[tomc]

i always seem to pick shit weather days to try and get out - ive just started back again after a near enough 7 month break and i just wanna get strong - anyother suggestions apart from the classic door-frame pull ups??
interested.....

[Bubba]

http://www.housegymnastics.com/

 :wink:

[tomc]

hahahahahaha thats absolutely amazing!
if you see an article about a sheffield student being seriously injured at his home - you know who it is!  :

[Tim Heaton]

Have a look at my post on Elbow Pains I think it is on page 3. I linked to some gymnast website which I am sure would get you proper strong.

[tomc]

any chance u can paste up a link mr heaton?  

[webbo]

years ago i used to do a workout at home consisting of 1 pullup 1 h/leg raise 1 dip 1 sit up 1 press up then 2-3-4-5-5-4-3-2-1then short rest and repeat.i used to 4 sets at most,it seemed to both strength and aerobic fitness.
i was doing a lot of grit routes at the time and it seemed to work.

[Tim Heaton]

Cut and pasted from that thread:

If you want exercises for any bit of the body all you have to do is click on the corresponding part on this page and it comes up with a million and one suggestions.

http://www.exrx.net/Lists/MMale.html

I would suggest doing the ones in bold which also say they are the compound exercises i.e. work several muscle groups rather than just the triceps. Personally I have found weighted dips (shoulder width grip) to be the best but vertical pushups are also good, I also quite like close grip bench press. If you are beastly strong then you could try planche pressups a la olympic gymnasts:

http://www.drillsandskills.com/images/display?path=planch.jpg

Do a pressup from this position - how????

Loads of other body weight exercises you can do are also to be found on this page:

http://www.drillsandskills.com/skills/cond/upper

They seem to work for gymnasts and on the T.V. they look nails so should work for mortals too.

[the_dom]

http://www.exrx.net/Lists/MMale.html

Whoa - I got some funny looks at the office when I clicked on this link..

[Tim Heaton]

Sorry, you could instead try

http://www.exrx.net/Lists/MFemale.html

You'll still get funny looks though, just different  

[tomc]

cheers dude thats ace - do you think i can still do the exercises if i substitute the dumbells for 2litre bottles?  

[Tim Heaton]

Don't see why not although that might not be heavy enough for quite a lot of the exercises on the exrx site. I ain't no training guru though just got recommended the site from someone in the gym I go to.

Perhaps the gymnastics stuff might be more easily applicable if you have litttle equipment? Other than that you would get bloody strong just doing pullups and dips with maybe a bit of 1 legged squat work - hold onto a doorframe for balance to start with.

Sure someone who knows more about these things could recommend other exercises too.

[Fingers of a Martyr]

tom mate, i wud definatley get a pull up bar from argos. for 7 quid u can't find anything half as good for twice the price.

if you've just got a door frame weighted deadhangs are the way to go. also sand down two hand-width areas, so u can open-hand train as well. also always try and hold an L shape when deadhanging. kills two birds with one stone.

[dave]

be carefull doing so-called "doorframe" pullups. in most houses the achitrave (which is what you are actually pulling on, not the doorframe) will just be nailed into the frame, and depending who put it there may not be all that strong, and the thing with nails is they can just pop out.

[tomc]

thats a mint idea mr martyr - im in a rented flat so i cant really go bolting fingerboards to the doorframes - ill get down to argos asap!  :

[Tim Heaton]

Oh one more thing you can do without any equipment is plyometric stuff such as  vertical jumps, long jumps, hurdles, box jumps, clap push ups e.t.c.

It sounds a bit crap but they are actually really good for developing explosive power aswell as being hard work. You need to make sure your legs/arms are strong enough first though as otherwise you might get injured.

There are loads of exercises you can do have a google on the internet and it will come up with loads of suggestions. Most sites will only mention leg based stuff (they will get you good and bouncy for dynos at the very least) but as I said above you can also do clap push ups, box pushups e.t.c. to work the upper body.

[vivahate]

http://www.exrx.net/Lists/MMale.html

Whoa - I got some funny looks at the office when I clicked on this link..

.

i know just the looks you mean, a group of freshers just walked in on my clicking on that naked man