Currently, all I have a bench, a bar and weight. So I do a lot of curl-ups, bench pressing, and squats. When I don't use the equipment, I just do push-ups and sit-ups. What else can I do to get in shape (besides cardio stuff). And do I have to work out even more since I don't have the efficiency of using equipment?
Exercising with limited equipment
- Thread starter prodigymytch
- Start date
Limited equipment? You have all the equipment you need. How many pound of weights do you have?
You already do curls, bench, and squats. Some other compounds you can do are Military Presses or Push presses, Bent over rows, good mornings, deadlifts, different types of extensions, a variety of cleans, snatches.
Then you can use things around you to do things like pull ups, chin ups, dips.
You already do curls, bench, and squats. Some other compounds you can do are Military Presses or Push presses, Bent over rows, good mornings, deadlifts, different types of extensions, a variety of cleans, snatches.
Then you can use things around you to do things like pull ups, chin ups, dips.
See, I only have about 100 lbs of weight. I am gonna go buy more but that ****'s expensive! I also have a chin-up bar thing that I bought for $10 at walmart, but I'm sketchy about putting in my door for the sake of it being even. I'll Google the stuff you mentioned that I'm not familiar with but obviously, I'll need a lot more than 100 to deadlift. Right now, the 100 is alright for me to bench press, because I'm just now starting to get back in shape, and I only weigh 125. But that'll be good for maybe, a week? I'm not sure.
ps. Thank you Phate for taking the time to reply to my topics! Much appreciated.
ps. Thank you Phate for taking the time to reply to my topics! Much appreciated.
Yea. I understand, equipment can get expensive. Just try and save up a bit of money. A better idea is to look for some good deals online, you can find some REALLY good deals on craigs list.
Don't be worried about how much weight your using at the moment. Just make due with what you have and get the form down. The exercises I've listed are commonly talked on these forums, but i'd suggest going to youtube to watch a video so you can better get the form down.
You can do suitcase deadlifts, overhead squats, pretty much anything.
You can put your barbell across two chairs and do supine rows. Craigslist is definitely your best option for equipment. Just keep your eyes on the site for something good.
You can put your barbell across two chairs and do supine rows. Craigslist is definitely your best option for equipment. Just keep your eyes on the site for something good.
google supine row, or inverted pullup...you'll see
Awesome advice here.
Do you have an Academy near you? They have a 300lb weight set+bar for like $119. Tony mentioned craigslist (). I can't tell you how much equipment I've gotten from there for cheap.
Do you live somewhere where you can have a tractor tire? I got a free tractor tire from a Michellin dealership. You just have to know someone with a truck to be able to get it home. Mine weighed (I had to leave it at the old house) right above 500 pounds. You can get them anywhere from 300-1200 pounds.
Go ahead an put up the chin up bar. I got one of those from Walmart and it's worked just fine. I have had dozens of students use the one at the school that I purchased from Walmart tons of time and it's proven durable.
Also call used sporting good stores. At the used sporting goods stores here in Oklahoma City, it runs about 39 cents per pound for weight plates or dumbbells.
Look at Tony, Dry, and Phates posts. There's a ton of stuff you can do with just a bar, weights, and a chin up bar.
Now go find a used sporting good store or an Academy and go get a couple more hundred pounds.
Do you have an Academy near you? They have a 300lb weight set+bar for like $119. Tony mentioned craigslist (). I can't tell you how much equipment I've gotten from there for cheap.
Do you live somewhere where you can have a tractor tire? I got a free tractor tire from a Michellin dealership. You just have to know someone with a truck to be able to get it home. Mine weighed (I had to leave it at the old house) right above 500 pounds. You can get them anywhere from 300-1200 pounds.
Go ahead an put up the chin up bar. I got one of those from Walmart and it's worked just fine. I have had dozens of students use the one at the school that I purchased from Walmart tons of time and it's proven durable.
Also call used sporting good stores. At the used sporting goods stores here in Oklahoma City, it runs about 39 cents per pound for weight plates or dumbbells.
Look at Tony, Dry, and Phates posts. There's a ton of stuff you can do with just a bar, weights, and a chin up bar.
Now go find a used sporting good store or an Academy and go get a couple more hundred pounds.
Do you have sand/dirt around your house? If you do, then weight problem solved. Simply fill them up in a sand bag, and bang, you have adjustable weights.
However, with a pair of legs and arms, you have a full set of equipments. If you want to lift stuff, then what rule said you had to use a barbell and weight?
However, with a pair of legs and arms, you have a full set of equipments. If you want to lift stuff, then what rule said you had to use a barbell and weight?
