Getting ripped without a gym membership
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stevencloser wrote: »jseams1234 wrote: »Hello forum. I notice many people on here think it's impossible to get into good shape without going to the gym and lifting multiple times a week. I plan to gain about 25 pounds over the next year and a half without going to the gym once.
I have a pullups bar, I will be doing a lot of modified body weight exercise. I'm at 145 pounds right now and 5'10. My body fat stays around the single digits naturally so this may be easier for someone like me compared to others. If you want to see my progress in the future feel free to contact me.
Has anybody had any success doing what I'm doing or similar?
Haters Gonna Hate.
I've done professional sport programs that are entirely based on Body-Weight calisthenics. No one "Needs" a gym, so long as you focus on what you're working on and using proper form. Single Leg Squats, Push Ups, Body Rows...all worthwhile exercises. Take a look at Professional Gymnasts for Inspiration.
I've been a fitness trainer for almost 20 years and recently I signed up for an Adult Gymnastics Class and it killed me every week! Who'd have thought bouncing on a trampoline would knock you out of breath but yeah...killer workout.
I read a study the other week highlighting Zero Difference in Strength gain between Bench Press and Push-Ups., if anything Pushups are more effective as you require more core stability throughout the range of motion.
But as I said at the start, there's a lot of hate on the threads for anyone who dares challenge the status quo!
I wish you the best of success in it!
Cheers!
That study was on low load (40% of 1RM) bench press vs. push-ups.... 40% of 1RM is a warm up set.
https://www.sciencedirect.com/science/article/pii/S1728869X17301028
Expected as much.
No wonder they had similar hypertrophic responses. That's such a biased and controlled study then.
How about the bench people train at 65-75% of their 1rm and the pushup stays the same. I guarantee the results would be quite different.
Right. Who the hell benches at 40% 1RM. That isnt even my warmup weight.
Worst part is they note that both groups increased their 1RM. from ~60Kg to ~65Kg. Which is pathetic, for a relatively unconditioned group going in.
Using an appropriate progressive BW program should have resulted in greater gains than that.
Using an appropriate progressive bar, dumbbell or kettlebell program would have produced even greater gains.1 -
stanmann571 wrote: »stevencloser wrote: »jseams1234 wrote: »Hello forum. I notice many people on here think it's impossible to get into good shape without going to the gym and lifting multiple times a week. I plan to gain about 25 pounds over the next year and a half without going to the gym once.
I have a pullups bar, I will be doing a lot of modified body weight exercise. I'm at 145 pounds right now and 5'10. My body fat stays around the single digits naturally so this may be easier for someone like me compared to others. If you want to see my progress in the future feel free to contact me.
Has anybody had any success doing what I'm doing or similar?
Haters Gonna Hate.
I've done professional sport programs that are entirely based on Body-Weight calisthenics. No one "Needs" a gym, so long as you focus on what you're working on and using proper form. Single Leg Squats, Push Ups, Body Rows...all worthwhile exercises. Take a look at Professional Gymnasts for Inspiration.
I've been a fitness trainer for almost 20 years and recently I signed up for an Adult Gymnastics Class and it killed me every week! Who'd have thought bouncing on a trampoline would knock you out of breath but yeah...killer workout.
I read a study the other week highlighting Zero Difference in Strength gain between Bench Press and Push-Ups., if anything Pushups are more effective as you require more core stability throughout the range of motion.
But as I said at the start, there's a lot of hate on the threads for anyone who dares challenge the status quo!
I wish you the best of success in it!
Cheers!
That study was on low load (40% of 1RM) bench press vs. push-ups.... 40% of 1RM is a warm up set.
https://www.sciencedirect.com/science/article/pii/S1728869X17301028
Expected as much.
No wonder they had similar hypertrophic responses. That's such a biased and controlled study then.
How about the bench people train at 65-75% of their 1rm and the pushup stays the same. I guarantee the results would be quite different.
Right. Who the hell benches at 40% 1RM. That isnt even my warmup weight.
Worst part is they note that both groups increased their 1RM. from ~60Kg to ~65Kg. Which is pathetic, for a relatively unconditioned group going in.
Using an appropriate progressive BW program should have resulted in greater gains than that.
Using an appropriate progressive bar, dumbbell or kettlebell program would have produced even greater gains.
I agree but at the same time I would wonder why people would want to get really big with bodyweight. I always kept my weight in the 140s when doing BW since the leverage multipliers were a killer.
