bagpiper
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Good Weight Lifting Exercises Without Gym Or Equip

Tue Jan 22, 2008 4:35 pm

So, I'm a decently fit teenager - I have good endurance and can outrun most people I meet in short sprints and medium length runs. Unfortunately you can run all you want but your arms aren't going to show off for you.

So, I was wondering what some decent exercises are that don't use any gym equipment. Weights are fine, but obviously nothing like bench pressing, etc. Or is the best thing just to do pushups all day long?  Wink

Any suggestions?
 
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airportugal310
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RE: Good Weight Lifting Exercises Without Gym Or Equip

Tue Jan 22, 2008 5:10 pm

Become a ramp worker...

got pretty jacked doing that for 4 years but now i have more back problems than most old people...
I sell airplanes and airplane accessories
 
fumanchewd
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RE: Good Weight Lifting Exercises Without Gym Or Equip

Tue Jan 22, 2008 5:37 pm

One of the best excercises for the entire upper body are pull ups. I alternate between a wide grip palms forward for the back and shoulders one day. The next day I switch to palms back with a narrow grip for biceps, tris, and back. With either excercise you are working out your entire upper body and abs, but the alternating focuses on specific muscle groups.

You technically do need a bar, but you can always bolt one up anywhere.

Of course push-ups rock too.



While incarcerated I also learned how to do alot of different excercises with a towel. (Get your mind out of the gutter)  

[Edited 2008-01-22 09:40:22]
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Confuscius
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RE: Good Weight Lifting Exercises Without Gym Or Equip

Tue Jan 22, 2008 6:28 pm

While incarcerated I also learned how to do alot of different excercises with a towel.

Who holds the towel?
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N1120A
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RE: Good Weight Lifting Exercises Without Gym Or Equip

Tue Jan 22, 2008 6:42 pm



Quoting Bagpiper (Thread starter):
Weights are fine

If your workout space is as limited as you say, I would get a good set of adjustable dumbbells that go from around 10-60 pounds.

Quoting Bagpiper (Thread starter):
Or is the best thing just to do pushups all day long?

Well, one of the fittest players in NFL history, Herschel Walker, did 1000 a day. They will get you somewhere.
Mangeons les French fries, mais surtout pratiquons avec fierte le French kiss
 
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falstaff
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RE: Good Weight Lifting Exercises Without Gym Or Equip

Tue Jan 22, 2008 6:45 pm

You could fill up buckets with water or sand and lift them. You could even put one on either end of a pipe and lift it like bar bells.

Lift a car battery with your arms extended. Put several rims & tires on a pipe and bench it.
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N1120A
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RE: Good Weight Lifting Exercises Without Gym Or Equip

Tue Jan 22, 2008 6:48 pm



Quoting Falstaff (Reply 5):

Lift a car battery with your arms extended.

That is one hell of a workout.
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falstaff
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RE: Good Weight Lifting Exercises Without Gym Or Equip

Tue Jan 22, 2008 6:50 pm



Quoting N1120A (Reply 6):
That is one hell of a workout.

It is. It is very difficult. I saw it once on one of those strong man competitions. The goal was to hold the battery at arm's length as long as possible. Those big guys had a hell of a time with it. I tried it and was really pitiful. I have batteries laying about at work so every now and then I'll life them for fun.
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N1120A
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RE: Good Weight Lifting Exercises Without Gym Or Equip

Tue Jan 22, 2008 7:06 pm



Quoting Falstaff (Reply 7):

How much do those suckers weigh anyway?
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falstaff
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RE: Good Weight Lifting Exercises Without Gym Or Equip

Tue Jan 22, 2008 7:22 pm



Quoting N1120A (Reply 8):
How much do those suckers weigh anyway?

Depends on the size of the battery. 10-30 pounds. Deep cycle batteries are the heaviest. If you are talking about heavy duty truck batteries they can really weigh a lot. I have never lifted one of those.
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pelican
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RE: Good Weight Lifting Exercises Without Gym Or E

Tue Jan 22, 2008 11:12 pm



Quoting Fumanchewd (Reply 2):
One of the best excercises for the entire upper body are pull ups. I alternate between a wide grip palms forward for the back and shoulders one day. The next day I switch to palms back with a narrow grip for biceps, tris, and back. With either excercise you are working out your entire upper body and abs, but the alternating focuses on specific muscle groups.

Pull ups are indeed one of the best exercises. You can get a pull up bar for little money. All you need is a solid door frame http://www.amazon.com/b?ie=UTF8&node=3408471

Quoting N1120A (Reply 4):
If your workout space is as limited as you say, I would get a good set of adjustable dumbbells that go from around 10-60 pounds.

