building lean muscles if you don't have a gym and don't need to lose weight?

[Kymus]

Ok, I've worked out off and on for years. My equipment is limited to a barbell, and some free weights. I look at weight lifting mags once in a while when they have one of those "guaranteed full package in 6 weeks!!!!!" articles. I'd love to follow the guidlines and such for it, but I don't have a gym. Does anyone know of any specific material that goes over exercises you can do with minimal equipment? I'm thinking of looking into this book by Mark DeLisle. I saw an article with him in a magazine talking about Navy Seals ab routines. It was all withought equipment. The other thing is, I weigh 150lbs, I really don't need to loose weight or to diet at all. the only excess fat I have is about an inch or so on my stomach. So that is another area I really don't need to focus on that it seems most all "how to build muscle" articles/programs/what-have-you include. So basically what I'm saying, is: Can anyone reccomend something that goes over how to develop lean muscle with the use of minimal equipment?

[Vash]

www.trainforstrength.com

He's got something for you.

[Kymus]

looks good. I'll invest in it once I have a hundred bucks ;). Thanks man

[Vash]

http://www.trainforstrength.com/workouts.shtml

Try his workouts. They're free.

[IronFist]

Originally posted by Kymus
looks good. I'll invest in it once I have a hundred bucks ;). Thanks man

What? Dude, rule number 1: don't pay for workout routines off of the internet (or from anyone else for that matter).

[Kymus]

Originally posted by IronFist


What? Dude, rule number 1: don't pay for workout routines off of the internet (or from anyone else for that matter).

What if the proceeds go to you? :p

[Toby]

(Stolen from Pavel) Floor press. Like benchpress but lie on the floor under your bar and do benchpress type presses. Potentially less ROM than bp, but safer if the bar with weight is high enough that the floor acts as a spotter for you. You might have to rig up small platforms etc to get the heights right (of you and/or the bar).

Deadlift.

Bent press.

Full contact twists.

Etc, etc. What do you want to develop specifically?

[blooming lotus]

dude...I don't know what specifically you're looking for...but as long as you do some cardio (like a 2xdaily 3-5 km run, some shadow boxing ?? hr of aerobics or something)....something for strength and muscular endurance...(like various weight/resistence training + some squats, pushups and stances etc...).....and something for flexibilty ( like pilates ...available on dvd/video ).....and add something for speed and hand conditioning.....like boxing/footwork...with strike practice into mungbeans to ballbearings/sand etc)....you're finely honed and form aside....an't ask for more...get into it..and work your limits!!!!!!!!!!!!! :D :D :D

much luck to you...enjoy it....fit is good!!:D :p :cool:

[SevenStar]

"The other thing is, I weigh 150lbs, I really don't need to loose weight or to diet at all. the only excess fat I have is about an inch or so on my stomach. So that is another area I really don't need to focus on that it seems most all "how to build muscle" articles/programs/what-have-you include. So basically what I'm saying, is: Can anyone reccomend something that goes over how to develop lean muscle with the use of minimal equipment?"

BL, his issue is that he doesn't have a plan... running twice daily, shadowboxing, etc. - that will make him lose weight, which as he stated, isn't really what he wants to do.

[rubthebuddha]

scrapper scrapper scrapper scrapper SCRAPPER! :mad:

that seems to be the most important word for anyone starting out, or any vet needing a good push. just do like vash said, do some of scrapper's workouts on www.trainforstrength.com, and eat well. period.

[Vash]

Dang straight. Doesn't seem to be anything on his level out there right now.

[Kymus]

great, thanks guys