Workouts at home

job seeker

Hi all,
So I want to gain muscle and I'm basically looking for a workout plan, however I'm not going to be going to the Gym as I'm planning to be moving around the country for work. So I want to train at home.

The main areas I want to gain muscle is mainly my arms, chest and stomach/abdomen.

Any advice is great
Thanks
JS

arkrow

Beachbody body beast

http://dysfunctionalparrot.com/health-and-fitness/bodybeast1/

The_Honeybadger

Will you be bringing weights around with you while you travel or do you plan on just doing bodyweight exercises?

job seeker

mickeyk wrote: »

Will you be bringing weights around with you while you travel or do you plan on just doing bodyweight exercises?

Body weight mainly, but I was considering buying a chin up bar..

job seeker

arkrow wrote: »

Beachbody body beast

http://dysfunctionalparrot.com/health-and-fitness/bodybeast1/

Do these programs work.. I was doubtful if I'm honest..

me_irl

The only site you need.

No equipment workouts.

Customizable (and printable) workouts.

http://darebee.com/

The_Honeybadger

job seeker wrote: »

Body weight mainly, but I was considering buying a chin up bar..

Chin up bar is a great idea. You can build a tonne of strength with sqauats, lunges, push ups and chin ups, also add in planks, glute bridges etc.

If you really want to pack on muscle and look bigger though you'll need access to some heavy adjustable weights and an adjustable bench. You'll only get so far with bodyweight exercises. They're still absolutely worth doing though.

arkrow

job seeker wrote: »

Do these programs work.. I was doubtful if I'm honest..

If you eat right yea...but very few do that part of it.

Beau

I like the Freeletics app. It's setup in a way that makes you push yourself, keep you accountable and consistent.

job seeker

me_irl wrote: »

The only site you need.

No equipment workouts.

Customizable (and printable) workouts.

http://darebee.com/

Thanks for that I'll look into it.

job seeker

mickeyk wrote: »

Chin up bar is a great idea. You can build a tonne of strength with sqauats, lunges, push ups and chin ups, also add in planks, glute bridges etc.

If you really want to pack on muscle and look bigger though you'll need access to some heavy adjustable weights and an adjustable bench. You'll only get so far with bodyweight exercises. They're still absolutely worth doing though.

Could I do bodyweight exercises and then when I can see more results, maybe then join the gym for the access to weights? Because I could pay by visit with the gym..

job seeker

arkrow wrote: »

If you eat right yea...but very few do that part of it.

Ah right, I seen insanity by shaun T would you consider it to be as good as the one you linked me to?

job seeker

Beau wrote: »

I like the Freeletics app. It's setup in a way that makes you push yourself, keep you accountable and consistent.

Cheers I'll have a look at it..

arkrow

job seeker wrote: »

Ah right, I seen insanity by shaun T would you consider it to be as good as the one you linked me to?

His max30 or T25 are better. But try this, just need chin up bar and 1 dumbbell.

http://dysfunctionalparrot.com/health-and-fitness/22-minute-hard-corps/

The_Honeybadger

job seeker wrote: »

Could I do bodyweight exercises and then when I can see more results, maybe then join the gym for the access to weights? Because I could pay by visit with the gym..

Of course. If you do bodyweight exercises 3-4 times a week with good intensity you will improve every aspect of your health, strength and fitness. Join a gym after a while or do a mix of both from the start.

You mentioned in your op you want to build your chest and arms. Don't neglect your legs and back. You need to hit the whole body every workout for the best results.

CIARAN_BOYLE

There's some cheap equipment you could buy if you want to bring some basic equipment around with you.

10kg Weighted vest is around €30 in Elverys

Or you could buy a set of weights

Something like this

https://m.argos.ie/static/Product/partNumber/1525144/c_1/1%7Ccategory_root%7CSports+and+leisure%7C14419152/c_2/3%7C15701400%7CWeights+and+strength+training%7C29022084/c_3/4%7Ccat_29022084%7CWeights+and+dumbbells%7C14419310.htm

And add on plates like this

https://m.argos.ie/static/Product/partNumber/1589238/c_1/1%7Ccategory_root%7CSports+and+leisure%7C14419152/c_2/3%7C15701400%7CWeights+and+strength+training%7C29022084/c_3/4%7Ccat_29022084%7CWeights+and+dumbbells%7C14419310.htm

bladespin

Argos has always been great for the home gymer.

Alf Veedersane

Those argos links have nothing on them but if you do look at Argos for weights, go for the ones with cast iron plates. The vinyl ones are a bit shyte and the cast iron ones will at least have a resale value

endacl

mickeyk wrote: »

Of course. If you do bodyweight exercises 3-4 times a week with good intensity you will improve every aspect of your health, strength and fitness. Join a gym after a while or do a mix of both from the start.

