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How to build muscle without a gym membership.

post #1 of 34
8/26/10 at 2:23pm
Thread Starter 
I don't have the money spend on a gym membership so I am looking for free alternatives to build muscle.

Currently I do pull ups and dips at the playground after I run. The only other exercises I can think of doing without weight equipment are push ups and lunges (ab exercises don't interest me).

Any ideas that I can integrate into my current routine to get a full-body workout?
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post #2 of 34
8/26/10 at 2:27pm
handstand pushups. put a small ball underneath the small of your back and do situps. should work out your lower abs also (i know you just said you dont like abs workouts, but it's what i used to do when i had no money also). i if you have push up handles you can do l-sits for abs also. they're pretty fun. set up a chair and something to hold your legs. lie on the chair, hook feet, do back extensions.
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post #3 of 34
8/26/10 at 2:29pm
Thread Starter 
Quote:
Originally Posted by indesertum View Post
handstand pushups. put a small ball underneath the small of your back and do situps
Interesting... I will try these, but it might be difficult without the ability to do a handstand. Is the bar for sit ups intended to keep the back straight?
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post #4 of 34
8/26/10 at 2:33pm
do you watch some tv every night? most people do. about 2 hours for people who actually work professional jobs (more for people who dont).

i keep a set of cheap dumbbells (5 pounders, 10 pounders, 20 pounders) smaller ones are for my wife, but i just use the weight to just hold and move my body with while i watch anything on tv. that is 30 minutes or 60 minutes of actually doing something than rather sitting on the couch with your hands free to do something like feeding yourself snacks.

that in itself will not put massive amounts of muscle on you, but will get you primed up for more advanced muscle in a few months.
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post #5 of 34
8/26/10 at 2:42pm
Quote:
Originally Posted by TheD0n View Post
Interesting... I will try these, but it might be difficult without the ability to do a handstand.

Is the bar for sit ups intended to keep the back straight?

you can do handstand pushups with your feet against a wall. they're pretty hard at first, but if you keep it up you should be able to do a handstand.


well l-sits aren't exactly a sit up. have you seen gymnasts put their hands on a parallel bar and raise their legs above it in the shape of an L? that's what an l-sit is. they're a classic isometric exercise (use google for other isometric exercises).

You could also try planches. also kind of fun and should build up deltoids, back, abs, etc. (http://www.dragondoor.com/articler/mode3/229/). also isometric
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post #6 of 34
8/26/10 at 2:50pm
I'm not sure about your location but I think that the YMCA (to qualify for non-profit status) will not turn you away if you cannot afford a membership. Also, when I was a student I went to a couple independent gyms and they were willing to do a special low cost membership for me off the books. Hopefully you can find one.
Quote:
Originally Posted by TheD0n View Post
I don't have the money spend on a gym membership so I am looking for free alternatives to build muscle.

Currently I do pull ups and dips at the playground after I run. The only other exercises I can think of doing without weight equipment are push ups and lunges (ab exercises don't interest me).

Any ideas that I can integrate into my current routine to get a full-body workout?
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post #7 of 34
8/26/10 at 2:52pm
Quote:
Originally Posted by TheD0n View Post
I don't have the money spend on a gym membership so I am looking for free alternatives to build muscle.

Currently I do pull ups and dips at the playground after I run. The only other exercises I can think of doing without weight equipment are push ups and lunges (ab exercises don't interest me).

Any ideas that I can integrate into my current routine to get a full-body workout?

Is that you, DMX?
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post #8 of 34
8/26/10 at 3:28pm
One of the hardest workouts I've ever done is called the Prisoner Workout. It's titled this because it's a way that men in prison can keep in shape with only their bodyweight, and can perform in a 10x10 cell. It's limited to one single exercise, the burpee. Funny name, painful exercise.

A burpee is basically a combined push up and squat jump. To perform it you drop into a push up position, do a push up, jump your legs up to your hands, so that you're in a squat and then you jump up into the air. That's 1. The prisoner workout starts with 20. After you finish that you take a second to catch your breath and then you do 19, then 18, etc. until you complete 210 total burpees.

I wouldn't recommend starting with 20, try 15 and then work up from there. Once you get to 20 try and lower your time. Under 24 is solid, and under 20 is really good.
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post #9 of 34
8/26/10 at 3:30pm
Lay flat under a bar, facing up, grab it and pull your upper body up. Its a great exercise

PLus there are several variations for pullups, look them up.

Hyperextensions for lower back.
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post #10 of 34
8/26/10 at 4:52pm
Quote:
Originally Posted by AndyMcL View Post
One of the hardest workouts I've ever done is called the Prisoner Workout. It's titled this because it's a way that men in prison can keep in shape with only their bodyweight, and can perform in a 10x10 cell. It's limited to one single exercise, the burpee. Funny name, painful exercise.

A burpee is basically a combined push up and squat jump. To perform it you drop into a push up position, do a push up, jump your legs up to your hands, so that you're in a squat and then you jump up into the air. That's 1. The prisoner workout starts with 20. After you finish that you take a second to catch your breath and then you do 19, then 18, etc. until you complete 210 total burpees.

I wouldn't recommend starting with 20, try 15 and then work up from there. Once you get to 20 try and lower your time. Under 24 is solid, and under 20 is really good.

+1 for burpee .
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post #11 of 34
8/26/10 at 5:17pm
Push a car on neutral in an empty and flat parking lot > do squats or lunges > then back to pushing the car...great for lower body and free!
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post #12 of 34
8/26/10 at 5:23pm
Quote:
Originally Posted by Monaco View Post
Push a car on neutral in an empty and flat parking lot > do squats or lunges > then back to pushing the car...great for lower body and free!

u h, i wouldnt recommend that. unless youre pushing a car on a slight incline, the slightest uneven surface would allow the car to coast.
also, for exercise practicality, that doesnt do much becuase once you initially get the car rolling it moves for you. you'll have to push something that is more stationary.
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post #13 of 34
8/26/10 at 5:31pm
Spend 20 bucks and get a copy of "Never Gymless" by Ross Enamait. Best book on bodyweight and related exercises there is. It is unlikely that you can put on bro-mass without a gym but there's no reason you can't get decently muscular and ripped.
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post #14 of 34
8/26/10 at 11:59pm
Quote:
Originally Posted by Scrumhalf View Post
Spend 20 bucks and get a copy of "Never Gymless" by Ross Enamait. Best book on bodyweight and related exercises there is. It is unlikely that you can put on bro-mass without a gym but there's no reason you can't get decently muscular and ripped.

torrent if he's cheap......it's out there.
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post #15 of 34
8/27/10 at 12:27am
Don't need any special equipment to do these, just the side of a tree or a stripper pole if you have one of those hanging around:




I do a thousand a night before bed, then I switch to the other side...
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