That being said I know you are in the 220s or so, but I would die trying a lot of my old routines right now.0 -
Wheelhouse15 wrote: »stanmann571 wrote: »stevencloser wrote: »jseams1234 wrote: »Hello forum. I notice many people on here think it's impossible to get into good shape without going to the gym and lifting multiple times a week. I plan to gain about 25 pounds over the next year and a half without going to the gym once.
I have a pullups bar, I will be doing a lot of modified body weight exercise. I'm at 145 pounds right now and 5'10. My body fat stays around the single digits naturally so this may be easier for someone like me compared to others. If you want to see my progress in the future feel free to contact me.
Has anybody had any success doing what I'm doing or similar?
Haters Gonna Hate.
I've done professional sport programs that are entirely based on Body-Weight calisthenics. No one "Needs" a gym, so long as you focus on what you're working on and using proper form. Single Leg Squats, Push Ups, Body Rows...all worthwhile exercises. Take a look at Professional Gymnasts for Inspiration.
I've been a fitness trainer for almost 20 years and recently I signed up for an Adult Gymnastics Class and it killed me every week! Who'd have thought bouncing on a trampoline would knock you out of breath but yeah...killer workout.
I read a study the other week highlighting Zero Difference in Strength gain between Bench Press and Push-Ups., if anything Pushups are more effective as you require more core stability throughout the range of motion.
But as I said at the start, there's a lot of hate on the threads for anyone who dares challenge the status quo!
I wish you the best of success in it!
Cheers!
That study was on low load (40% of 1RM) bench press vs. push-ups.... 40% of 1RM is a warm up set.
https://www.sciencedirect.com/science/article/pii/S1728869X17301028
Expected as much.
No wonder they had similar hypertrophic responses. That's such a biased and controlled study then.
How about the bench people train at 65-75% of their 1rm and the pushup stays the same. I guarantee the results would be quite different.
Right. Who the hell benches at 40% 1RM. That isnt even my warmup weight.
Worst part is they note that both groups increased their 1RM. from ~60Kg to ~65Kg. Which is pathetic, for a relatively unconditioned group going in.
Using an appropriate progressive BW program should have resulted in greater gains than that.
Using an appropriate progressive bar, dumbbell or kettlebell program would have produced even greater gains.
I agree but at the same time I would wonder why people would want to get really big with bodyweight. I always kept my weight in the 140s when doing BW since the leverage multipliers were a killer.
That being said I know you are in the 220s or so, but I would die trying a lot of my old routines right now.
I'm actually 230 right now. 255-260 in the photo, and there's quite a few of my old routines I can't do right now because I'm coming off of a couple injuries. I couldn't do a single OAPU right now. at 255 I could do them for reps of 5. I was doing inverted and elevated PU for sets of 10. But yeah, 220 is the goal.1 -
stanmann571 wrote: »Wheelhouse15 wrote: »stanmann571 wrote: »stevencloser wrote: »jseams1234 wrote: »Hello forum. I notice many people on here think it's impossible to get into good shape without going to the gym and lifting multiple times a week. I plan to gain about 25 pounds over the next year and a half without going to the gym once.
I have a pullups bar, I will be doing a lot of modified body weight exercise. I'm at 145 pounds right now and 5'10. My body fat stays around the single digits naturally so this may be easier for someone like me compared to others. If you want to see my progress in the future feel free to contact me.
Has anybody had any success doing what I'm doing or similar?
Haters Gonna Hate.
I've done professional sport programs that are entirely based on Body-Weight calisthenics. No one "Needs" a gym, so long as you focus on what you're working on and using proper form. Single Leg Squats, Push Ups, Body Rows...all worthwhile exercises. Take a look at Professional Gymnasts for Inspiration.
I've been a fitness trainer for almost 20 years and recently I signed up for an Adult Gymnastics Class and it killed me every week! Who'd have thought bouncing on a trampoline would knock you out of breath but yeah...killer workout.
I read a study the other week highlighting Zero Difference in Strength gain between Bench Press and Push-Ups., if anything Pushups are more effective as you require more core stability throughout the range of motion.
But as I said at the start, there's a lot of hate on the threads for anyone who dares challenge the status quo!
I wish you the best of success in it!
Cheers!
That study was on low load (40% of 1RM) bench press vs. push-ups.... 40% of 1RM is a warm up set.
https://www.sciencedirect.com/science/article/pii/S1728869X17301028
Expected as much.
No wonder they had similar hypertrophic responses. That's such a biased and controlled study then.
