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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 ...


6

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 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 ...


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 ...


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 ...


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 ...


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 ...


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

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 ...


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

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

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. ...


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

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

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

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

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 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 ...



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