Natural Freedom
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When you can't reach a gym
http://naturalfreedom.info/viewtopic.php?f=27&t=2882
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Author:  Flux [ Sun Dec 30, 2012 4:21 am ]
Post subject:  When you can't reach a gym

When your busy and can't make it to the gym what exercises do you guys do?

List them, how to do them, and how many sets.

Bonus points: What are some good daily stretches for flexibility?

Author:  Meraki [ Sun Dec 30, 2012 8:32 am ]
Post subject:  Re: When you can't reach a gym

I live 1 block from my gym, so that rarely ever happens, but there are some times where I wake up and feel like I have some energy to burn before getting down to the day (I work out at the gym usually 6pm), and on those days I'll go run some sprints in the park, maybe just jog around the neighborhood for a bit - just listen to the body and feel what its asking for.

You could also just do what these guys do...

http://www.youtube.com/watch?v=r65RBDeLvGY

Author:  Aragorn [ Sun Dec 30, 2012 9:06 am ]
Post subject:  Re: When you can't reach a gym

Cardio is really easy to do outside a gym. I either go swimming, do plyometrics or yoga at home, or go sprinting/jogging outside.

When working out at home, I do have to have a pull up bar. It's the only equipment I need. Basically, I follow the prison workout (not sure if that's what it's called), it's 6 excercises with varying degrees of difficulty that you progress towards: handstand push up, regular push ups, pull ups, hanging leg raises, bridge, squat. You work up towards a one armed handstand push up, one armed regular push up, one armed pull up, straight leg raises, bridge, and one legged squat.

I mix it up with some static gymnastic holds from time to time.

Gym is way, way better though. Nothing can really beat the deadlift.

Author:  GoldenBoy [ Sun Dec 30, 2012 11:51 am ]
Post subject:  Re: When you can't reach a gym

Convict Conditioning :
http://www.naturalfreedom.info/viewtopi ... =27&t=2302

Zan Zhuang :
http://www.naturalfreedom.info/viewtopi ... 221&p=1335

Author:  rekieter [ Sun Dec 30, 2012 1:41 pm ]
Post subject:  Re: When you can't reach a gym

Methode Lafay- the best so far program I found on training in home. Got my version but it is in polish, I think it should be easy to find it in english

Author:  peregrinus [ Sun Dec 30, 2012 3:17 pm ]
Post subject:  Re: When you can't reach a gym

GoldenBoy wrote:
:D

Fully agree.

To original poster: Also, there are tons of body-weight exercises you can do without equipment.
Do not come to have the gym as a crutch.

You can even do exercises in your chair at work as you work.. Not hard to work on parts of your body as you type away or speak on the phone..

Author:  Sai [ Sun Dec 30, 2012 10:35 pm ]
Post subject:  Re: When you can't reach a gym

I don't go to the gym. I do the convict workout and I use "building blocks" ( blocks that they use in construction in the Caribbean) ;) , I also get wet (fully clothed) and jog in the sand on the beach.

Author:  GoldenBoy [ Mon Dec 31, 2012 9:07 am ]
Post subject:  Re: When you can't reach a gym

Also :

Contracting your bumhole :
http://www.naturalfreedom.info/viewtopi ... t=10#p5342
peregrinus wrote:
The Kidd!! wrote:
Contracting your bumhole on a regular basis is actually great in helping to delay orgasm.
It is even better at getting you to the point where you can experience your orgasm without ejaculating.

Best of both worlds
:D

Author:  Flux [ Sat Jan 05, 2013 5:01 am ]
Post subject:  Re: When you can't reach a gym

Meraki wrote:
I live 1 block from my gym, so that rarely ever happens, but there are some times where I wake up and feel like I have some energy to burn before getting down to the day (I work out at the gym usually 6pm), and on those days I'll go run some sprints in the park, maybe just jog around the neighborhood for a bit - just listen to the body and feel what its asking for.

You could also just do what these guys do...

http://www.youtube.com/watch?v=r65RBDeLvGY

Holy crap that's amazing! Convict Conditioning looks good too. I don't know what to do, I have a fitness plan I wanna use first but I need to go to gym for that.I think it's best to try one program a time.

GoldenBoy wrote:
Also :

Contracting your bumhole :
http://www.naturalfreedom.info/viewtopi ... t=10#p5342
peregrinus wrote:
The Kidd!! wrote:
Contracting your bumhole on a regular basis is actually great in helping to delay orgasm.
It is even better at getting you to the point where you can experience your orgasm without ejaculating.

Best of both worlds
:D
Doesn't that help with multiple orgasms too?

Author:  Jared [ Tue Jan 08, 2013 4:48 pm ]
Post subject:  Re: When you can't reach a gym

You´ll make a good deal if you buy free weights at 1kg/2€ ratio.