How about the bench people train at 65-75% of their 1rm and the pushup stays the same. I guarantee the results would be quite different.
Right. Who the hell benches at 40% 1RM. That isnt even my warmup weight.
Worst part is they note that both groups increased their 1RM. from ~60Kg to ~65Kg. Which is pathetic, for a relatively unconditioned group going in.
Using an appropriate progressive BW program should have resulted in greater gains than that.
Using an appropriate progressive bar, dumbbell or kettlebell program would have produced even greater gains.
I agree but at the same time I would wonder why people would want to get really big with bodyweight. I always kept my weight in the 140s when doing BW since the leverage multipliers were a killer.
That being said I know you are in the 220s or so, but I would die trying a lot of my old routines right now.
I'm actually 230 right now. 255-260 in the photo, and there's quite a few of my old routines I can't do right now because I'm coming off of a couple injuries. I couldn't do a single OAPU right now. at 255 I could do them for reps of 5. I was doing inverted and elevated PU for sets of 10. But yeah, 220 is the goal.
I'm going to assume you are doing real one arms! I could never get a true one arm, the kind where you look like you are doing a normal pushup with just one, but I was able to get close. I could do about 20 of the wide stance ones but was still about 6" from feet together for 10-15 when I lost interest. I imagine your triceps must be huge.0 -
Wheelhouse15 wrote: »stanmann571 wrote: »Wheelhouse15 wrote: »stanmann571 wrote: »stevencloser wrote: »jseams1234 wrote: »Hello forum. I notice many people on here think it's impossible to get into good shape without going to the gym and lifting multiple times a week. I plan to gain about 25 pounds over the next year and a half without going to the gym once.
I have a pullups bar, I will be doing a lot of modified body weight exercise. I'm at 145 pounds right now and 5'10. My body fat stays around the single digits naturally so this may be easier for someone like me compared to others. If you want to see my progress in the future feel free to contact me.
Has anybody had any success doing what I'm doing or similar?
Haters Gonna Hate.
I've done professional sport programs that are entirely based on Body-Weight calisthenics. No one "Needs" a gym, so long as you focus on what you're working on and using proper form. Single Leg Squats, Push Ups, Body Rows...all worthwhile exercises. Take a look at Professional Gymnasts for Inspiration.
I've been a fitness trainer for almost 20 years and recently I signed up for an Adult Gymnastics Class and it killed me every week! Who'd have thought bouncing on a trampoline would knock you out of breath but yeah...killer workout.
I read a study the other week highlighting Zero Difference in Strength gain between Bench Press and Push-Ups., if anything Pushups are more effective as you require more core stability throughout the range of motion.
But as I said at the start, there's a lot of hate on the threads for anyone who dares challenge the status quo!
I wish you the best of success in it!
Cheers!
That study was on low load (40% of 1RM) bench press vs. push-ups.... 40% of 1RM is a warm up set.
https://www.sciencedirect.com/science/article/pii/S1728869X17301028
Expected as much.
No wonder they had similar hypertrophic responses. That's such a biased and controlled study then.
How about the bench people train at 65-75% of their 1rm and the pushup stays the same. I guarantee the results would be quite different.
Right. Who the hell benches at 40% 1RM. That isnt even my warmup weight.
Worst part is they note that both groups increased their 1RM. from ~60Kg to ~65Kg. Which is pathetic, for a relatively unconditioned group going in.
Using an appropriate progressive BW program should have resulted in greater gains than that.
Using an appropriate progressive bar, dumbbell or kettlebell program would have produced even greater gains.
I agree but at the same time I would wonder why people would want to get really big with bodyweight. I always kept my weight in the 140s when doing BW since the leverage multipliers were a killer.
That being said I know you are in the 220s or so, but I would die trying a lot of my old routines right now.
I'm actually 230 right now. 255-260 in the photo, and there's quite a few of my old routines I can't do right now because I'm coming off of a couple injuries. I couldn't do a single OAPU right now. at 255 I could do them for reps of 5. I was doing inverted and elevated PU for sets of 10. But yeah, 220 is the goal.
I'm going to assume you are doing real one arms! I could never get a true one arm, the kind where you look like you are doing a normal pushup with just one, but I was able to get close. I could do about 20 of the wide stance ones but was still about 6" from feet together for 10-15 when I lost interest. I imagine your triceps must be huge.
Semi-wide, not fully narrow(maybe 18 inches), but not the 36-40 inch versions you see in movies. Honestly, once you get there it's so much more about core than about arm strength. I was also doing narrow shoulder touches, rows, and knees to elbows with 35 lb kbells.