Google exercises without equipment. There are many things you can do to strengthen yourself without having to use equipment.
You begin your journey with a: No surrender internal spirit and it will make your passion near it.
You are an "internal team". Never wave the surrender flag "within".
Winners in our world have learned to bring out the best functions of their personal internal team, and make them work in unison with spirit and passion.
Study persons whom had physically and mentally less but accomplish more to a greater "extent" than those with more.
Much to learn. Much to educate. Much to relax and open the brain with.
YEA! Baby!......This rocks!!!!!!......Lets go.....!!
Leave your view of the world "untainted" to errant ways of the self and be aware of them, to open a brand new world of self awareness.
Take your young passion and make this happen.
Remember a "wounded spirit" is far worse than a "temporarily wounded body"
There IS no greater injury than a wounded spirit.
"Feel" the rhythm of the spirit inside. It cannot be measured.
Let them think you are a quack with enthusiasm for life, mental health, and physical improvement, while assisting others to find theirs. THERE IS NOT ENOUGH OF IT IN THIS WORLD OF OURS!
A spirit is not made of glass. It is made of material that cannot be made by mankind but can be built in your mind.
With spirit, there IS no surrender.
You walk in your special equipment: YOU.
Additionally, if you do not have access to a gym, or have extremely limited equipment, this is fine to.
Three things can be your friend then:
1. Your imagination (and mind)
2. Your body weight
3. The yearning of education within the basics and advanced basics of diet and fitness; An on-going continued pursuit.
Until your position gets better and you are able to improve the dynamics of your fitness (like going to a gym for weight training), you can use what you have to get the job completed without any shadow of any doubt.
IMO, in-between the time that you are not able to join a gym, you should take the time to develop a program that suites your goal needs with the time you have and then transcend to an improved routine when you are able to go to a gym on a regular basis.
There are no excuses. Within yourself (and around the house) are the tools you need to get started.
And, YOU can make this happen.
To get started do this:
1. Develop a sound diet that surrounds your goal purpose.
The diet is the absolute key to gaining any tissue. And believe me, being so young, your body will make "functional use" of your calorie consumption, and this is KEY to remember.
You need to learn a few things to begin assisting yourself.
Go here, read, and then post your personal approximated calorie needs according to your personal particulars.
Nutrition 101
Delaware Consumer Health Information Services (Originally Posted by Wrangell)
To gain tissue or attempt to lose tissue
In order to gain weight, you must create a calorie surplus. It is easier and wiser to increase your calorie intake a little bit at a time.
In order to lose weight, you must create a calorie deficit . It is easier and wiser to decrease your calorie intake a little bit at a time.
What you need to focus on to gain or lose tissue
1. Calories
To gain tissue:
Go over your approximated MT Line (or create a surplus) of about 300 to 500c. As time passes, see what your bodily feedback is, and adjust up/down according to what YOUR BODY is telling you!
Attempt to lose tissue:
Go under your approximated MT Line (or create a deficit) of about 300 to 500c. As time passes, see what your bodily feedback is, and adjust according to what YOUR BODY is telling you!
2. Have appropriate macro-nutrient targets:
Protein, good fats, and carbs.
Including your micro-nutrients: such as vitamins and minerals.
3. Consistent and persistent PROGRESSION in the GYM:
Even with body weight training, progress and/or try to improve upon the previous workout. Track your diet and track your progression.
=========================================================
The 3 Nutrients (Carbs, Good Fats, and Protein) are an essential factor in the diet; however, the Law of Energy Balance within the DIET, is the ultimate KING while the Nutrients can play in some key decisions made within the body.
How to configure your nutrient ratios:
Nutrient Ratios: Example ONLY
Calories per gram of the three major nutrients:
Protein: 4 calories per gram
Carbohydrates: 4 calories per gram
Fat: 9 calories per gram
Example Configuration:
Carbs (2850 calories or your estimated Calorie intake) x (0.50 or other percentage given) = 1425 calories (divided by 4) = 356 grams
Protein (2850 calories or your estimated Calorie intake ) x (0.30 or other percentage given) = 855 calories (divided by 4) = 214 grams
Fat (2850 calories or your estimated Calorie intake) x (0.20 or other percentage given) = 570 calories (divided by 9) = 63 grams
==================================================
2. Develop a body weight routine.
If you do not have any significant training history or are new to fitness training, you "should" respond fairly well to body weight training (it is GROSSLY under rated as it is).
These links may provide some useful information:
The Ultimate Bodyweight Exercises Archive for Strength Training and Body Toning
Bodyweight Exercises
Bodybuilding.com - Mike Mahler - Bodyweight Exercises For Size & Strength!