You mentioned in your op you want to build your chest and arms. Don't neglect your legs and back. You need to hit the whole body every workout for the best results.

Was about to post that.

Front for show. Back for go.

luketitz

Thinking along the same lines myself, just have yoga mat and chinup bar to date, lookin' to get the finger out some day soon!

shutup

me_irl wrote: »

The only site you need.

No equipment workouts.

Customizable (and printable) workouts.

http://darebee.com/

Thank you. Unbelievable website.
Started it today.

freemenfitness

Bodyweight exercise is something I work extensively with if you are working strength and want to pay for a program I would highly recommend the following. All include full body workouts as well as warm ups and mobility work etc.

Integral strenght by GMB
https://gmb.io/is/

Foundations by gymnastic bodies
https://www.gymnasticbodies.com/training/

If you want a program for free

The bodyweight program from reddit
https://www.reddit.com/r/bodyweightfitness/wiki/kb/recommended_routine

Or you can google overcoming gravity or building the gymnastic body which you might find a pdf of online.
Alternatively you can find a good PT do do you up a program although there are only really a handful I know of who have extensive knowledge in bodyweight programs.

RentDayBlues

shutup wrote: »

me_irl wrote: »

The only site you need.

No equipment workouts.

Customizable (and printable) workouts.

http://darebee.com/

Thank you. Unbelievable website.
Started it today.

I've been using darebee for just over 6 months, did their HIIT and Advanced HIIT, got great results from it. Currently doing the Cardio Trim and Abs program, military fit is next.

Mellor

mickeyk wrote: »

If you really want to pack on muscle and look bigger though you'll need access to some heavy adjustable weights and an adjustable bench. You'll only get so far with bodyweight exercises.

I'm not sure I agree with that.

If you keep going with BW moves you can get into all sorts of advanced stuff. Handstand press-ups, muscles ups, levers, planche, etc

I'd guess that the average gym goer can't do any of them, let alone for 12+ reps.

freemenfitness

Have to agree with what Mellor said above the big reason why most people fail to get bigger and stronger with BW work is that they usually dont move on to move advanced movements. Its like only working out with one weight, you can do it but it becomes much harder to progress if you dont add weight. For most BW stuff this is done by increasing leverage and or load eg planches, one arm pull ups etc.

shutup

RentDayBlues wrote: »

I've been using darebee for just over 6 months, did their HIIT and Advanced HIIT, got great results from it. Currently doing the Cardio Trim and Abs program, military fit is next.

I'm doing military fit. It's early days so I'm not sure what to do after. I might just do it again but do it better and add in more rounds.
The programs seem so easy to follow and seems really well balanced with strength, cardio and flexibility.
Darebee is worth a thread of its own.

me_irl

shutup wrote: »

Darebee is worth a thread of its own.

I'm not affiliated with Neila Rey or Darebee, but just thought it's a great all-in-one and super easy for a beginner to get motivated / customise a workout.

The Darebee Twitter also tweets "Daily Dares" and "Monthly Challenges".

https://twitter.com/darebees

The_Honeybadger

Mellor wrote: »

I'm not sure I agree with that.

If you keep going with BW moves you can get into all sorts of advanced stuff. Handstand press-ups, muscles ups, levers, planche, etc

I'd guess that the average gym goer can't do any of them, let alone for 12+ reps.

Fair enough. I would imagine that the level of effort required to get really big and strong that way vs using a barbell wouldn't really make sense for most people though.

Mellor

mickeyk wrote: »

Fair enough. I would imagine that the level of effort required to get really big and strong that way vs using a barbell wouldn't really make sense for most people though.

There might be a stage where linear nature of barbells is simpler than increasingly advanced BW moves.
I wasn't saying it completely the same, but rather it's a moot point as most people aren't getting to that stage.

Example pull-ups vrs lat pull down.
If you get to the point where you are banging out 10+ reps of strict chest to bar pull-ups (with 20kg weight vest added), then maybe you are running out of options. But most people are close to that. There's a big difference between the above and chin to bar from a half hang.

job seeker

Hi all. I've not been active on this lately due to college work, as it's my final year.

However, I've been thinking about this alot lately.

I'm considering getting on of Shawn T's programs and the adding my own exercises around that program. I.e. Do shawns programme in the morning and evening do exercises such as sit ups, push ups, planks, using the chin up bar as well.

The reason I'm considering doing this is because Shawn T's programs appear to be cardio which I believe is more for weight loss than anything else. Would I be right in thinking this?

Any advice at all is appreciated. Thanks very much all for the advice so far.

freemenfitness

@Mellor barbells linear progression can be easier to a point but most people are not that aware of the options available for BW exercises. With the pull-up example, you could go to l-sit pullups, varying grips, one arm, pullovers, weighted and various other options.

