Whats up everyone!
Im leaving for Spain very soon, and I will be there for 6 weeks. Unfortunatly there isnt a gym around where i will be staying…
Now iam wondering??? apart from pushups and some core stuff, what else can I really do, to keep my body in shape.
any articles or tips would be great thanks!!
Lots of free routines and a couple of reasonably priced (and highly praised) books on Ross’ site.
Read more on a recent thread about him here:
http://www.T-Nation.com/readTopic.do?id=1454042&pageNo=0
LA
where in Spain will you be living and how do you know there are no gyms? Just curious.
Register for the newsletter and get Zach Even-esh’s Ebook. Lots of good stuff in there, especially bodyweight circuits.
You don’t need any book. Pull-ups (towel), push-ups, step-ups, one leg squats, natural glute ham raises, bridges, sprints, box jumps, bulgarian split squats, bodyweight squats, burpees, crunches, leg raises, handstand push-ups…Do some of these everyday and you’ll be fine. Don’t waste money.
Spain has gymns. I’ve been there, I’ve seen them.
Im not going to spend 5 euros a day plus transportation costs to use a gym, i will be living outside of the city in a small town…
The original question is what can i do to keep my built at home, and I know some of you anwsered thank you, but will these exercises be enough would i have to do a very high volume for them to be effective?
This is what iam looking for …THANKS SO MUCH EVERYONE!
[quote]PHGN wrote:
You don’t need any book. Pull-ups (towel), push-ups, step-ups, one leg squats, natural glute ham raises, bridges, sprints, box jumps, bulgarian split squats, bodyweight squats, burpees, crunches, leg raises, handstand push-ups…Do some of these everyday and you’ll be fine. Don’t waste money.[/quote]
The book from Zach is free! It will help someone like the OP put together his own programs using bodyweight exercises or minimal equipment (one dumbbell).
You can also read some of the bodyweight articles on T-Nation for ideas or go to www.rosstraining.com and get some of his workouts online.
Sandbags my man.
Muscles will only stay hooooge if they are subjected to enough loading. Unfortunately for some of the more advanced builds, bodyweight excercises may not be enough to maintain an exceptional build.
The problem is “no weights”, but with sandbags (which you can fill with dirt even. Even Spain has dirt)you have the means to “create” some weights, and some pretty challenging ones!
So, a simple program of some bodyweight movements plus some sandbag movements will go a long way to maintaining a good physique and strength. Hell, “sandbagging” will definitely improve your “functional” attributes of your muscles!
Hi, long time reader first time poster. I have kind of the same question.
Currently I have been doing a mix between the get shredded diet and the velocity diet since spring break is coming up and I want to look goooood.
Right now I am 6’1 205lb at probably 7% bf. Since I am following the velocity diet on my off days, only shakes and some cottage cheese, and only getting carbs on my workout days, I would like to know how I can go to Cabo for a week and not screw myself.
Last year my roommates and I had 1 meal a day, a bid plate of maccaroni and cheese and the rest of the day we just drank lots of alcohol. I don’t want to lose all my gains or put on a lot of weight. Help. Thanks