So, you want to work out hard, but you have the following issues:
- No way to get to a gym, or cannot afford to join a gym
- Have a 110 lb weight set
- No bench
- Desire to get big and strong so much it hurts
- No real idea what to do
So, what do you do? Packing it up and calling it a day is just not an option, particularly when there are so many options. Here are a few:
Rest
- Same as before, work out every other day. Rest is the magic bullet to your muscle growth.
- Get at least 8 hours a day. I remember way, way back when – Franco Colombu claimed that one hour of sleep before midnight was same as two hours after midnight – GO TO SLEEP EARLY!
Nutrition
- With so much “natural” food around, no need to supplement.
- Whole milk becomes your protein drink (half a gallon a day – learn to love it)
- Orange and Grape Juice become your carbohydrate drink. A glass after the work outs gets the sugar back into your system.
- Eggs – pure protein.
Exercise
- Combination dead lift/power clean/military press
- With your feet shoulder width apart, reach down and grab the barbell with shoulder width grip. Back is flat or a slight arch. Head up, looking straight ahead. Butt is down, with knees bend. You are in classic dead lift start position.
- Simply stand up, using your legs, keeping your back slightly arched (butt down).
- As you stand, pull the bar up and pass your waist, as it passes your waist, start to flip the bar to your upper chest (in slow motion, the bar will actually move away from your body as it flips in a circular motion from your waist to your chest – and you will also most likely go up on your toes to help flip the bar)
- From chest position, press bar straight over your head.
- With bar overhead your head, simply reverse the movement and bring the weight to the ground.
- But, just before the bar touches the ground, pull it back up for another rep
- Practice, practice, practice movement with light weight (like empty bar or 40 lbs) before increasing weight.
- With this total movement, you can get a great effort with less than 100 lbs. for 3 – 4 sets of 12 reps.
- Bent over rows
- The position starts with you bent over so that your back is parallel to floor. Now, arch your back so that your head and shoulders are higher than butt. Your head, and eyes, are straight ahead. Bend knees. That will lift your head and shoulders up a little more. Hang your arms straight down. That is the start position.
- Grab bar and assume start position.
- Pull bar to waist and down again.
- Start with 30 to 40 lbs and practice movements.
- Once comfortable with movement, do 3 sets of 12 reps.
- Elevated Pushups
- Regular pushups with your feet up on a chair. Easy movements.
- To increase resistance, have someone put weight on your back, or carefully position it yourself.
- Door Squats
- Stand close to door edge and grab of the door handles – one hand on each side.
- With back straight, squat down and out.
- In the down position, your feet are flat on the ground with your butt right down by your heels.
- Your back is straight. You are actually leaning back and you are holding the door handles to keep you from falling back on your butt.
- Your arms are straight out, up and in front of you holding either side of the door handles.
- Stand straight up. Feel it in your quads.
- Barbell Curls
- Easy
- Close Grip Pushups
- Get in pushup position
- Move hands together and form a diamond with hands and start doing pushups. Easy
There you go – a complete workout. Same rules apply. Work up to 3 sets of 10 to 12 reps. With pushups and door squats, you will find yourself doing 25 to 30 reps in no time. Improvise to increase resistance. Do door squats wearing a backpack. Be careful you do not damage your door. The higher you elevate your feet, the greater the resistance, but again be careful.
You do not need to go to the gym or have to buy fancy equipment. With a 110 lb barbell set, you can get a great workout. The power clean combination alone works nearly every muscle in your body. Remember, lots of whole milk, eggs, and fruit juices powers your nutritional campaign. Get a good night’s sleep every night.
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