Author:  Jared [ Tue Mar 19, 2019 8:05 pm ]
Post subject:  Re: When you can't reach a gym

Flux wrote: *
When your busy and can't make it to the gym what exercises do you guys do?

List them, how to do them, and how many sets.

Bonus points: What are some good daily stretches for flexibility?
This has worked well for me (11 day program)

1 Biceps + Triceps
2 Legs + Abs
3 Chest + Shoulders
4 Rest
5 Back + Abs
6 Triceps + Biceps
7 Legs + Abs
8 Rest
9 Shoulders + Chest
10 Back + Abs
11 Rest

Long Program: 20 sets, 12+8
(Day 1: Biceps 12 sets Triceps 8 sets) (Day 6 reversed; Triceps 12 sets Biceps 8 sets)

Short Program: 12 sets, 7+5
(Day 1: Biceps 7 sets, Triceps 5 sets)

Other:

20/12+8
18/10+8
16/9+7
14/8+6
12/7+5

reps matter not; always to failure and beyond. 3-20 reps.
if I feel I need extra rest, then there's days 12 and 13

Currently: 97-98 kg / 214-216 lbs and growing
(resistance bands, Convict Conditioning, boulder throwing for explosive strength)

Author:  Jared [ Tue Aug 13, 2019 7:01 pm ]
Post subject:  Re: When you can't reach a gym

How Do Resistance Bands Compare to Weights

Quote:
Resistance Bands are known for their convenience and portability but how do they compare to free weights when it comes to real muscle building results?
JamesGrage Undersun Fitness

YouTube ~ 14 min

https://www.youtube.com/watch?v=xf9QQBc_7e4

+ Can resistance bands get the same results as weights?
+ Progressive Resistance as it relates to Progressive Overload
+ Which resistance bands does James use?
+ Variable Speed of reps (time under tension)
+ Training Fast Twitch Muscle Fibers with resistance bands
+ Free Range of Movement with resistance bands
+ Mechanical Tension of weights vs resistance bands
+ Linear Variable Resistance (LVR) with bands
+ Resistance in Multiple Planes with resistance bands
+ Constant Tension with Resistance Bands
+ Freedom to Train Anywhere and Anytime with Resistance Bands
+ Comparing cost of gym membership to resistance bands

Holy Grail!

Author:  Jared [ Mon Jan 20, 2020 9:16 pm ]
Post subject:  Re: When you can't reach a gym

My new routine w/resistance bands.
I like this! It's perfection!

3 days on 1 day off

1) Chest + Triceps + Abs
2) Back + Biceps
3) Legs + Shoulders
4) Off

Then just switch the order

1) Triceps + Chest + Abs
2) Biceps + Back
3) Shoulders + Legs
4) Off

---

For example, Triceps 9 sets + Chest 7 sets and
switching to Chest 9 sets + Triceps 7 sets

Author:  Jared [ Tue Feb 11, 2020 3:06 pm ]
Post subject:  Re: When you can't reach a gym

I can't tell if it's this new training program or
the new supplements I'm taking, this is kicking in really good.
More strength, increased stamina.

Food (pescetarian)
Water
Coffee

L-arginine
Creatine Monohydrate
BCAA
L-Glutamine
Whey Protein

All supplementary vitamins A B C D E
Zinc
Iron
Selenium (1 pill every 3 days, potentially harmful in excess)
Magnesium

Especially L-Arginine seems to cause a good pump after 1st warm up set.
Good response. Awful taste. Smells like rubber and piss.

Author:  Jared [ Sat Apr 04, 2020 10:00 pm ]
Post subject:  Re: When you can't reach a gym

You can add another benefit of resistance bands
on the list, now that gyms are closed.

I can still bench press about 155kg (340 lbs)
after my diet, but I can't simulate bench press
with 3 heavy bands combo. If you think bands are
for rehabilitation, think again.

Bands are frigging awesome.

At the starting position, where there's lighter tension,
I just do 1½ reps.

1)Starting position
2) half way
3) slowly back to starting position
4) full rep
5) slowly back to starting position.

1½ reps man! 8-)

And, waking up early, like really early, earlier than Batman.

Author:  peregrinus [ Sun Apr 05, 2020 6:12 pm ]
Post subject:  Re: When you can't reach a gym

Resistance bands are awesome

Can be used in so many different ways, movements, tensions.

Interesting times Jared

Author:  Jared [ Wed Apr 08, 2020 4:11 am ]
Post subject:  Re: When you can't reach a gym

Yes, indeed.

+ Before adding a new resistance band to say, overhead press simulation,
I try to reach 10 reps, and do the negative phases slower than I did a week ago.

+ Increasing TUT (time under tension) before taking a new / heavier band.
Working from 40 sec to 80 sec, then adding a heavier band, and starting anew
from 40 sec, another week.

- Measuring progress w/ weight is more accurate, you'll know the exact kgs/lbs.
You'll have to go by approx w/bands. (Or that's what I'm used to do, still)

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