May 27 2013, 03:25 AM
QUOTE(anthony2211 @ May 26 2013, 02:09 AM)
Just wondering if you are lifting/working out to stay lean / in good shape or you do have some big muscles which needs maintenance?
If you just need to workout, then there are tons of body weight exercise you can do.
Chest/Shoulders/Triceps & Core compounds: Push-ups & the variety.
Here's one where you can work almost your entire body. Its called the bomber glide push up. And boy am I glad i found one where my favorite girl from bodyrock showing how it's done!
http://www.youtube.com/watch?v=66-v0AaANHk
To work other parts of yoru arms/chest/shoulders or what not, try putting your arms on wide positions to the narrowest positions, try putting your arms from the top of your head to right below your chest. You can also try isolation by doing a spiderman pushups. Add a leg crunch in there to spice it up. Try holding your pushup on a tensioned position (lower with arms bent) on your sides, shift bodyweight to your right arms, hold for 5s, then shift back to left, hold for 5s. Rinse and repeat.
For legs,
Squats, Jump squats (if you do it on interval, it should burn the syit out of them real quickly)
Or you can combine these 2 for a nice jello-leg effect:
Knee up run on spot (30s) + Jump Lunges (30s) Rest 30
Or isolate the lunges by raised lunges.
For calves,
rope skip, knee up run on spot, wide leg skips, etc and the variety.
Jumping jacks & the variety.
All these workouts above, require you to have a timer, strict rest intervals, rinse and repeats each combination of exercises continuously for at leat 3 sets and 5times through.
Maybe google some bodyweight exercises and HIIT combinations. My guess, and chances are; most lifters would dread these type of workouts cause it saps a hell lot of energy from you. This is also the principal used in P90X on their Plyometrics workout program. I've applied these workout on myself and some of the elite swimmers I train, not everyone lasted the entire 35minute session.
Thank you for your indepth response. My goal is to gain muscle and size, I've only been lifting for a year and I'm nowhere near my maintenance level. If you just need to workout, then there are tons of body weight exercise you can do.
Chest/Shoulders/Triceps & Core compounds: Push-ups & the variety.
Here's one where you can work almost your entire body. Its called the bomber glide push up. And boy am I glad i found one where my favorite girl from bodyrock showing how it's done!
http://www.youtube.com/watch?v=66-v0AaANHk
To work other parts of yoru arms/chest/shoulders or what not, try putting your arms on wide positions to the narrowest positions, try putting your arms from the top of your head to right below your chest. You can also try isolation by doing a spiderman pushups. Add a leg crunch in there to spice it up. Try holding your pushup on a tensioned position (lower with arms bent) on your sides, shift bodyweight to your right arms, hold for 5s, then shift back to left, hold for 5s. Rinse and repeat.
For legs,
Squats, Jump squats (if you do it on interval, it should burn the syit out of them real quickly)
Or you can combine these 2 for a nice jello-leg effect:
Knee up run on spot (30s) + Jump Lunges (30s) Rest 30
Or isolate the lunges by raised lunges.
For calves,
rope skip, knee up run on spot, wide leg skips, etc and the variety.
Jumping jacks & the variety.
All these workouts above, require you to have a timer, strict rest intervals, rinse and repeats each combination of exercises continuously for at leat 3 sets and 5times through.
Maybe google some bodyweight exercises and HIIT combinations. My guess, and chances are; most lifters would dread these type of workouts cause it saps a hell lot of energy from you. This is also the principal used in P90X on their Plyometrics workout program. I've applied these workout on myself and some of the elite swimmers I train, not everyone lasted the entire 35minute session.
I'm not quite sure what bodyweight exercises are for, some people say they're good for strength but not mass building but some vice versa.
Quote
So, while you are awaiting the right excuse NOT to hit the gym, start getting these body weight workout first. This is because I suspect at current condition (I mean this in the best intention), these workouts will help you get started. Maybe even with a raised level of metabolism and testosterones, you'd be more motivated to drive to the gym even if its slightly further away 
0.0279sec
1.27
6 queries
GZIP Disabled