How can I build muscle without equipment?
Posted by Jeff on Jan 14, 2009 in Bike Equipment |
Dark knight asked:
I am 15 years old and I want to build some muscle without weights or anykind of equipment. Since weights effect the potential of the height you can grow into, i don’t want to use them.
I am 15 years old and I want to build some muscle without weights or anykind of equipment. Since weights effect the potential of the height you can grow into, i don’t want to use them.
I’ve already doing pushups, in reps of 15 and a total of 150-200
: these pushups include tricep and normal pushups
I also do 100 normal crunhes, 100 side crunches, 4 sets of 1 minute bicycle crunches, and 50 leg lifts and holding each for 3 seconds
I didn’t get the results I wanted so far, I want abs and arm musles
I can do exercises on Monday,Wednesday,Friday, Saturday, and Sunday
On each day the maximum I can do is 1 hour, or more if I don’t have a lot of homework and other things
So what exercises do you guys recommend to for me to do, that will help me achieve abs and strong arm muscles.
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Farm work. Just kidding. Do all the heavy work around the home for your parents. Take the chores as your own and do it consistently.
r>
Farm work. Just kidding. Do all the heavy work around the home for your parents. Take the chores as your own and do it consistently.
That’s a lot of crunches. And crunches/ ab work are not usually the best way to show your abs. You’re muscles are there waiting to be shown off, you just need to get rid of the layer of fat above them. Men need to be about 12% bodyfat I think is the number to see their six pack.
You can do a search for craig ballantyne. He has some great bodyweight workouts or mine is here-
r>
That’s a lot of crunches. And crunches/ ab work are not usually the best way to show your abs. You’re muscles are there waiting to be shown off, you just need to get rid of the layer of fat above them. Men need to be about 12% bodyfat I think is the number to see their six pack.
You can do a search for craig ballantyne. He has some great bodyweight workouts or mine is here-
Try some handstand (or decline) push ups, dips, pull ups, chin ups, step ups, lunges and one leg squat. Try about 2-3 sets of ten reps about twice a week. You also need to be consuming enough protein for muscle growth to occur. Lean meat, chicken, fish, eggs, nuts and low fat yoghurt are some good sources.
Good luck
r>
Try some handstand (or decline) push ups, dips, pull ups, chin ups, step ups, lunges and one leg squat. Try about 2-3 sets of ten reps about twice a week. You also need to be consuming enough protein for muscle growth to occur. Lean meat, chicken, fish, eggs, nuts and low fat yoghurt are some good sources.
Good luck
do all of these for 60 seconds for 1 set and 5 minute warm up stretch and 5 minute cool down stretch with a 30 second rest in between. and you should stay tone and muscular while helping to burn fat. They are separated into 3 days. then do some cardio in between those and make sure to get plenty of rest and eat plenty of protein and carbs. If you do all of this, then you will need to increase your caloric intake as well. hope this helps and if you have any questions about the workout then email me. p.s. to keep lean muscle this workout uses body weight and no more than 10 lb. weights for men and 5 lb weights for women. If you are a beginner then try 30 seconds and rest for 10-15 in between the workout.start with 30 seconds for beginner and rest for 10-15 seconds. The entire workout lasts 25-28 minutes when done at the full 60 second time. Mix in cardio as well with this program and on the days you are not strength training. Email me and I will give you more workout plans.
day 1
JUMP ROPE
STEP UP KICK BACKS
SUPERMAN
SUMO SQUATS W/ TRICEPS EXTENSION
SWING KICK
BRIDGING
SIDE LUNGE WITH OVERHEAD SHOULDER PRESS
BOAT POSE
BURPY
BUTT KICK
DEADLIFT
Day 2
STANDING STILL LUNGES W/ ANTERIOR SHOULDER RAISES
STEPUP AND DOWNS
MOUNTAIN CLIMBERS
BICEPS CURL W/ OVERHEAD SHOULDER PRESS
WARRIOR POSE W/ TRICEP PRESS
STABILITY BALL CRUNCH
WALKING PUSH-UPS
PLANK ROW
SHRUGS
Day 3
CRAB WALK
LEG LIFTS WITH MEDICINE BALL
JUMPIMG JACKS
TRICEP DIPS
PUSH-UPS
ONE LEG PELVIC THRUSTS
STANDING STILL LUNGES W/ LATERAL SHOULDER RAISE
BICYCLE CRUNCH
You cannot just do situps to help get rid of love handles or make your stomach flat, and you cannot get thinner thighs by just doing workouts for your thighs. If you were to look at a muscle anatomy picture, you will find that what we call love handles are simply our gluteus medius which goes up and connects to the external obliques and goes down to and forms the gluteus maximus which is connected to your lats. Doing the following will help with the entire area to tighten and tone up your muscles and help burn the fat around them. Hope all of this helps do lunges, stepup kickbacks, walking downhill, running, leg raises without weight or very light weight, yoga, push ups, lat pull downs, pull ups rowing, and deadlifts. All of this combined with a proper diet full of lean protein and carbs, and you should be in business. If you need anymore help email me. Do 3-4 sets and 15-20 reps of light –no weights at all.