@Jobseeker diet is for weight loss cardio makes your heart strong and strength makes your heart and body strong. Yes, they will of course help with weight loss but diet plays the biggest role.

job seeker

freemenfitness wrote: »

@Jobseeker diet is for weight loss cardio makes your heart strong and strength makes your heart and body strong. Yes, they will of course help with weight loss but diet plays the biggest role.

Thanks
I should have said though, that I'm very thin as it is.

Beau

Stop considering and start doing anything advised already. It should take less than an hour from your day for the days that you do train.

job seeker

Beau wrote: »

Stop considering and start doing anything advised already. It should take less than an hour from your day for the days that you do train.

Ah ya, but I just want to make sure what I'll be doing is going to be beneficial. Anyway it'll be about May I'll be starting it as I'm busy with college until then.

Casey78

Hi. Sorry to hijack the thread but it saves me starting a new one.
I've just been gifted some gym equipment from someone emigrating.
They have given me about 100kgs of weights,a barbell,an ez curl bar, dumbbells,a bench for sit ups,bench press bench and a practically brand new stand alone preacher curl bench. I also already have a treadmill at home that I use regular enough and don't mind and actually enjoy using it.

I've no experience with weights and I'm not looking to bulk up to a massive size or anything but I would like to use them now that someone has given these to me.

I run a lot (Marathons,half's,10k etc) and don't want to give that up so basically I'm looking for some sort of program that I can incorporate the weights into my running but also gain a little strength/muscle/tone up a bit.

I'm 38 male and I'm 12stone7lbs if that helps.
I tried it out a bit last night and did some bench presses. Without actually knowing how much I could lift I put 45kg on and found it reasonable enough and did 3 sets of 10.

Anyway sorry for the long post and any advice would be greatly appreciated.

freemenfitness

@Op as Mellor said just start doing something even 30 minutes a day will make a big difference. If you have 30 minutes to watch a tv show in the evening you have enough time to do something. As was said do something if you're very thin then that's, even more, a reason to start eat well and exercise lots I used to be very thin the only way to fix that is with effort.

@Casey78 check out the stickies or a program like stronglifts 5x5 for something simple. If you don't want to add much size keep the intensity (weight) high and reps low. Strength work will benefit your running massively which is why many runners lift weights eg Usain Bolt.

Zillah

job seeker wrote: »

Ah ya, but I just want to make sure what I'll be doing is going to be beneficial. Anyway it'll be about May I'll be starting it as I'm busy with college until then.

You'll never have a healthy lifestyle/body if you let "I'm busy" be an excuse to do nothing. You have to create a balance in your life. I sincerely doubt anyone actually doesn't have the time to work out, it's just an excuse. The busier and more stressed you are the more important it is to fit in some exercise, it's great for stress management.

Your health isn't something you fix in a certain period, like a building a house, it's like maintaining a garden, you've got to keep at it. You don't schedule it in for later.

cloudatlas

freemenfitness wrote: »

@Casey78 Strength work will benefit your running massively which is why many runners lift weights eg Usain Bolt.

Good for sprinters who want explosive drive power but I don't think long distance runners lift, do they?

freemenfitness

Most don't but I have seen that there is a reduction in injuries for those who do. Due to stronger joints less laxity in them etc. Although if you are looking to improve your endurance it can help with increasing the time to exhaustion. But of course, if your main aim is running then it will only make up a small part and would be better used for injury prevention all depends on your goals.

water-man

cloudatlas wrote: »

Good for sprinters who want explosive drive power but I don't think long distance runners lift, do they?

Long time ago, but once spotted Catherine McKiernan doing some medicine ball work. To this day I've never seen anyone throw a medicine ball as hard as her. And I think shes as far away from bulky as you can get.

WM

cloudatlas

water-man wrote: »

Long time ago, but once spotted Catherine McKiernan doing some medicine ball work. To this day I've never seen anyone throw a medicine ball as hard as her. And I think shes as far away from bulky as you can get.

WM

You are talking about HIT not a weighlifting regime that incorporates barbell lifts that sprinters would do as a part of their training, as far as I know some long distance runners do body weight and a bit of HIT training.

Zillah

Zillah wrote: »

You'll never have a healthy lifestyle/body if you let "I'm busy" be an excuse to do nothing. You have to create a balance in your life. I sincerely doubt anyone actually doesn't have the time to work out, it's just an excuse. The busier and more stressed you are the more important it is to fit in some exercise, it's great for stress management.

Your health isn't something you fix in a certain period, like a building a house, it's like maintaining a garden, you've got to keep at it. You don't schedule it in for later.

Yeah i work full time, just sat some insane exams, i think i got in my 3x week regardless. Less cardio than I'd have liked but possible