A set of dumbbells, a barbell and different weights combined with a pull up bar is a good basic equipment. Just look on a site like this and you'll see how many different exercises you can do with just this equipment.

pelican
 
AF340
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RE: Good Weight Lifting Exercises Without Gym Or Equip

Tue Jan 22, 2008 11:32 pm



Quoting Bagpiper (Thread starter):
Any suggestions?

Dude, join a gym! Trust me. It's one of the best things you can do for yourself. Ever since I joined my gym, I play much better squash, the raw power is amazing!

Quoting Bagpiper (Thread starter):
that don't use any gym equipment.

You may not like the idea but once you join you'll be happy you did.




Liam spin 
 
KPWM
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RE: Good Weight Lifting Exercises Without Gym Or Equip

Wed Jan 23, 2008 12:38 am

I agree with Liam here. Joining a gym is a great way to work all the muscles. I don't think it's too expensive. Plus, it's easier to work specific muscle groups you want with a wide variety of weight lifting machines to choose from.

Good Luck!
94
 
AF340
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RE: Good Weight Lifting Exercises Without Gym Or Equip

Wed Jan 23, 2008 12:54 am

Quoting KPWM (Reply 12):
Good Luck!

or Happy Lifting!  



Liam  


EDIT:
P.S. That was really stupid

[Edited 2008-01-22 16:54:24]
 
KPWM
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RE: Good Weight Lifting Exercises Without Gym Or Equip

Wed Jan 23, 2008 1:04 am



Quoting AF340 (Reply 13):
or Happy Lifting!



Quoting AF340 (Reply 13):
P.S. That was really stupid

No it wasn't! I seriously was going to say that. But I thought better of it.
94
 
bagpiper
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RE: Good Weight Lifting Exercises Without Gym Or Equip

Wed Jan 23, 2008 3:49 am

nah, gym is out of the question.

Thanks for all the other suggestions  Smile

I'm getting to work on pull ups, push ups, and some wight lifting.
 
L-188
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RE: Good Weight Lifting Exercises Without Gym Or Equip

Wed Jan 23, 2008 3:55 am

Push ups, sit-ups, pull-ups.

None take a lot of equipment.
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AC777LR
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RE: Good Weight Lifting Exercises Without Gym Or Equip

Wed Jan 23, 2008 5:22 am

Well I work out at a gym, but if you are not able to go workout at a gym invest in some dumbbells from a decent sports store. Just get a pair of 20lbs ones. You can do a lot with that number.
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khelmDTW
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RE: Good Weight Lifting Exercises Without Gym Or E

Wed Jan 23, 2008 6:09 am

Work at McDonalds. I rotate stock, which requires moving all of the old stuff to the front and new stuff to the back (35 cases of fries at 36lbs each, 20 cases of regular meat at about 30lbs each, ect. in -15 degree Fahrenheit cold.) You'll get ripped pretty quickly, if you don't eat the food.  Wink
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MD-90
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RE: Good Weight Lifting Exercises Without Gym Or Equip

Wed Jan 23, 2008 6:59 am

Get a pair of 20 lb and a pair of 30 lb dumbbells.

Stretch

Do something to warm up like jumping jacks

Do squats (probably just body weight at first), then using one of your dumbbells (cup your hands and hold it between them).

Do situps

Do pushups
Do bicep curls
Do overhead presses
Do bent over rows with your dumbbells or pull-ups if you have a pull-up bar.

Repeat and do a second circuit.

That's the workout I do when I don't go to the gym (but here at MSU we have an fantastic student gym, so that's where I usually work out). It's full body and doesn't take too long. Use the 20 or 30 lb dumbbells depending on what you can handle (initially you probably won't need the 30 pounders but later you will, especially for the bent over row).
 
bagpiper
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RE: Good Weight Lifting Exercises Without Gym Or Equip

Wed Jan 23, 2008 3:48 pm



Quoting MD-90 (Reply 19):



Quoting L-188 (Reply 16):



Quoting AC777LR (Reply 17):

Thanks for the suggestions  Smile
 
fumanchewd
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RE: Good Weight Lifting Exercises Without Gym Or Equip

Wed Jan 23, 2008 4:42 pm

Just realize that with the pullups you won't be able to do alot if you haven't done them for long period of times before.

Most likely you will do between 5-10 per set. Don't get frustrated.

