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6

The best thing for you to do right now is recover. Your body is already working overtime to repair your damaged ankle. You don't need to be taxing it further by trying to exercise and risking injuring it more, particularly with the options you've listed. Want to exercise, anyway? Do rehabilitation work, if you can, and ideally under the supervision of a ...


5

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 ...


5

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

You must do legs in your workout. Think of your body as a growing tree. Have you ever seen a tree with a skinny trunk and huge branches? As your legs get stronger and you strengthen your core the rest of your body will fall in place - you have an upper body workout (that is probably not optimal but I don't know enough about you to recommend something ...


3

Do you own a smartphone/tablet? If it's available then get yourself an app for Tabata/HIIT. I personally use „Bodyweight Training by Mark Lauren“ (also available as book), which is progressive, customizeable and has a ton of exercises (and video descriptions for the iPad). A timer for tabata and a sample HIIT workout is also built-in. I think you get the ...


3

The preferred way to load pull-ups is with a dip belt hung around the hips. This allows for variable loading from very little weight to multiple 45 pound plates, but more relevant to this question, it centers the weight on your hips instead of the shoulders. This means it doesn't change the angle you're pulling at, it simply makes you heavier. It should ...


3

The smog coming from the forest fires in Indonesia will affect you inside as well as outside, unless you have air filters inside or you wear a suitable face mask (e.g. a mask with an N95 rating). If you insist on working out inside and you can't find a treadmill to use somewhere then you can try jumping rope. I would advise you to start jumping rope ...


3

The narrower your center of gravity the harder it is to balance the plate. Think about trying to press a relatively light bar that was 30 feet across. It would be very taxing to balance this bar even if it didn't weigh much. The balancing will happen from the use of your muscles, and the wider the weight distribution makes it seems heavier - due to more ...


2

High five for working out at home! You can achieve the superb fitness level with home exercise if you know what you are doing. Anyhow I remember doing pull-ups with a backpack once too. However the backpack would disbalance me since it was not tightly wrapped around my body. That's why it's much better to weighted pull yourself with a belt. The belt will ...


2

The weight itself won't impact the pullup much no matter where you locate it, as even in a backpack or buckled around the hips it's still going to be close enough to the center of the body that it won't pull "away" from the line of motion (Unless you excessively sway or arch). If you had some sort of contraption where the weight was suspended out away from ...


2

If you're going to follow Starting Strength, then the only equipment you'll need is a squat/power rack. Make sure to get a rack that can support the bar on the inside AND outside, that way you can do the overhead press without the top of the rack obstructing you. First thing you want to address is safety: is the floor steel reinforced concrete, or is it ...


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 ...


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

No, the cable pull will not be a perfect substitute for a deadlift. Looking at the pictures above, it's very clear that the angle of the cable pull is much different than that of a typical deadlift. As a result, the effects on the engaged muscles will be different from those engaged in deadlift. A traditional deadlift engages your thigh and arms' muscles ...


1

You could just do burpees, pushups, situps, air squats, etc. with various rep schemes (e.g., 5 rounds of 10 pushups, 25 situps, 30 airsquats for time, or as many rounds as possible in 20 minutes of 20 burpees, 100 unders with a jump-rope, 15 v-ups). Here's a great guide for no-equipment HIIT workouts: ...


1

There really is no need to use a bench for any of this. The "hanging" part of the back raise can be handled by dead lifts, good mornings, those type of exercise where you raise to an upright position against resistance. The only part of the exercise you describe that isn't worked can be worked satisfactorily simply by laying on your stomach, and raising ...


1

You can give this workout a shot if you have someone that can spot you. You could also consider doing some stiff leg dead-lifts and standard dead-lifts, but these don't meet your "bodyweight" requirement.


1

Sorry if this answer is way too late to help you at all but extra exercise in this form is certainly not going to hurt your goals. Having an exercise ball is definitely going to complement your physique with loads of exercises to do such as planks/crunches etc. I would recommend still hitting abs though as its going to get important as you progress more with ...


1

Flip it(the backpack) to the front, dude...hang it from your legs, be creative. Placement is going to bring in helper muscles, but if you want an emphasis on your core, just swing it around the front, it's a pulling motion, the weight will be focused on your center, and shouldn't get in the way of the exercise at all (shoulders maybe)... BTW 5 pull-ups in a ...


1

You are right, for increasing muscle mass, training at intensity that allows you to perform 8-12 reps per set is reasonable. But note that it's not the number of repetitions per set that make the muscles grow, but the intensity of each repetition. If you are able to do more than 8-12 reps per set with a certain weight, the intensity of that weight has ...



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