Body weight exercises
Additional examples:
Back (and other muscle recruitment):
Grab a broom stick (or a mop handle, or something simular), and do an inverted row (wide and narrow grip). Slap the handle between two chairs, crawl underneath (face up), and pull (overhand grip or underhand grip)
and/or
Chest (and other muscle recruitment):
Two mop handles (or something simular), get two chairs (if you have telescoping ones or some that can go higher than waist high--the better), and do dips (bending at the knees).
=========================================================
Some Info on the ab core:
Abdominal Training
How to get abs guide
And, if you can afford to get a Swiss ball.
Here is some info on some exercises you can do with it to get you started:
AskMen.com - Top 10 Fitness Ball Exercises
Core Stability Exercises
Swiss Ball Exercises, Strength Training with a Swiss Ball, types of swiss ball exercises
Swiss Ball Exercises
========================================
Meanwhile the main points:
1. You can use your body weight to get exercises in and you can use items around your house to assist you.
2. With a stability ball, you can do a variety of "other" exercises
3. Focus "primarily" on your calories (and nutrition) and adjust them according to the bodily feed back you are getting. Remember, being so young your body is in "its initial growth period" and will be performing a lot of functions of growth and you are going to change a lot between now and the age of 18. IMO, the functions of diet (and nutrition) are the most important.
Always pursue knowledge and never let up and as you obtain knowledge:
A side note: Don't EVER think you are an expert. Just when you think you are, the body just may throw a rock at you, and "bonk" you in the head and knock the piss out of the ole expert.
One can never know enough. Its virtually impossible to fill the brain to its capacity.
ROCK ON!
Open your heart, your head, and let knowledge and passion drive you home.
Best wishes as always,
Chillen
No surrender!
You are an "internal team". Never wave the surrender flag "within".
Winners in our world have learned to bring out the best functions of their personal internal team, and make them work in unison with spirit and passion.
Study persons whom had physically and mentally less but accomplish more to a greater "extent" than those with more.
Much to learn. Much to educate. Much to relax and open the brain with.
YEA! Baby!......This rocks!!!!!!......Lets go.....!!
Leave your view of the world "untainted" to errant ways of the self and be aware of them, to open a brand new world of self awareness.
Take your young passion and make this happen.
Remember a "wounded spirit" is far worse than a "temporarily wounded body"
There IS no greater injury than a wounded spirit.
"Feel" the rhythm of the spirit inside. It cannot be measured.
Let them think you are a quack with enthusiasm for life, mental health, and physical improvement, while assisting others to find theirs. THERE IS NOT ENOUGH OF IT IN THIS WORLD OF OURS!
A spirit is not made of glass. It is made of material that cannot be made by mankind but can be built in your mind.
With spirit, there IS no surrender.
You don't need any special equipment.
You walk in your special equipment: YOU.
Additionally, if you do not have access to a gym, or have extremely limited equipment, this is fine to.
Three things can be your friend then:
1. Your imagination (and mind)
2. Your body weight
3. The yearning of education within the basics and advanced basics of diet and fitness; An on-going continued pursuit.
Until your position gets better and you are able to improve the dynamics of your fitness (like going to a gym for weight training), you can use what you have to get the job completed without any shadow of any doubt.
IMO, in-between the time that you are not able to join a gym, you should take the time to develop a program that suites your goal needs with the time you have and then transcend to an improved routine when you are able to go to a gym on a regular basis.
There are no excuses. Within yourself (and around the house) are the tools you need to get started.
And, YOU can make this happen.
To get started do this:
1. Develop a sound diet that surrounds your goal purpose.
The diet is the absolute key to gaining any tissue. And believe me, being so young, your body will make "functional use" of your calorie consumption, and this is KEY to remember.
You need to learn a few things to begin assisting yourself.
Go here, read, and then post your personal approximated calorie needs according to your personal particulars.
Nutrition 101
Delaware Consumer Health Information Services (Originally Posted by Wrangell)
To gain tissue or attempt to lose tissue
In order to gain weight, you must create a calorie surplus. It is easier and wiser to increase your calorie intake a little bit at a time.
In order to lose weight, you must create a calorie deficit . It is easier and wiser to decrease your calorie intake a little bit at a time.
What you need to focus on to gain or lose tissue
1. Calories
To gain tissue:
Go over your approximated MT Line (or create a surplus) of about 300 to 500c. As time passes, see what your bodily feedback is, and adjust up/down according to what YOUR BODY is telling you!
