You may gain a little size, but it won’t be anything huge. Good starting place at least. Like Samir said, you’re gonna need to get under a bar to add any significant amount of size.
Actually, I’ve got another idea, since I don’t have a bar. So I have a weighted vest, and I was thinking I could add 10 lbs to the vest for every round I complete. Who thinks this could be good? I wouldn’t add reps to push ups, pull ups, or squats, I’d just add 10 lbs. Every round I complete ya know?
[quote]Tommiboyy wrote:
Actually, I’ve got another idea, since I don’t have a bar. So I have a weighted vest, and I was thinking I could add 10 lbs to the vest for every round I complete. Who thinks this could be good? I wouldn’t add reps to push ups, pull ups, or squats, I’d just add 10 lbs. Every round I complete ya know?[/quote]
Now that’s a good idea. 10lbs might be too much to add each time, but if you add some amount each time, that will work well.
Yes,adding weight will actually increase the likelihood that you will actually get a ‘Big Chest/Big Back’ from just these 2 movements.
Good luck though… I have benched 310+ pounds PAUSED and still don’t have a big chest.
Hi Tommiboy:Regarding this routine.I think it is way to many rep’s.Why not get a personal trainer,a person who’s psysique you admire and get a beginner’s Squat,bench press and other multi-joint exercises,as Over-training is worse than under-training.At least with under training you can recover and be ready for the next session,but with over training your body is alway’s producing cortisol,adrenaline and other stress hormones that eat muscle.see ya john
Hi Tommiboy:Regarding this routine.I think it is way to many rep’s.Why not get a personal trainer,a person who’s psysique you admire and get a beginner’s Squat,bench press and other multi-joint exercises,as Over-training is worse than under-training.
At least with under training you can recover and be ready for the next session,but with over training your body is alway’s producing cortisol,adrenaline and other stress hormones that eat muscle.see ya john
Lets think this over, you have a weighted vest, 2 25 pound dumbbells, and a 90 pound barbell. Go out and buy 2 45 pound plates. With this and no bench you can do these exercises…
Chest:
Floor press
Decreased ROM flies (just lay on the floor)
Weighted dips
Pullovers
Floor press to your neck (upper chest)
I don’t know what it’s called but you bridge yourself up then basically floor press the barbell, it just has a greater range of motion
Weighted pushups
Back:
Hang clean
Power clean
BB row
Reverse grip bb row
Pullover
Bent over fly
Shrugs
T-bar row
One arm row the 45 lb plate
[quote]Tommiboyy wrote:
so i read up on Chad Waterbury’s article “Big Back, Big Chest, Real Fast”, i am going to start up on it.[/quote]
You really shouldn’t, because at your current stage, you’d be better served training with free weights as best as possible. But, since you seem to be going for it, I absolutely suggest adding the “extra” upper body work Waterbury mentioned three days a week. As long as you’re eating plenty, which you should be, some specific training won’t hurt.
If you’re doing the plan, do the plan. If you want to add lower body work, you’re trying something new and untested. Waterbury’s PLP program, which WheelMan linked to above, includes lunges and a totally different set/rep format.
But, one way or another, you need to be training your legs every week.
That would be a terrible idea because it would mean you’re 8 weeks removed from a well-rounded weight training program. Since just about a month ago you were talking about gaining weight, the sooner you can lift heavy, the better.
No.
The hormone benefits of heavy weight training are debated. The hormone boost from basic unweighted bodyweight exercises will be minimal at best.
[quote] But I only have 90 lbs worth of weight I can put on my barbell. I have 2 other 25 lb. Hex dumbbells.
…
I have a weighted vest[/quote]
What’s the heaviest you can make the vest? I’m guessing it’s the kind with rods or some kind of detachable weight that you slip into pockets to change the weight?
This equipment obviously isn’t ideal, but it’s certainly enough to build a more well-rounded routine so there’s no need to think you can “only” train with bodyweight exercises.
So Chris, what you’re saying is I should do regular weighted leg workouts instead of bodyweight leg workouts? And do you think it’d be a good idea to evaluate the results of the program after I do the week of rest, and then decide whether or not to do the program a second time? And Johnny, I can’t get a personal trainer, and Chobbs, I can’t get any more weight than I already have at the moment. But my vest is 40 lbs, and its got little sand packs you put in pockets. I wish I could get more stuff, but I can’t, so I’ve just got to work with what I’ve got, ya know?
[quote]Tommiboyy wrote:
So Chris, what you’re saying is I should do regular weighted leg workouts instead of bodyweight leg workouts?[/quote]
Definitely. Twice a week will be fine. With just a pinch of creativity, you can get much more out of your equipment until you have a chance to either get more weights or get to a gym.
For example…
A 40-pound vest, a pair of 25-pound dumbbells, and an (up to) 90 pound barbell will let you do lunges, barbell hack squats, Zercher squats, front squats, back squats, Romanian deads, and step-ups. That should be plenty of options for now.
Again, the sooner you get on a well-designed, well-balanced program, the sooner you can see total body size and strength gains. The Waterbury routine being discussed here is not, by any means, meant to be used long term. Especially by a young underweight dude trying to gain size.