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7

Yes, you certainly can. Zod's routine is a good starting point, and is a great workout. But the progressions in that routine are in numbers and frequency, which means that you'll eventually plateau on strength. In order to get ripped with bodyweight exercise, you'll need a true strength training program that progresses in difficulty as well. There are ...


7

The answer is a resounding YES. Body weight exercises can bulk up your body with muscles, give you six pack, strong arms, and legs. It can even get you a babe (okay, that last part isn't true :)). Tons of body exercises exist to sculpt your body. Variations of pull ups, chin ups, and plank exist. Push up is one of the most popular body weight exercises ...


5

The mats are a good idea even if you are in a single family home on the ground floor. They will help protect both the floor and your equipment. Any lift where there is a risk of dropping the weight can't be done in an apartment. It's for the same reason you can't run and jump without bothering your neighbors. Impact noise travels through ceilings and ...


5

My son asked me to take a look at this question. I'm a second-generation phlebologist, myself the son of the man who coined the word "Sclerotherapy" (=injection treatment of varicose veins) in 1939, and who founded the organization currently called the "American College of Phlebology" (it started as the "Phlebology Society of America", which I ran for about ...


4

Your current exercises are all quite 'isolational' I would suggest doing bodyweight squats which work all of your big leg and ass muscles. When they get easy you can start holding your dumbbells in a 'goblet squat' style to increase the load. Eventually you may even consider a barbell and weights. Alongside that something like burpees will get you ...


4

With your goal of everyday strength, bodyweight exercises are sufficient, provided that you work the right muscles with the right exercises. Here is what i would suggest: Upper body: Buy a set of resistance tubes, they are very affordable and help you work muscles such as the biceps, triceps. Then of course all variations of the pushup, with and without ...


3

If you want to let your "pushup muscles" rest, that's good. I would suggest throwing in pullups and squats, either on the same day as you do pushups, or on the days in between. This way, you're not only training chest/triceps, but also working upper back, biceps, and legs. There are a million different bodyweight exercises you can do with minimal ...


3

Are you certain about the unloaded bar weights for your home and your gym? Look up the specs on your bar and the bar at the gym. Grip also makes a difference, but should not be that profound. It doesn't look like York puts up specs on most of their bars (which is bad practice IMO) but you can probably send them an e-mail. Don't know what brand or model the ...


3

In order to make appreciable strength gains, you need to add weight incrementally. Without a barbell, or machines (eek!), this is difficult. Your adjustable dumbells will stop generating training adaptations in a very short amount of time. In my opinion, the best thing you could do is go to a gym. Just make it a priority. The next best thing would be ...


3

I personally went from overweight to gaining muscle using jogging twice a week and bodyweight exercises three times a week. The run was a C25k program. Once I hit 5K I focused on improving my time slightly but haven't gone any further as it suits my schedule (25 mins) As for the bodyweight exercises, I went with using a suspension system (TRX) for safety ...


2

If you've undergone strength building programs such as Strong Lift's 5X5, then, the only way you'll derive much benefits from a 45-lb plate is through high intensity and high repetitions/sets. While compound exercises are highly recommended, a lot of high repetitions/sets exercises are isolation movements (which allows some parts of the body to rest while ...


2

If I get you right, you can't go to the studio, don't have much time but want to keep as much in form as possible. Also, your equipment is quite sub-optimal. But let's look at the workout first. Workout: To stay in form and keep your strength you need intensity (and consistency) much more than volume. So your lack of time isn't really a concern right now. ...


2

I had a slightly similar situation to yours in that I traveled around a developing nation for a couple of years without access to any form of gym equipment. In short, I would try to do something like this: Gym Days Do full body barbell strength training. One day do squats, overhead press, and deadlifts. The other day, do squats, bench press, and power ...


2

In addition to Alecs good answer and the comments I wanted to add, that there a a lot of different dodyweight trainings availible today. Starting with different polpular Books like Mark Lauren - You are your own gym https://www.marklauren.com/ or perhaps in your case better: Paul wade - Convict conditioning http://www.dragondoor.com/b41/ which are ...


1

If you look up the term "suspension bands" on youtube you will get a variety of exercises that you may be able to adapt to your jump rope. The exercises target your trunk or core muscles, upper and lower body giving you a very good functional workout. TRX is a popular band and this video shows a variety of exercises with the strap using your body weight as ...


1

Dumbbell Rows and Deadlifts have helped me while shoveling. Also a strong core is going to be huge in the overall movement. Try Cable Choppers for core development, single arm rows, or conventional deadlifts. You could also push a sled with 45 lb plates on it. I forget what they are called, but that should give you that positional form similar to ...


1

If I were at the gym twice a week and working out at home one or more times a week, I'd focus my gym time on big strength exercises and my home workouts on mobility and bodyweight moves. For instance, one template might be: Gym: squat, pull-ups Home workout: Yoga (following a video if you have never been to class), burpees Gym: deadlift, overhead press ...


1

Broadly speaking, two things: one, there may be a difference in total volume (60 reps at that weight versus 61 reps at that weight; in this case it's negligible but in other cases it can be substantial), two, you get the benefits and drawbacks of going to failure when you go to failure and not when you don't. Going to failure--that is, doing reps until you ...


1

The carryover from one activity to another is generally better the more similar the activities are. In sports, this is know as the Specificity Principle which states: exercising a (...) particular skill primarily develops that (...) skill. So to get better at one thing, you should preferably do that exact thing. That doesn't mean that you won't ...


1

Go with the basic pushup. Because of the angle of the arms, if you do a floor press with dumbbell (Assuming you mean a bench press type of movement) then you are missing almost half of the available range of motion. If you need more resistance on the traditional pushup, you can wear weighted vests, elevate your feet on stairs or chairs, things like that. ...


1

As Tracy stated, your choice of exercises depends on the goals you hope to achieve. It also depends on your current fitness level when compared to your genetic potential. In other words, if you want your body to change, you have to continue to increase intensity to force change. With that said, the tag implies that you're looking for exercises to add to a ...


1

Given the equipment, you can do a lot of brutal Complexes. They won't get your strength up like real strength workouts will, but you can build some muscle and drop a lot of fat. Tuminello's weight plate complex is a good one to throw in your rotation. Perform the complex five times with only 90 seconds rest between each round. 6-8 Overhead Squat 6-8 ...


1

I've had a home gym in the second bedroom of my apartment for over 20 years and I've never had any noise complaints. I have a power rack, a bench, and 350lbs of weights. I just never drop the weights and I put them down slowly when I'm done. So go ahead and get what you want, just be quiet and you'll be fine.



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