Attempt to lose tissue:
Go under your approximated MT Line (or create a deficit) of about 300 to 500c. As time passes, see what your bodily feedback is, and adjust according to what YOUR BODY is telling you!
2. Have appropriate macro-nutrient targets:
Protein, good fats, and carbs.
Including your micro-nutrients: such as vitamins and minerals.
3. Consistent and persistent PROGRESSION in the GYM:
Even with body weight training, progress and/or try to improve upon the previous workout. Track your diet and track your progression.
=========================================================
The 3 Nutrients (Carbs, Good Fats, and Protein) are an essential factor in the diet; however, the Law of Energy Balance within the DIET, is the ultimate KING while the Nutrients can play in some key decisions made within the body.
How to configure your nutrient ratios:
Nutrient Ratios: Example ONLY
Calories per gram of the three major nutrients:
Protein: 4 calories per gram
Carbohydrates: 4 calories per gram
Fat: 9 calories per gram
Example Configuration:
Carbs (2850 calories or your estimated Calorie intake) x (0.50 or other percentage given) = 1425 calories (divided by 4) = 356 grams
Protein (2850 calories or your estimated Calorie intake ) x (0.30 or other percentage given) = 855 calories (divided by 4) = 214 grams
Fat (2850 calories or your estimated Calorie intake) x (0.20 or other percentage given) = 570 calories (divided by 9) = 63 grams
==================================================
2. Develop a body weight routine.
If you do not have any significant training history or are new to fitness training, you "should" respond fairly well to body weight training (it is GROSSLY under rated as it is).
These links may provide some useful information:
The Ultimate Bodyweight Exercises Archive for Strength Training and Body Toning
Bodyweight Exercises
Bodybuilding.com - Mike Mahler - Bodyweight Exercises For Size & Strength!
Body weight exercises
Additional examples:
Back (and other muscle recruitment):
Grab a broom stick (or a mop handle, or something simular), and do an inverted row (wide and narrow grip). Slap the handle between two chairs, crawl underneath (face up), and pull (overhand grip or underhand grip)
and/or
Chest (and other muscle recruitment):
Two mop handles (or something simular), get two chairs (if you have telescoping ones or some that can go higher than waist high--the better), and do dips (bending at the knees).
=========================================================
Some Info on the ab core:
Abdominal Training
How to get abs guide
And, if you can afford to get a Swiss ball.
Here is some info on some exercises you can do with it to get you started:
AskMen.com - Top 10 Fitness Ball Exercises
Core Stability Exercises
Swiss Ball Exercises, Strength Training with a Swiss Ball, types of swiss ball exercises
Swiss Ball Exercises
========================================
Meanwhile the main points:
1. You can use your body weight to get exercises in and you can use items around your house to assist you.
2. With a stability ball, you can do a variety of "other" exercises
3. Focus "primarily" on your calories (and nutrition) and adjust them according to the bodily feed back you are getting. Remember, being so young your body is in "its initial growth period" and will be performing a lot of functions of growth and you are going to change a lot between now and the age of 18. IMO, the functions of diet (and nutrition) are the most important.
Always pursue knowledge and never let up and as you obtain knowledge:
A side note: Don't EVER think you are an expert. Just when you think you are, the body just may throw a rock at you, and "bonk" you in the head and knock the piss out of the ole expert.
One can never know enough. Its virtually impossible to fill the brain to its capacity.
ROCK ON!
Open your heart, your head, and let knowledge and passion drive you home.
Best wishes as always,
Chillen
physicalfitnet.com ... you wouldn't happen to work for these people, would you Britany?
He is right varying an exercise sometimes depends more of the angle, reps, etc than the equipment. You have all you need.
For more training ideas you can check out .
I'm curious what you do with the tractor tire? Just roll it over?
One thing I used to do, and plan to start doing again, is I put my Festiva in neutral, and pushed it back and forth in my driveway. Approx. 1900 pound car, level driveway, great workout for the legs.
Push ups, sit ups, crunches, side planks, all mentioned above by other posters. Heck, some days I go outside and split firewood with a 10 pound axe. Doesn't sound that hard, but do it for 3 or 4 hours, and that thing gets heavy.
One thing I used to do, and plan to start doing again, is I put my Festiva in neutral, and pushed it back and forth in my driveway. Approx. 1900 pound car, level driveway, great workout for the legs.
Push ups, sit ups, crunches, side planks, all mentioned above by other posters. Heck, some days I go outside and split firewood with a 10 pound axe. Doesn't sound that hard, but do it for 3 or 4 hours, and that thing gets heavy.