After doing 4-10 sets for at least 4 days a week you will start doing over 10 reps. After getting into my regime I do 20-25 per set and had to start wearing a belt with weights attached. Don't worry about that though. I GUARANTEE that after only 2 months of doing alot of pullups and pushups people will notice the difference. I had a cobra back for awhile. Its still not bad but I've been really concentrating on the one arm yeast pulls as of late.  Wink (Again confuscious, get your mind out of the gutter)
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bagpiper
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RE: Good Weight Lifting Exercises Without Gym Or Equip

Wed Jan 23, 2008 6:47 pm



Quoting Fumanchewd (Reply 21):

yeah, I know it'll take a while to see results.... but I was expecting like 6 months.... so a couple of months is nice to hear, as long as I stay consistent.
 
voodoo
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RE: Good Weight Lifting Exercises Without Gym Or Equip

Thu Jan 24, 2008 12:09 pm



Quoting N1120A (Reply 4):
Quoting Bagpiper (Thread starter):
Or is the best thing just to do pushups all day long?

Well, one of the fittest players in NFL history, Herschel Walker, did 1000 a day. They will get you somewhere.

I can recall way back...when Muhammed Ali did his rope-a-dope thing in Africa.. when asked how many situps he did to prepare.. he said he didn't know how many... he just did them for 45 minutes at a time.
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AGC525
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RE: Good Weight Lifting Exercises Without Gym Or Equip

Thu Jan 24, 2008 12:14 pm

I know there's something called a "prison workout" where it involves sit ups, push ups, squats, etc. I heard people who travel a lot and spend a lot of time in hotel rooms do it. I even remember seeing Mike Rowe from Dirty Jobs briefly talk about it on The Discovery Channel. Try google....
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Stealthz
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RE: Good Weight Lifting Exercises Without Gym Or Equip

Thu Jan 24, 2008 12:18 pm

I have a freind who several years ago had a struggling business and money was tight.
At the same time his wife wanted to lose a bit of weight but gym memberships were a distant fantasy.
Second jobs were a higher priority than exercise routines. His wife took a job working nights doing night fill in a supermarket, she was assigned to the laundry detergent aisle.
A few hours a night, several times a week doing squats with several kilos in each hand, didn't take her long to trim down.

Moving on a few years and business is good, 2nd job not as essential, did she quit?
Hell no, great exercise routine and being paid far more an hour than she would SPEND at the gym.

Cheers
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fumanchewd
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RE: Good Weight Lifting Exercises Without Gym Or Equip

Thu Jan 24, 2008 3:40 pm



Quoting AGC525 (Reply 24):
I know there's something called a "prison workout" where it involves sit ups, push ups, squats, etc. I heard people who travel a lot and spend a lot of time in hotel rooms do it. I even remember seeing Mike Rowe from Dirty Jobs briefly talk about it on The Discovery Channel. Try google....

Yeah. And most prisons don't allow weight rooms anymore. That's partly the towel workout I was talking about. I would do 200 dips/ 200 pullups/200 pushups 5 days a week. Depending on the day I would use a towel on one of the corner bars of my bunk. If I was doing biceps/arms I would grab the far corners of the towel with the middle of it being wrapped around the bunk bar. I would put me feet very far forward so that I was actually leaning back at quite an angle. I would change grip on the other days so that it would work out my lats and back.

People are very creative in there. Everyone was given a large mesh laundry bag to do a weeks laundry. We ended up swiping a couple of those and filling 50-100???? plastic soda bottles with tap water and placing them in a couple of bags. Using a swiped plastic broom handle we would do alot of excercises. After only a month though the handle broke while doing benches with one of the bags on each side of it. After that we only used it for curls and shrugs.

The water bottles worked but it was cumbersome and we had to hide the bags from the guards. I prefer the ole pullups/dips/pushup combo.

I ride my bicycle too much nowadays and have lost alot of the bulk but I still do pullups and dips about 4 days a week on one of these....

In the time of chimpanzees, I was a monkey...
 
Confuscius
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RE: Good Weight Lifting Exercises Without Gym Or Equip

Thu Jan 24, 2008 6:44 pm



Quoting Fumanchewd (Reply 21):
get your mind out of the gutter

Wouldn't there be greater resistance if someone else is holding yours? The towel that is...  Smile
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ac888yow
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RE: Good Weight Lifting Exercises Without Gym Or Equip

Thu Jan 24, 2008 7:56 pm

As mentioned already, bodyweight exercises such as pushups, pullups, and dips are excellent and require little to no equipment/space.

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