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Thread: home workout

  1. #1
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    home workout

    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
    Last edited by geordie1986; 04-07-2012 at 09:01 AM.
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  2. #2
    Senior Member RichMcGuire's Avatar
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    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.
    First Bulk pics VS Starting pics, take a look!! http://www.wannabebigforums.com/show...=1#post1616109

    Progress pics of a cut using bodyweight only movements http://www.wannabebig.com/forums/sho...45#post2405745

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  3. #3
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    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.
    “The worst thing I can be is the same as everybody else."

  4. #4
    Senior Member RichMcGuire's Avatar
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    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.
    First Bulk pics VS Starting pics, take a look!! http://www.wannabebigforums.com/show...=1#post1616109

    Progress pics of a cut using bodyweight only movements http://www.wannabebig.com/forums/sho...45#post2405745

    Generally, if you read a piece of advice on the internet, assume it's wrong until proven otherwise. This applies especially to "conventional wisdom". -Belial

  5. #5
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    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.
    “The worst thing I can be is the same as everybody else."

  6. #6
    Strongman Tom Mutaffis's Avatar
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    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.
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  7. #7
    Senior Member ZAR-FIT's Avatar
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    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
    https://www.facebook.com/pages/Brett...46392658804230 --Actor, Bodybuilder, Certified Strength and Conditioning Specialist

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  8. #8
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    Yes. Here are additional exercises you might enjoy:

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

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

  9. #9
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    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
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  10. #10
    Strongman Tom Mutaffis's Avatar
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    Quote Originally Posted by geordie1986 View Post
    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.
    ASC 105 Kg Pro Strongman | My Website | Facebook Fan Page

    Weight: 220 lbs | Gym PR's -> Front Squat: 510 lbs / Overhead: 375 lbs / Deadlift: 700 lbs

    Supplements: www.AtLargeNutrition.com

  11. #11
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    Quote Originally Posted by Tom Mutaffis View Post
    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.
    “The worst thing I can be is the same as everybody else."

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