Thread: Results without going to the gym?

is this a serious question?

or are you trying to make my head explode?

it is possible to a certain extent if you are seriously untrained and can barely get 5 push ups. however a big part of training is progressive overloading, ie raising the load to above a certain minimum threshold to induce strength and hypertrophy gains. from the above statement you should see that the limitation of calisthenics is the fact that you cannot progressively overload with them.

Originally Posted by artylives76

Will I see results in muscle growth without going to a gym? If I do mild cardio and pushups/crunches/squats? My only fear is that if I don't go to a gym I wont get an even workout on all areas of my body. There are no gyms close by for me to go to.

You can go to a store and buy some weights son.

you can get a good workout with just a bar and weights, and a place to do pull-ups/dips heres a workout:
Push:
Chest Dips: 4 sets
Overhead Press: 4 sets
Weighted Push-ups: 3 sets(hopefully youll be tired and wont get many reps)
Tricep extensions: 3 sets
Pull:
BB Bent-over row: 4 sets
Pull-ups: 3 sets
Bootleg T-bar rows(only put weight on 1 side of the bar and put the other side into a corner, you can do them 1 or 2handed)
BB curls: 3 sets
Legs: I wouldnt do squats without a rack
Step-ups(onto a solid chair): 4 sets
Stifflegged Deadlifts: 4 sets
Barbell Hack squats: 3 sets
Good-Mornnings: 3 sets
abs: 3 sets
GL

Originally Posted by mike456

you can get a good workout with just a bar and weights, and a place to do pull-ups/dips heres a workout:
Push:
Chest Dips: 4 sets
Overhead Press: 4 sets
Weighted Push-ups: 3 sets(hopefully youll be tired and wont get many reps)
Tricep extensions: 3 sets
Pull:
BB Bent-over row: 4 sets
Pull-ups: 3 sets
Bootleg T-bar rows(only put weight on 1 side of the bar and put the other side into a corner, you can do them 1 or 2handed)
BB curls: 3 sets
Legs: I wouldnt do squats without a rack
Step-ups(onto a solid chair): 4 sets
Stifflegged Deadlifts: 4 sets
Barbell Hack squats: 3 sets
Good-Mornnings: 3 sets
abs: 3 sets
GL

again, were are the reps?

why push/pull/legs for a newbie when they can benfit from training with lots of frequency and they need to learn movements.


again, if you don't know what you are talking about....then stop talking.

those are just some exercises he can do, he can set it upp as he wants, HOW DO YOU KNOW HE IS A NEWBIE? He didn't state that.

Originally Posted by mike456

those are just some exercises he can do, he can set it upp as he wants, HOW DO YOU KNOW HE IS A NEWBIE? He didn't state that.

judging by the question that he asked i made a guess.


dude, like 3 months ago you were a newbie and arguing with me about body part training and calling me names. you are still a newbie.

Originally Posted by P-funk

judging by the question that he asked i made a guess.


dude, like 3 months ago you were a newbie and arguing with me about body part training and calling me names. you are still a newbie.

lol.

newb

ok here:
Upper
Pushups(if too easy do chest dips): 3x10-15
BB Bent-over rows 3x10-15
Overhead Press 3x10-15
Pull-ups 3x10-15
Tricep extensions 2x10-15

Lower
Step-ups 4x10-15
Stiff-legged deadlifts 4x10-15
DB lunges 3x10-15
Good mornings 3x10-15


Upper
Pull-ups 3x10-15
Overhead Press 3x10-15
Bent-over rows 3x10-15
Pushups(if too easy do chest dips): 3x10-15
BB curls 2x10-15

Lower
Stiff-legged deadlifts 4x10-15
Step-ups 4x10-15
Good mornings 3x10-15
DB lunges 3x10-15

Day 1-upper
day 2- lower
day 3-off
day 4- upper
day 5- lower
day 6- off
day 7- off

Originally Posted by mike456

ok here:
Upper
Pushups(if too easy do chest dips): 3x10-15
BB Bent-over rows 3x10-15
Overhead Press 3x10-15
Pull-ups 3x10-15
Tricep extensions 2x10-15

Lower
Step-ups 4x10-15
Stiff-legged deadlifts 4x10-15
DB lunges 3x10-15
Good mornings 3x10-15

Upper
Pull-ups 3x10-15
Overhead Press 3x10-15
Bent-over rows 3x10-15
Pushups(if too easy do chest dips): 3x10-15

Lower
Stiff-legged deadlifts 4x10-15
Step-ups 4x10-15
Good mornings 3x10-15
DB lunges 3x10-15

Day 1-upper
day 2- lower
day 3-off
day 4- upper
day 5- lower
day 6- off
day 7- off

better.

see, you are learning......you are on your way! you may be a guru someday if you play your cards right.

after a few weeks the rep ranges change.

the rep ranges change to 6-12 right, I think I read in stickies that 10-15 is good for newbs to gain tendon strength, and 6-12 reps is good for hypertrophy...

Originally Posted by mike456

the rep ranges change to 6-12 right, I think I read in stickies that 10-15 is good for newbs to gain tendon strength, and 6-12 reps is good for hypertrophy...

your doing better.

Originally Posted by P-funk

your doing better.

your making me blush

get a room, fags.

All this love makes me want to cry. See guys, Patrick isn't so tough.

