
Begin the lunge by taking a large step forward, keeping your head up and torso erect. Lower your hips and allow your trailing knee to drop to a point just before it touches the floor – never let the knee touch the floor. To return to the start, push off with your forward leg and then step back when the knee is completely straight. Repeat with other leg, 10-15 reps each leg. Read more
Muscle Weight Gain
5 Powerful Muscle Weight Gain Tips
- Gain Weight And Muscle
Let’s face it; nobody wants to be skinny and weak. Deep down everybody desires the ripped, muscular physique of a UFC fighter or an NFL running back. That’s the kind of look that attracts the ladies and earns respect from the guys. But the question that perplexes many of you is “how do I get that look?” Well search no more because I am about to teach you how to gain weight and build muscle at break neck speeds and finally achieve the head turning physique you have always dreamed of.
Most skinny guys and wannabe mass monsters make numerous mistakes in their training programs and naming them all here would take an entire book. But the important thing is that you stop making those mistakes immediately and start following my top five tips on how to gain weight fast.
1. Train Heavy. You will never build any significant size with high reps and light weights. If you want to get huge you need to add weight to the bar and bring your reps down a bit.
2. Don’t Train For More Than 45 Minutes Per Session. Your testosterone output is dramatically increased during a weight training workout but this only lasts for 45 minutes. After that point its shot. What happens then is that your testosterone levels start to plummet and cortisol levels start to rise. Cortisol eats muscle and increases body fat storage. So hit it hard and get out quick.
3. Always Follow the Law of Progressive Overload. If you want to get huge you have to use progressive overload in your training. What this means is that you absolutely must improve upon your previous performance every time you enter the gym. You can do this by lifting heavier weights, doing more reps with the same weight, doing more sets, doing the same amount of work in less time or doing more work in the same amount of time. But whatever you do, DON’T do the exact same thing as the last time you were in the gym. You must give your body a reason to grow and repeating the exact same workout as last time does not force muscle growth.
4. Use Big, Compound Exercises. Exercises like squats, deadlifts, military presses and rows should be the staples of your mass building workout program. These are the exercises that build the most muscle and stimulate the greatest testosterone production. Most machines are a waste of time and do very little to help you pack on size. Stick with free weight movements like dumbbell presses and good mornings, and bodyweight exercises like chin ups and dips. Read more
