I want to build muscle without going to the gym

[Goochie]

Further to the "going to the gym is fashionable" thread, I thought I'd start another for those of us who would like to build muscle, but without having to go to the gym.

Firstly, is it reasonable to expect to be able to build upper body muscle (arms, chest, abs) without going to a gym or without a lot of large home gym equipment?

I was wondering what is possible with a set of dumb bells and non-equipment exercise alone?

Edited by Goochie on Friday 1st August 13:14

[ewenm]

Get into rock-climbing - full upper body workout, fun and social.

[john_p]

I think you could get a lot done with a bench and some dumbbells.

I have this book and it's very helpful in advising on routines, with or without dumbbells:

http://www.amazon.co.uk/Mens-Health-Home-Workout-B...

[Goochie]

The only thing that got me thinking of dumbells is that I found a set (up to 25kg per arm) in the loft when we moved into our house. Currently they're nothing more than a door stop.

[Swilly]

I suggest you watch Rocky IV, the russian trip.

It is a good guide to non-gym related exercise and muscle building

[SpydieNut]

for my suggestion to work, you'd need to become ambidextrous.

[HAB]

Just eat loads of lightly cooked chicken breasts. That'll do the trick.

[Dale19]

All you really need is some weight plates, a rucksack, and something, like a tree, or something in a park, to do pull ups and dips on.


Gyms are not needed.


Weighted press ups with the rucksack, weighted pull ups, weighted dips, for legs, push your car up a slight incline (ive started doing this, and its the most painful sick inducing thing ive ever done) if youve got woods near you, theres going to be large rocks, practice loading them to your shoulder, can also overhead press them, handstand push ups, so ye there is plenty you can do without a gym.


All i have is an old peice of metal for a makeshift barbell, and a crap bench, ive done quite well from it you can do everything with that, bench, overhead press, deadlifts, rows, powerclean to front squat, zercher squat from the rack, hack squat are just a few compound movements you could do, if you want to get big, you dont need anything fancy to do it, hope that helps.

[Goochie]

HAB said:

Just eat loads of lightly cooked chicken breasts. That'll do the trick.

And no rice, pasta or spuds, especially after 6PM I'd got that part already.

[TIS]

Goochie said:

Further to the "going to the gym is fashionable" thread, I thought I'd start another for those of us who would like to build muscle, but without having to go to the gym.

Firstly, is it reasonable to expect to be able to build upper body muscle (arms, chest, abs) without going to a gym or without a lot of large home gym equipment?

I was wondering what is possible with a set of dumb bells and non-equipment exercise alone?

Edited by Goochie on Friday 1st August 13:14

There isnt much need for a home gym really, just helps with doing things easier. I use to do dips on the side of the bath and then pull ups on the exposed beams on the roof of the garage. Always try to push yourself hard if you want to get huge. Don't do stuff like 12 reps and rest. Do 5-6 but with a big weight so that your struggling at the end. If youve got bags of gravel, bird seed, dog biscuit bags all over 25kg sometimes and then some can even get up to 75kgs. Curl them, walk with them, lift them above your head just always make sure its a struggle. Worked for me anyways but now ive got the whole home gym thing going, alot easier.

[HundredthIdiot]

HTH

[randomman]

Eat healthy and do things like press ups and dips. Bicep curls are alright as well, just dont neglect the tripceps are they are what pushes the bi's up to give you decent definition

[mrth]

You can build muscle using anything heavy! You don't have to have a gym. Like the rocky fan says! use your nogging and invent somthing from eveday items.

I would say though you do need the will power more to do it on your own, unless you find a partner/motivator to keep you going. I go 3 days a week to the gym. The missus goes too even if I can't be bothered I still have to go because she wants to and vice verser. I would also sergest inventing more than one thing because having hugh arms and a fat belly looks crap!

[Goochie]

I dont have a fat belly and my legs are good thanks to frequent cycling. Its the "stick insect" arms that really need some work.

What on earth is a "dip" To me thats something you poke a celery stick in at a buffet!

Edited by Goochie on Friday 1st August 13:42

[Ding Dong]

Does anyone rate the bullworker - thinking of getting one for short burst 'take no time in your day' workouts on upper body?

[okgo]

I like what Ewen says, Rock climbing is a great suggestion.

I was stronger than neally anyone my age during my teenage years due to the fact all me and my brother would do is build treehouses, and climb trees.

Rock climbing is very similar muscle wise

[captainzep]

Personally I 'scope my guns' by hooking one end of a bungee cord to my wrist and the other end to my foot, -whilst seated in front of the computer, perusing one of those naked lady 'frolic' interweb sites.

Swap arms to ensure you don't develop 'javelin thrower physique'.

Feel the burn.

[Crusoe]

whole load of links in the climbing forum I use, for strength and endurance training that apply for most things not just climbers
http://new.ukclimbing.com/forums/t.php?t=274502

[CLK-GTR]

you wont get big without lifting heavy weights, but you can get into shape. here are a few exercise ideas:

http://www.bodybuilding.com/fun/mahler57.htm

[carter711]

Building muscle without a gym will be more difficult, both in practice and motivation.
If i were you i'd get a bench as they are great for building chest power, however you can just do weighted press ups as someone said.

You have to really push yourself, It's worth it when you feel your muscles in pain the nextday and then they repair stronger and bigger, lots of protein is required for muscle growth, and lots of carbs before your workout - creatine also helps you to push beyond your limits (creatine is a natural substance that is a product of protein digestion).

Depending on your build (i find it a real challenge to put on weight but have managed nearly 2 stone in 2 years) aim to have a good feed every 2-3 hours and try never to be hungry if you want to sustain your gains.