• Home Workout Routines
    33 replies, posted
Looking for a good routine to build muscle mass at home. Preferably no gym equipment required. Any good ones you guys have? I found this [quote] 10-12 Reps, 3 Sets Jumping Jacks Pull Ups Lunges Bicep Curls Reverse Crunches Push Up Reverse Lunges Close Push Ups Cruss Crunch Pike Shoulder Press [/quote] Is it good? And also, how often should one do these?
Honestly you should just get a gym card and use a real full body routine such as SS if you really want to get good results. Body weight exercises are quite shitty for building muscle mass because you cant progressively increase resistance.
What if I just get weights or something that can replace it, like a bucket of water/sand or whatever
you're going to need one hell of a bucket of water for deadlifting.
Well if it's not a bucket then let it be something else. But before getting to that part, I guess you guys are saying that just with my body weight I won't get too far, right? I mean, I'm pretty skinny now, I just want to build up to a reasonable point, not to get really bulky and shit
That won't happen overnight. You'd get much better results faster using compound movements using a barbell, bench and a rack. I used to train with body weight exercises and dumbbells, and moving to the gym was one of the best decisions i've made. For some reason I was afraid of gym and I though that people would laugh at the weights I lift or how I look. That was nonsense.
Yeah, I know it takes a while, but there's not many gyms around here. And I'd rather get a routine to do at home. I can get other stuff to substitute weights or probably even buy some myself at the store [editline]23rd May 2012[/editline] [QUOTE=Kabstrac;36059220]not to get really bulky and shit Not gonna happen unless you are fairly dedicated. When I think about when I started, I said this myself, but now that I've been doing it for a while, I want to get as big as I naturally can.[/QUOTE] Well I'll leave that for the future. My goals can change, but for now I just want to get some muscle, enough to at least not look like a skinny fuck
You can get pretty good results doing pushups. You can follow either [url=http://hundredpushups.com/test.html]this[/url] or [url=http://www.impulseadventure.com/weights/100push.html]this[/url]. Once you feel like you've plateud or are getting bored with it, change it up and do some elevated pushups, dips or wear a backpack with a bunch of books in it. This is pretty much what I did every other day for 6 months. ([url=http://facepunch.com/threads/1063679/31]For reference[/url]) I believe you'd still get faster results at a gym, and generally be able to put on more strength though.
Sounds pretty good. I guess I can combine that with some squats and crunches or something to get the rest of the body as well, what do you think? [editline]23rd May 2012[/editline] I see they also have a squat and a sit ups program. Would it be a suicidal thought to do all these at the same time?
yay convict conditioning [img]http://i.imgur.com/zw13Y.jpg[/img]
thats pretty intimidating
Why don't you go to the gym? No ones gonna rape you or laugh at you?
[QUOTE=Goberfish;36060731]yay convict conditioning [img]http://i.imgur.com/zw13Y.jpg[/img][/QUOTE] BTW is this better than the 100 pushups thing, 200 squats and 200 pullups? [editline]23rd May 2012[/editline] [QUOTE=Thaard;36065091]Why don't you go to the gym? No ones gonna rape you or laugh at you?[/QUOTE] Theres no gyms around and I'd have to ask for a ride from my parents every time, and they don't really have that much time. No I'm not a kid, I just don't have a driving license
Much better. Well, endurance sets of 30+ reps that those routines include are very inefficient in terms of building muscle. How far the nearest gym is?
I guess that by the time I hit the 30 reps I'd be using weights already. Nearest gyms should be a 10-20 minute but I guess I just want to do it at home
That's pretty far away, and theres a highway in the middle I'm trying to a get a good routine, not a way to go to the gym. Can we please get to that part?
Buy a rack, bench, barbell and a set of weights. You won't regret it.
I guess I can buy a couple of those. But for the time being, should I start the 100 push ups thing? or the convict conditioning?
Convict conditioning will be much better.
Even then it's very lackluster. You'll make noobgains for a while and that's pretty much it. Hypertrophy doesn't really happen once you're using a weight you can do more than 12-15 reps with, so push-ups are practically useless. You'll develop decent muscle endurance but you won't be putting on any mass. Seriously, invest in some real weights. Those videos you see of super jacked guys doing bodyweight exercises, they didn't get that way from just doing bodyweight exercises. They lift too.