I've been recovering from an injury(popped pec-jumped in too fast after a break) for about a year, and the rumor of an injury for a year before that(shadow of a hairline tear on one of the tendons in my knee). The photos are about 3 years old now. And I'm just about far enough recovered to start back on my progressions, which means in 18 months or so I'll be taking pictures of 220 lb me doing those poses and maybe a planche pushup or two.1 -
stanmann571 wrote: »Wheelhouse15 wrote: »stanmann571 wrote: »Wheelhouse15 wrote: »stanmann571 wrote: »stevencloser wrote: »jseams1234 wrote: »Hello forum. I notice many people on here think it's impossible to get into good shape without going to the gym and lifting multiple times a week. I plan to gain about 25 pounds over the next year and a half without going to the gym once.
I have a pullups bar, I will be doing a lot of modified body weight exercise. I'm at 145 pounds right now and 5'10. My body fat stays around the single digits naturally so this may be easier for someone like me compared to others. If you want to see my progress in the future feel free to contact me.
Has anybody had any success doing what I'm doing or similar?
Haters Gonna Hate.
I've done professional sport programs that are entirely based on Body-Weight calisthenics. No one "Needs" a gym, so long as you focus on what you're working on and using proper form. Single Leg Squats, Push Ups, Body Rows...all worthwhile exercises. Take a look at Professional Gymnasts for Inspiration.
I've been a fitness trainer for almost 20 years and recently I signed up for an Adult Gymnastics Class and it killed me every week! Who'd have thought bouncing on a trampoline would knock you out of breath but yeah...killer workout.
I read a study the other week highlighting Zero Difference in Strength gain between Bench Press and Push-Ups., if anything Pushups are more effective as you require more core stability throughout the range of motion.
But as I said at the start, there's a lot of hate on the threads for anyone who dares challenge the status quo!
I wish you the best of success in it!
Cheers!
That study was on low load (40% of 1RM) bench press vs. push-ups.... 40% of 1RM is a warm up set.
https://www.sciencedirect.com/science/article/pii/S1728869X17301028
Expected as much.
No wonder they had similar hypertrophic responses. That's such a biased and controlled study then.
How about the bench people train at 65-75% of their 1rm and the pushup stays the same. I guarantee the results would be quite different.
Right. Who the hell benches at 40% 1RM. That isnt even my warmup weight.
Worst part is they note that both groups increased their 1RM. from ~60Kg to ~65Kg. Which is pathetic, for a relatively unconditioned group going in.
Using an appropriate progressive BW program should have resulted in greater gains than that.
Using an appropriate progressive bar, dumbbell or kettlebell program would have produced even greater gains.
I agree but at the same time I would wonder why people would want to get really big with bodyweight. I always kept my weight in the 140s when doing BW since the leverage multipliers were a killer.
That being said I know you are in the 220s or so, but I would die trying a lot of my old routines right now.
I'm actually 230 right now. 255-260 in the photo, and there's quite a few of my old routines I can't do right now because I'm coming off of a couple injuries. I couldn't do a single OAPU right now. at 255 I could do them for reps of 5. I was doing inverted and elevated PU for sets of 10. But yeah, 220 is the goal.
I'm going to assume you are doing real one arms! I could never get a true one arm, the kind where you look like you are doing a normal pushup with just one, but I was able to get close. I could do about 20 of the wide stance ones but was still about 6" from feet together for 10-15 when I lost interest. I imagine your triceps must be huge.
Semi-wide, not fully narrow(maybe 18 inches), but not the 36-40 inch versions you see in movies. Honestly, once you get there it's so much more about core than about arm strength. I was also doing narrow shoulder touches, rows, and knees to elbows with 35 lb kbells.
I've been recovering from an injury(popped pec-jumped in too fast after a break) for about a year, and the rumor of an injury for a year before that(shadow of a hairline tear on one of the tendons in my knee). The photos are about 3 years old now. And I'm just about far enough recovered to start back on my progressions, which means in 18 months or so I'll be taking pictures of 220 lb me doing those poses and maybe a planche pushup or two.
Yeah, core rotation is the real fight I found but being lighter really helped, plus I was doing 100 continuous pushups long before that from martial arts training and my core was really strong at that time. I can only do the wide stance ones now.
Good luck on the recovery, I know how bad those injuries can be but seems like you are well on your way to being back 100%.
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