home workout

[geordie1986]

Couldn't get to the gym today so just done a workout at home. Just curious as to whether it would be possible to build muscle on the following routine;

• Pistol squats
• Pull ups
• side laterals
• push ups
• inverted rows

3 sets on all done 3 times a week. Thoughts?

oh and I'm not starting a debate as to whether bodyweight exercises are superior to lifting weights I'm just asking as to whether it would be possible to build muscle with these exercises

[RichMcGuire]

Well, technically, you can build muscle by simply eating. So yes, that will work. But specifically, if you can increase the loading parameters...more set/reps, add weight, etc, then that will help to build muscle as well. But all of that doesnt matter if you are eating like a mouse.

[geordie1986]

thanks for your reply rich, yeah Im aware nutrition is the key factor but due to work at the minute its difficult to always get to a gym so was just seeing if this would be beneficial, cheers.

[RichMcGuire]

ok, because you mentioned doing it 3x a week so it sounded like you'd be doing it full time. Either way - it will help as long as you increase the loading parameters in some way.

[geordie1986]

yeah sorry probably should have clarified I'm working away in france the next month, so obviously could join a gym but for ease gonna try this routine, thanks for your help.

[Tom Mutaffis]

What type of equipment do you have access to?

You can still build muscle with limited equipment - but I would make sure that you have some sort of plan in place in terms of exercises, rep schemes, etc.

[ZAR-FIT]

If you dont have access to additional weight i would incorporate plyometrics to your routine... Jump Lunges. Clap Pushups.... etc... adds more intensity to your workout. Hits some different muscle fibers, and it keeps you powerful

[r2473]

Yes. Here are additional exercises you might enjoy:

http://www.beastskills.com/tutorials/

http://www.unique-bodyweight-exercises.com/

[geordie1986]

Ok great thanks for the help guys. Tom I have a pull up bar, some bands and 1 dumbell, obviously this is limited equipment but as I say will only be for a month or so. As for progression I was just planning on upping the resistance as the exercises get harder I suck at a few bodyweight exercises so should be plenty of room for improvement in a month. Your thoughts are much appreciated

[Tom Mutaffis]

Ok great thanks for the help guys. Tom I have a pull up bar, some bands and 1 dumbell, obviously this is limited equipment but as I say will only be for a month or so. As for progression I was just planning on upping the resistance as the exercises get harder I suck at a few bodyweight exercises so should be plenty of room for improvement in a month. Your thoughts are much appreciated

I would break down your training into Upper Body and Lower Body days.

For the Upper Body days you can perform a combination of the following:

- Push Ups and Push Up variations (close grip, clapping, weighted, one-arm, etc.)
- Pull Up's (can use band assistance for higher rep ranges)
- DB Side Raise
- Concentration Curl
- Overhead DB Extension
- DB Triceps Kickback

On the Lower Body day you could include the following:

- Sprints (or hill sprints)
- Jump Rope (with variations)
- Running Stairs
- Box Jumps
- Walking Lunges
- Jump Squats
- Calf Raises (on a step)
- Crunches

Based on the type of movements you could perform two Upper and two Lower workouts per week - which should help you to maintain a good amount of strength/muscle while likely improving body composition and conditioning.

[geordie1986]

I would break down your training into Upper Body and Lower Body days.

For the Upper Body days you can perform a combination of the following:

- Push Ups and Push Up variations (close grip, clapping, weighted, one-arm, etc.)
- Pull Up's (can use band assistance for higher rep ranges)
- DB Side Raise
- Concentration Curl
- Overhead DB Extension
- DB Triceps Kickback

On the Lower Body day you could include the following:

- Sprints (or hill sprints)
- Jump Rope (with variations)
- Running Stairs
- Box Jumps
- Walking Lunges
- Jump Squats
- Calf Raises (on a step)
- Crunches

Based on the type of movements you could perform two Upper and two Lower workouts per week - which should help you to maintain a good amount of strength/muscle while likely improving body composition and conditioning.

Tom this is a great help, thanks will break it down like that.