I am 15 years old and being made to go to france for 6 weeks to learn french and go to school over there . Unfortunately, I have been informed there is no gym over where I am staying .
Could anyone gimme some advice on how to maintain as much muscle mass as possible by doing bodyweight exercises ?
I am under 6 ft and weigh about 150lbs, bench about 140lbs and squat 220lbs.
Shoulders:
Hand-stand shoulder presses leaning against a wall.
Lifting heavy stuff above ur head.
Shouldn’t be too difficult finding stuff for lateral extensions and front-raises…
Chest/Triceps:
One Arm Pushups - start from sitting into a chair, progress to free form…
Pushups with someone sitting on you.
Incline pushups with legs on bed.
Dips - between chairs and/or with legs hanged and hands behind back.
Floor-pressing heavy shit with two guys spotting…
Back/Biceps:
Any form of chinups/pullups. Close-grip pullups are awesome for biceps, especially if you can manage to add some weight by strapping it unto you. I bet you can find some chinning bar, and if not you can buy one and take it with ya.
Try finding heavy things you can curl. In Israel we have water-stands with huge water-fillers that offer great handles. You can control the weight with water, and it’s a good replacement. Many types of water holding canisters with handles could be good.
Legs:
Full Squats while holding heavy stuff.
Overhead Squats - while holding heavy stuff above ur head. Good core workout too.
Pistol squats - start from sitting into a chair, progress to free form, and from there to holding heavy stuff in hands.
You can try lifting heavy stuff off the floor trap-bar-deadlift style - just keep you technique on par.
Deadlifts with Sofas, Beds, etc…
Sprtints are always great.
[quote]the.israeli wrote:
Shoulders:
Hand-stand shoulder presses leaning against a wall.
Lifting heavy stuff above ur head.
Shouldn’t be too difficult finding stuff for lateral extensions and front-raises…
Chest/Triceps:
One Arm Pushups - start from sitting into a chair, progress to free form…
Pushups with someone sitting on you.
Incline pushups with legs on bed.
Dips - between chairs and/or with legs hanged and hands behind back.
Floor-pressing heavy shit with two guys spotting…
Back/Biceps:
Any form of chinups/pullups. Close-grip pullups are awesome for biceps, especially if you can manage to add some weight by strapping it unto you. I bet you can find some chinning bar, and if not you can buy one and take it with ya.
Try finding heavy things you can curl. In Israel we have water-stands with huge water-fillers that offer great handles. You can control the weight with water, and it’s a good replacement. Many types of water holding canisters with handles could be good.
Legs:
Full Squats while holding heavy stuff.
Overhead Squats - while holding heavy stuff above ur head. Good core workout too.
Pistol squats - start from sitting into a chair, progress to free form, and from there to holding heavy stuff in hands.
You can try lifting heavy stuff off the floor trap-bar-deadlift style - just keep you technique on par.
Deadlifts with Sofas, Beds, etc…
Sprtints are always great.[/quote]
Lots of good stuff here. Ill add that for legs I like jump squats a lot. They can really help with your explosiveness. You might check out the V-Diet’s V-Challenge days for ideas too. Those will do some serious damage. Trust me…I know…
I’m sure you’ll be brining some type of luggage with you so load that up with as much stuff as you can and do some carrying work on stairs, you can change up how you hold it too - over head/hug the bag/use the handles… The handles on there also usually provide for pretty convenient replacement DBs.
There are also a lot of articles on here (which I just spent about half an hour looking for but couldn’t find - sorry) regarding how to train without weights and how to use different crazy pushup variations. Perhaps you will have better luck if you hunt for them. I had one article in particular in mind which I am fairly certain was written by Craig Weller but I can’t for the life of me remember the title and the other just type pushup in the search bar and root around in the results for a while.
Can you afford a TRX? If not maybe you can get some strong belts and carabiners and make your own.