Body Weight Exercises

[SamethP]

hey guys, im looking to build myself up a tad using primarily body weight exercises, i.e push ups etc.

i do have (however), two dumbells with a combined weight of 20KG (yawn), a home gym thing that is at least 60% useless and some push up bars. on the gym there is seated bench, lat pull down, a pec deck that doesnt work, a tricep pull down that doesnt work, and a standing row (wtf), thus my need for something composed of mainly body weight exercises.
and i cannot afford a gym membership lol.

atm i am very lazy, which annoys me
can anyone help me create a routine (different things on alternating days) that i can use?

[Jenkinz]

Well i think you went overboard with your training routine to be honest man.
You have to (like sex) ease into it, then once you have the rhythm begin to take control and drive it home.

Nah but seriously man, test yourself, see what exercises you can do at medium reps that make you feel tired and time how long they take. Write down your results. Now every time you go to do that exercise, look to improve it and keep writing down your results. If you fail to improve, write down why and try to better yourself next time.

Also, keep up with the musashi and once you get into it more like i was doing, get some creatine. Drink loads of water and eat properly and every day i see you i will ask if you;ve done the exercises. That should keep you going. Coz if you dont... *waves fist*


Need any help.. just come round to my dads and he will give you a weights session hahaha

[SamethP]

hahaha cheers man, yea, 5 am every morning was a fucked up idea, especially with out school workload :\
but yea, im working on my diet and im starting to do the BWE before morning showers etc

[ken]

You can't get bulk without lifting in and the proper exercise.You can tone and strengthen but you can't add bulk.

[SamethP]

not working on bulk, working on definition

[ken]

Oct 18, 2009 22:32:17 GMT -5 SamethP said:

not working on bulk, working on definition

Then your still gonna want to lift just not heavy and lots of reps

[Calli]

I agree with Ken. Amateur bodybuilding is all about building a balanced and well rounded physique. To look your best you need to workout all parts of your body, and lifting is the best way to do this. Bodyweight exercises are fine, but if you are really serious about improving your body you should be lifting. If your dumbbells are adjustable weight, then 20kg should enable you to do a fair bit. If not I would highly recommend investing in some quality dumbbells and plates, they are incredibly versatile and are the bread and butter of any good bodybuilding program.

[ken]

Also a pwo whey shake

[Rusty]

Robo, didn't realize it was you man haha whats up? Fitnessblackbook.com. These guys are all about building toned, sexy male hollywood bodies. And primarily with body-weight excersize. The owner, Rusty (not me lol), seems to get that women aren't really after Mr Olympia's, just good proportioned, ripped men. Also, check out the bar-barians, HIIT and turbulence training, all three of those guys (I guess HIIT isn't a guy, check it out anyway though haha) are legends in the body-weight training fitness circles. Oh, and Pavel Tsatsouline. He's crazy, but he knows what hes' talking about and has some pretty revolutionary ideas about getting great muscle tone. And Brad Pilon, whose got some pretty good, practical ideas on diet. But start at FBB, it complies everything into more easy bite-sized chunks. Oh, and The Adonis effect. It's a little pricey and not full of content at all, so... download it haha. What it is about is what Rusty talks about, that an ideal set of proportions exists, but ti goes on to list out what they are. I don't think having your body at those specific numbers will give you the 'ability to lower other mens testosterone simply but walking into the room', but it's an excellent guideline that makes a lot of sense.

Good luck training spartan style man, tell us how it goes

[SamethP]

yea man, werent we talking about this a couple of weeks ago? hahaha
but yea, ill have another look at it because i kinda just skimmed it last time :\
dude, i need to talk to you, you had better not be off to Dubai within the next 7 weeks, if so, you have to stop on the coast for the weekend

[Jenkinz]

Show me today, the layout of your exercises and i will try to help you.

[samiam]

Honestly, getting toned is nowhere near as hard as most people make it out to be. Big thing is your diet, make sure you're eating really healthy, lots of protein and fruit. On top of that, working off calories is important, and probably the best way is HIIT, so I'd recommend you check that out. What my normal workout consists of is really pretty simple, and can be done almost anywhere. Pull-ups, chin-ups, and push-ups (or dips). Of course, these workouts get old fast, so you'll want to add in variety for each of these. For each exercise you can change your speed, form, and hand positioning to make it an entirely different exercise. Adding weight to your chin-ups and pull-ups makes sure you're still building muscle, and as you get better with different kinds of push-ups (for ideas try ) you can work on doing one-handed push-ups on an incline, and as you progress work your way down until you can do them on flat ground.

I know this seems like a really basic workout, but if you work different variations of these three exercises combined with HIIT you'll be working every muscle of your body together, which is much better than any isolation exercises.

And Rusty, that's freaky, we're looking at almost the exact same material. Your post seriously reads like my bookmarks section combined with one of my downloads folder

[Rusty]

Might actually call you on that offer . I'm flying off to Sydney with a few mates February next year for about 40 bucks, if I can get a flight that's around that price I'll be there

[pokemon]

try this for leg days:
it's called a leg matrix, by Dan John
24 Squats
24 Lunges (12 per leg)
24 Jump tucks (jump and then bring your knee's to your chest)
24 Burpees (look em up)

if you can do three rounds of these, I'll be impressed and you'll get more total body definition because of the fat loss.

As for upper body.
Hindu Pushups
Handstand Pushups
Regular Pushups
Pullups.

That's basically all you're gonna need.

I'd honestly get a gym membership though, jmo

[Ari Gold]

Simple workouts to get in shape and work on losing fat+gaining muscle:

Warm yourself up (running is the best, 1 mile is the perfect distance)
Stretch.
What Pokemon said for actual workout.
Stretch some more.
On cardio days, run 3 miles or more.

Working out with limited space/resources is easy.

All you need is:
-1 jump rope
-1 pair of running shoes
-1 pair of good weight DBs

Jump rope for like 20 minutes to get good cardio and get a good sweat. Do the basics (pullups, pushups, situps, burpees, etc etc) w/out weights. Then do squats, lunges, curls, DB shoulder press, etc etc with the DBs. Just find things you can use the DBs with.
Then run.