[QUOTE=Shovelpass;36072313]Even then it's very lackluster. You'll make noobgains for a while and that's pretty much it. Hypertrophy doesn't really happen once you're using a weight you can do more than 12-15 reps with, so push-ups are practically useless. You'll develop decent muscle endurance but you won't be putting on any mass. Seriously, invest in some real weights. Those videos you see of super jacked guys doing bodyweight exercises, they didn't get that way from just doing bodyweight exercises. They lift too.[/QUOTE] It seems strange to think that crazy unilateral work like in convict conditioning won't build any muscular strength. That being said the double progression system it uses will make pure strength building a good bit slower than following a trusty weightlifting program.
You'll build strength on that program to a certain degree, but you'll hit serious plateaus in muscle mass gains very quickly. For example, as long as you can't do 12 handstand push-ups, then doing handstand push-ups will increase your muscle mass. However, once you can do more than 12 relatively easily, the gains end there, no more hypertrophy will occur. So bodyweight exercises work to a degree, but they don't even come close to matching real weights when it comes down to hypertrophy and putting on mass. Not even anywhere in the same league, it's a night and day difference.
Well I can't do 12 handstand push ups so i guess it'll do for now. Also, I don't have any place to do pull ups. My door looks a bit too weak for this [editline]24th May 2012[/editline] [media]http://www.youtube.com/watch?v=wD7tWpPvnYA[/media] also, this guys only does squats, deadlifts and pullups. And that kind of sounds like the 5x5 you guys have been talking about, which is basically only a couple of exercises done in various sets. Now I question, are all those varieties of squats and push ups in the convict conditioning any better?
NO. Weight training is infinitely better than bodyweight training. Even doing a one-legged bodyweight squat doesn't come anywhere close to putting more than your bodyweight on a bar and squatting. Also, that guy does bench press and cleans as well (says it clearly). Those are two lifts and just can't replicate with bodyweight exercises. Push-ups barely work the chest (once you can do more than 12, you don't make any more gains, which is easy) and the more you raise your feet to make them harder, the more you engage the shoulders instead of chest. So by the time you get to handstand push-ups, you're not bench pressing your bodyweight, you're overhead pressing it. Cleans are a magnificent total-body exercise. You simply cannot emulate cleans in any way without weights. Cannot be done. Same with deadlifts, there just isn't anything that can come close to transforming your body like picking hundreds of pounds off the ground. Like I said, guys you see that are jacked and say they do bodyweight exercises also lift weights. Even then, look at their legs, they almost always have chickenlegs. Bodyweight exercises will never be better than good old fashioned lifting weights, they aren't better in any way, the only thing you'll improve is your ability to do them. Seriously, being able to do 100 push-ups won't do anything for you except make you able to do 100 push-ups. Some DYEL-mode kid who bench presses 1plate for 5 reps will still have a better looking chest than you.
No lol I understand that the weights really help, but I was asking about making simple exercises instead of making what's in the convict program, like, instead of doing 10 half push ups, 10 full push ups and 10 uneven push ups I'd get the same results doing 30 normal push ups.
I don't think you're supposed to be doing some of each. It's about progression. You do half push ups until you can knock out 10 full ones, then do those until you can do diamond ones, and so on. Eventually you end up doing only one-arm push ups.
Ah ok, I think I got it. Not really a routine then is it?
It is, just a shitty one. Convict conditioning is a troll, the guy who wrote it up probably didn't even do that stuff or whatever. I've known plenty of guys who have gone to prison and even when weights weren't available, they would deadlift/bench press/etc each other. People in prison also tend to have high testosterone levels so they can get all yoked up doing stuff like that. The average guy won't be able to even come close to that stereotypical ripped prisoner look doing the same things.
I'm not so sure about that... Prisoners, violent ones, tend to have higher T levels, but to say the average joe can't achieve same results using the same methods they do is a bit too far fetched. I mean, How much protein do they get in a day, sleep... the average joe has much more options and just because some might have higher than average normal test doesn't mean insane hypertrophy and strength.
Their diets are also a lot more solid. Sure, it's not the best tasting or highest quality food, but they do get all the proper nutrients/protein with not much extra in the form of sugars and whatnot.. The average joe has more options? Maybe, but the average prisoner has more time and fewer distractions. They don't get to sit on the couch and watch tv all day, snacking on bullshit empty calories. It produces a fairly optimal environment for getting yoked up out of your mind, one that's hard to replicate.
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