Stomach
Bicycle
Reverse sit-up
Seated knee lift
Pelvic Tilt
Low Back
Stiff legged dead lift
Rear leg raise
Swan
Superman
Stomach and Low Back
Lower body toner/ stability ball
Side plank
Plank
Knee in, leg push back
Legs
Pile squat
Step up and downs
Standing still lunges
Inner leg raises
Outer leg raises
r>
do all of these for 60 seconds for 1 set and 5 minute warm up stretch and 5 minute cool down stretch with a 30 second rest in between. and you should stay tone and muscular while helping to burn fat. They are separated into 3 days. then do some cardio in between those and make sure to get plenty of rest and eat plenty of protein and carbs. If you do all of this, then you will need to increase your caloric intake as well. hope this helps and if you have any questions about the workout then email me. p.s. to keep lean muscle this workout uses body weight and no more than 10 lb. weights for men and 5 lb weights for women. If you are a beginner then try 30 seconds and rest for 10-15 in between the workout.start with 30 seconds for beginner and rest for 10-15 seconds. The entire workout lasts 25-28 minutes when done at the full 60 second time. Mix in cardio as well with this program and on the days you are not strength training. Email me and I will give you more workout plans.
day 1
JUMP ROPE
STEP UP KICK BACKS
SUPERMAN
SUMO SQUATS W/ TRICEPS EXTENSION
SWING KICK
BRIDGING
SIDE LUNGE WITH OVERHEAD SHOULDER PRESS
BOAT POSE
BURPY
BUTT KICK
DEADLIFT
Day 2
STANDING STILL LUNGES W/ ANTERIOR SHOULDER RAISES
STEPUP AND DOWNS
MOUNTAIN CLIMBERS
BICEPS CURL W/ OVERHEAD SHOULDER PRESS
WARRIOR POSE W/ TRICEP PRESS
STABILITY BALL CRUNCH
WALKING PUSH-UPS
PLANK ROW
SHRUGS
Day 3
CRAB WALK
LEG LIFTS WITH MEDICINE BALL
JUMPIMG JACKS
TRICEP DIPS
PUSH-UPS
ONE LEG PELVIC THRUSTS
STANDING STILL LUNGES W/ LATERAL SHOULDER RAISE
BICYCLE CRUNCH
You cannot just do situps to help get rid of love handles or make your stomach flat, and you cannot get thinner thighs by just doing workouts for your thighs. If you were to look at a muscle anatomy picture, you will find that what we call love handles are simply our gluteus medius which goes up and connects to the external obliques and goes down to and forms the gluteus maximus which is connected to your lats. Doing the following will help with the entire area to tighten and tone up your muscles and help burn the fat around them. Hope all of this helps do lunges, stepup kickbacks, walking downhill, running, leg raises without weight or very light weight, yoga, push ups, lat pull downs, pull ups rowing, and deadlifts. All of this combined with a proper diet full of lean protein and carbs, and you should be in business. If you need anymore help email me. Do 3-4 sets and 15-20 reps of light –no weights at all.
Stomach
Bicycle
Reverse sit-up
Seated knee lift
Pelvic Tilt
Low Back
Stiff legged dead lift
Rear leg raise
Swan
Superman
Stomach and Low Back
Lower body toner/ stability ball
Side plank
Plank
Knee in, leg push back
Legs
Pile squat
Step up and downs
Standing still lunges
Inner leg raises
Outer leg raises