No gym Workout plan
It is generally accepted that 4-7 days rest is sufficient for most body parts, with 25-36 hours rest between actual sessions. Consistently training with this in mind will help to ensure results. Indeed, a perfect world scenario would have it that one train in the gym at a certain time for a certain time, with layoff periods structured in accordingly. However, we do not live a perfect world and missed workouts are an inevitable part of a bodybuilders life.
There are holidays, gym closure days, or one may not simply may not be able to get to the gym for a particular reason. Still, there is no need to miss a planed workout when there are many very effective, unconventional, non-gym exercises at ones disposal. Sometimes it is advantageous to train away from the gym.
Variety, a new training stimulus, and functionality are three reasons that come to mind. Exercises that donâ€™t involve free weights or machines but, instead, involve bodyweight help to develop functional strength.
Increased functional strength can help one break through a plateau because functionally geared exercises typically work the stabilizing muscles, surrounding tendons, and ligaments as opposed to strictly isolating the muscle as do many conventional exercises.
Bruce Lee was a proponent of this style of training. He called it Real World Power training. I feel that non-gym training complements gym training in light of its functionality. This article will outline and overview the best non-gym exercises, and provide routines incorporating these exercises. Lets go to it.
Given that this is a non-gym training article it is assumed that one does not have access to conventional exercise equipment (dumbbells/barbells/bench press etc) of any type. The purpose of this article is to provide exercises that are effective substitutes for conventional exercises and can be done by virtually anyone, anywhere.
The Press-Up (chest/shoulders)
Probably the best known non-gym exercise, the press up is versatile and can be performed a number of different ways. A reasonable substitute for the â€œgold standardâ€? of exercises, the bench press, provided intensity is emphasized above all. Ways to increase press-up intensity include: performing more reps, varying hand spacing, super-setting with hand spacing, and adding weight.
A good goal with press-ups is to try and do as many repetitions as possible at the start of each session. This is a great test of strength and endurance. Close, wide and medium hand spacing can be used to target a different aspect of the chest. Super-setting these grips by performing a set with each grip and quickly moving on to the next will increase intensity also.
Having someone sit, or apply downward pressure will add resistance and increase intensity. The great thing with the press-up is that one does not have the worry of a bar getting stuck or falling, and can concentrate 100% on each rep.
A good variation on the press-up is the Hindu press-up. The Hindu press-up is performed by starting in a regular press-up position with the back bent. With a swinging circular motion drop down and up. Then push back toward your heels and start over. This exercise really works all aspects of the chest.
Hand Stand Push-Ups (shoulders)
For this exercise stand on hands and place feet against a wall. Next perform a press-up motion, like an upside down military press without the bar. A couple of books, to place hands on, will increase the range of motion when one becomes proficient.
This exercise can produce astonishing results if done with strict form as the arms are literally stabilizing the shoulders, and the shoulders are supporting all of the bodyweight.
Lateral Raises (shoulders; side deltoid mainly)
For this exercise use four two-liter milk containers filled with water. Hold two containers in each hand and perform regular lateral raises. Can be super-setted with front raises (with the same containers) for excellent results.
The chin-up is arguably the single most important exercise for overall back development. Ideally it is performed with ones bodyweight, until a least 15 reps can be completed with perfect form. This exercise, like the preceding two, can be done virtually anywhere (the only limiting factor being the imagination).
A steel bar across two beams in a garage or on the bars of a local kids playground. A complete back and biceps workout can be completed with the humble chin-up. A wide grip will target the outer lats and inner forearm. A medium grip will evenly disperse the stress across the lat region.
A close grip (hands almost touching) will work lower back, biceps and forearms. Reverse grip chin-ups will really place the emphasis on biceps and forearms. Conventional grip will emphasize the back more.
Neck Bridge (neck/trapezius)
This is probably the best exercise for total neck development. The trapezius is worked secondarily. This exercise will also strengthen the back from upper lat to the erectors. The key to performing it correctly is to lie on ones back, place hands either side of the head and then press off while arching the back.