Originally Posted by Tough Old Man

All this love makes me want to cry. See guys, Patrick isn't so tough.

I'm an a gentle soul.....really.

You can see some results with bodyweight exercises. I still say people don't give them the credit they deserve. It depends on how much muscle growth you want to see. I bet most people who can bench press their bodyweight couldn't do 10 divebomber pushups without resting. I bet most people who can back squat their bodyweight couldn't do a pistol if their life depended on it. There are a lot of good progressions for bodyweight exercises.

no joke, i know a german kid and his friend(also german), all he does is take creatine and just be active. and he is lean, and big. i gues its genetics.

Originally Posted by dontsurfonmytur

no joke, i know a german kid and his friend(also german), all he does is take creatine and just be active. and he is lean, and big. i gues its genetics.

Probably, but what kind of activities?

Originally Posted by CowPimp

You can see some results with bodyweight exercises. I still say people don't give them the credit they deserve. It depends on how much muscle growth you want to see. I bet most people who can bench press their bodyweight couldn't do 10 divebomber pushups without resting. I bet most people who can back squat their bodyweight couldn't do a pistol if their life depended on it. There are a lot of good progressions for bodyweight exercises.

So true! Learning how to balance and lift your own weight to me is just plain old common sense. If you are smart about your nutrition and set up a program that just uses bodyweight exercises you can get a decent body.
It is a good place to start; you can do a lot with your own weight.

Handstand pushup and one arm handstand holds, pull ups, chin ups, muscle ups (so many varieties, dips, pistols and divebomber pushups (as CowPimp pointed out) etc. etc. I bet most people on this site could not do 10 muscle ups, 10 free standing (without leaning against a wall) handstand pushups and 10 true pistols (with just their own weight).

I love lifting with free weights but bodyweight movements can help build you a better body too, especially when you are just starting out.

Originally Posted by Bakerboy

So true! Learning how to balance and lift your own weight to me is just plain old common sense. If you are smart about your nutrition and set up a program that just uses bodyweight exercises you can get a decent body.
It is a good place to start; you can do a lot with your own weight.

Handstand pushup and one arm handstand holds, pull ups, chin ups, muscle ups (so many varieties, dips, pistols and divebomber pushups (as CowPimp pointed out) etc. etc. I bet most people on this site could not do 10 muscle ups, 10 free standing (without leaning against a wall) handstand pushups and 10 true pistols (with just their own weight).

I love lifting with free weights but bodyweight movements can help build you a better body too, especially when you are just starting out.

Yeah, it could at least be done until the basics have been mastered to a decent degree.

Also, I can't even know if I could do 1 muscle up, heh. That shit is incredibly hard! It took me a while to get pistols too, and I still have a little trouble on my left leg, though I can do them no problem if I come up on my toes. Handstand pushups are crucial too; I have some kind of mental block against doing them.

Get the fuck out of here wit these kind of Questions!!!

Originally Posted by Tough Old Man

All this love makes me want to cry. See guys, Patrick isn't so tough.

After Pat's emotional struggle training with his favorite client for the last time in NYC, he's a changed man.

Originally Posted by Seanp156

After Pat's emotional struggle training with his favorite client for the last time in NYC, he's a changed man.

That client was me

Thanks for the input... and for the record, whoever said i was a newbie was correct . i have a small build, very scrawny. however, i used to be very, VERY fat up until my sophomore year in high school, and had more muscle bulk at the time also, but i started dieting and doing high intensity cardio 5 days a week. so, i I killed a lot of my muscle tissue since I didn't have a good diet with adequate protein... or even adequate nutrition for that matter.

but now I'm looking to change things, I was able to find some free weights in the basement. A barbell and dumbell with about 100lbs of combined weight. So this should be good for me for a while, considering a 10 year old could probably outlift me lol. i also have a 5lb tub of protein powder and a good multivitamin.

i will look over the exercises you guys suggested and try them out, i also like exercise routine suggested in the stickied thread.

anyway, thanks for being helpful to a newb like me, i appreciate it.

also: those exercises mentioned will target all crucial areas of my body?

Originally Posted by artylives76

Thanks for the input... and for the record, whoever said i was a newbie was correct . i have a small build, very scrawny. however, i used to be very, VERY fat up until my sophomore year in high school, and had more muscle bulk at the time also, but i started dieting and doing high intensity cardio 5 days a week. so, i I killed a lot of my muscle tissue since I didn't have a good diet with adequate protein... or even adequate nutrition for that matter.

but now I'm looking to change things, I was able to find some free weights in the basement. A barbell and dumbell with about 100lbs of combined weight. So this should be good for me for a while, considering a 10 year old could probably outlift me lol. i also have a 5lb tub of protein powder and a good multivitamin.

Definitely take a look at the stickies in the diet & nutrition section too. You will probably see some gains at first just by pumping up your food intake, but counting calories and getting down a diet plan will help a lot in the long run.

i will look over the exercises you guys suggested and try them out, i also like exercise routine suggested in the stickied thread.

anyway, thanks for being helpful to a newb like me, i appreciate it.

also: those exercises mentioned will target all crucial areas of my body?

Copy and paste the program you are referring to. There are various examples throughout the stickies. Most likely though, yes, you will see sufficient development throughout if you eat enough.