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Strength training w/o barbells, "heavy equipment or machines"

Discussion in 'Health & Body' started by Arbitrary Alias, Jan 31, 2010.

  1. Arbitrary Alias

    Arbitrary Alias Member

    Messages:
    9
    Joined:
    Jul 18, 2008
    First off, I know a serious routine involves barbells; this thread is about making the most of the limitations of my current living situation. I can't get to the gym nearly as regularly as I'd like, thanks to my schedule and their hours, so I'm looking for something I can do in my apartment when I can't get to the gym. I live in an on-college-campus apartment, so barbells, other "heavy equipment or machines", and any modifications to the building are unacceptable. Dumbbells and kettlebells are fine, but I'm having difficulty finding good info on putting together a well-rounded routine, i.e. not just a bunch of dumbbell curls and shoulder presses or "GET FIT LIKE NAKED RUSSIAN WARRIOR WITH KETTLEBELLS". Any help putting together a routine for general strength training (not bodybuilding, but of course I want the best results possible, or I wouldn't be bothering to ask) would be greatly appreciated. FWIW, shoulder strength and endurance are my greatest concern, since they're the most limiting for what I do. Thanks! [​IMG]
     
  2. robertorex

    robertorex Senior member

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    Thoughts of Trains
    kettlebells are pretty good actually, there's tons of free info on putting programs together. A moderately heavy kettlebell will last you a long time before you outgrow it completely.

    If you want to bench 300 or squat 400 then I'm sorry sir, you have no choice but to drag your ass to some barbells. But if you're like the majority of goofs here that just want to "get toned and lean" and be able to move a couch, then there are plenty of ways to make do if you have the work ethic.
     
  3. Arbitrary Alias

    Arbitrary Alias Member

    Messages:
    9
    Joined:
    Jul 18, 2008
    kettlebells are pretty good actually, there's tons of free info on putting programs together. A moderately heavy kettlebell will last you a long time before you outgrow it completely.
    Could you suggest anything in particular? I've been looking, but most of what I've been finding has been along the lines of "magic Russian workout will make you buff". I already am "toned and lean", but I have a lot of trouble getting my hands on barbells when school's in session (I'm not a management or economics major), and I'm tired of losing weight during the semester because of that.
     
  4. Gradstudent78

    Gradstudent78 Senior member

    Messages:
    2,309
    Joined:
    Jul 16, 2003
    Location:
    Chicago
    First off, I know a serious routine involves barbells; this thread is about making the most of the limitations of my current living situation.

    I can't get to the gym nearly as regularly as I'd like, thanks to my schedule and their hours, so I'm looking for something I can do in my apartment when I can't get to the gym. I live in an on-college-campus apartment, so barbells, other "heavy equipment or machines", and any modifications to the building are unacceptable. Dumbbells and kettlebells are fine, but I'm having difficulty finding good info on putting together a well-rounded routine, i.e. not just a bunch of dumbbell curls and shoulder presses or "GET FIT LIKE NAKED RUSSIAN WARRIOR WITH KETTLEBELLS".

    Any help putting together a routine for general strength training (not bodybuilding, but of course I want the best results possible, or I wouldn't be bothering to ask) would be greatly appreciated. FWIW, shoulder strength and endurance are my greatest concern, since they're the most limiting for what I do.

    Thanks! [​IMG]


    Get a pullup bar, something like this, so no building modifications are needed
    http://www.getirongym.com/Default.asp?bhcp=1
     
  5. Cognacad

    Cognacad Senior member

    Messages:
    524
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    Aug 30, 2009
    Well with puhsups, sit-ups, dumbells (and a bench), and pullups, you can work out your whole body. Flyes, inclines, flats, pullups wide and close, situps, crunches, pushups, lunges and squats for the legs, and some back lifts and your rocking!

    Assuming you had access to dumbells
     
  6. Scrumhalf

    Scrumhalf Senior member

    Messages:
    1,179
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    Dec 13, 2007
    Location:
    Portland OR
    I just got some of Ross Enamait's books and I am a believer. Plus, he really walks the walk - an amazing physical specimen. Check out rossfitness.com.
     
  7. Bring The Noise

    Bring The Noise Senior member

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    Dec 18, 2007
  8. Flambeur

    Flambeur Senior member

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    Kettlebells rock. And all of that amazing russian warrior training? Well, some of it is actually pretty damn good. If you're talking about Pavel, it's probably the best beginner kettlebell programs out there.
     
  9. jarude

    jarude Senior member

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    4,767
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    Dec 15, 2008
  10. aleeboy

    aleeboy Senior member

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    524
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    Oct 6, 2007
    You can build a decent body and strength with minimal equipment.

    Essentials:
    - Resistance bands
    - Pull-up / dips station (these can be had pretty cheap. Put it in the corner of your room

    Exercises you can do are:
    - Single leg squats (I do these since I can't load my spine now)
    - GHR (fix your feet under some furniture. Will take you time to develop strength do complete these
    - Pull-ups / Dips (use bands for assistance / resistance)
    - Push-ups (with bands)
    - Lunges holding furniture / bag of rice???
    - Hand-stand pushup with feet on wall
    - Skipping (calves)
    - SLDL
    - Lateral raises with bag filled with bottles / books
    - Overhead squats with books / bottles / bag

    The options are limitless... You definitely should get bands and a pull-ups / dips station if you can.
     
  11. dragon8

    dragon8 Senior member

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    San Francisco
    You can do the Hershal Walker workout-2500 sit-ups and 1500 push-ups a day. He supposedly does not use weights.
     
  12. czjl

    czjl Senior member

    Messages:
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    Nov 12, 2009
    I was wondering if single leg squats are bad if you have knee problems?
     
  13. kruze

    kruze Senior member

    Messages:
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    Oct 26, 2008
    Location:
    SoCal
    Herschel looks like a beast. And if that's all he's doing for a work out, he must be ingesting something.
     
  14. kaizoku

    kaizoku Well-Known Member

    Messages:
    88
    Joined:
    Aug 24, 2009
    Get any book by Ross Enamit, an old duffel bag/military sea bag full of rocks/sand/dirt, Perfect Pushup, and an Iron Gym Xtreme pullup bar.

    Then get to work.
     
  15. Kris

    Kris Senior member

    Messages:
    396
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    Sep 9, 2008
    Location:
    ...where the two rivers meet...
    +1 on rosstraining.

    Also, in general, I would say don't be such a pussy, go extreme, get maxxxed, axxxed, jacked, shredded and torn.
     
  16. aleeboy

    aleeboy Senior member

    Messages:
    524
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    Oct 6, 2007
    I was wondering if single leg squats are bad if you have knee problems?

    I normally squat with a bar. I have been getting pain in my hamstring near my knee recently, so I tried single-leg squats. These have been working fine lately... I recommend this as it allows intensity as you are doing your full BW on one leg. You can hold a plate against your chest if you need more resistance and have the balance to do so.
     
  17. dragon8

    dragon8 Senior member

    Messages:
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    Location:
    San Francisco
    Herschel looks like a beast. And if that's all he's doing for a work out, he must be ingesting something.

    He's clean. Hershal been doing this routine since high school
     

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