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"Doing more exercise with less intensity,"
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must be done . . . and quickly."
The New Bodybuilding for
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Dr D: Home Workout Advice?
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Fatso

Hi Dr D,
In the light of the Covid-19 virus, and gym closures have you got any recommendations for bodyweight training that can be done at home?

Many thanks.
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perrymk

Hopefully it's OK if I chime in.

While I enjoy lifting weights, I am also a fan of calisthenics. I've read fitness books written by prisoners, books on calisthenics by non-inmates, and even spent 3 years in the army where calisthenics were popular. I still include calisthenics in my routine.

Here is what I call my "hotel room routine." You can call it "prison cell routine" if you need it to sound more macho.

On the minute, every minute, for 10 minutes, do a superset of 10 pushups, 10 situps, 10 squats.

The first superset might take 25 seconds, allowing for 35 seconds of rest. Nearer the last set one might take 45 seconds, allowing for only 15 seconds of rest.

After 10 minutes one will have done 100 pushups, 100 situps, and 100 squats. Not exactly Olympic athlete conditioning but certainly better than eating potato chips in a hotel room.

Of course one can use different exercises, time schemes, etc. At home I like to add in pullups.

As I usually do this while travelling for work (hence the hotel room workout title). I put my watch on a desk along with 10 coins. Each time the second hand (old school analog watch) passes 12, I do a set, then move a coin from one pile to the next.

I hope someone finds this useful.



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hit4me

Florida, USA

not Dr. D,

If you have no weights at home...you can do the following in a 30-10-30 fashion

-bodyweight squats 30-10-30 then immediately to wall squats for 60 seconds
-toe raises 30-10-30
-60 second negative chin
-pushups 30-10-30
-floor crunches 12 reps but holding each contraction for 5 to 10 seconds

just an idea
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tompuderbaugh

As for me, I'm just going to lift my most recent 401k/IRA statement.

Although I might have to do some more reps....Feels a bit "light" recently.

Good training to all!
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BorisV

Maryland, USA

Invest in used Bowflex. Quite often, I see people selling them almost for free on craigslist. I got mine for $20. With a small footprint you get a versatile machine, and with a little imagination and knowledge of different exercise techniques, you can have decent workouts never repeating them in several months. Although I have a full line of Nautilus and various other tools (barbells, dumbbells, pulleys, dip/chin-up stand, roman chair, some pieces from Larry Scott's line, Zane's Leg Blaster etc,), my wife and children prefer to exercise on Bowflex and I ha have had one of the best arm workouts in my life using just Bowflex.
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Grant D

Illinois, USA

Unfortunately OR FORTUNATELY ...
Bow Flex will not work beyond newbie gains. All resistance training MUST be applied with a Gravitized Weight. This has been stated before and can be researched by those that care to know.

Please do not ask me. However, the research you must do is hard to find since the true concept of Gravity is (at this time) not yet understood by Humanity. No one makes gains without Gravitized Weight (beyond newbie gains).

Grant

BorisV wrote:
Invest in used Bowflex. Quite often, I see people selling them almost for free on craigslist. I got mine for $20. With a small footprint you get a versatile machine, and with a little imagination and knowledge of different exercise techniques, you can have decent workouts never repeating them in several months. Although I have a full line of Nautilus and various other tools (barbells, dumbbells, pulleys, dip/chin-up stand, roman chair, some pieces from Larry Scott's line, Zane's Leg Blaster etc,), my wife and children prefer to exercise on Bowflex and I ha have had one of the best arm workouts in my life using just Bowflex.


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Nwlifter

Grant D. wrote:
Unfortunately OR FORTUNATELY ...
Bow Flex will not work beyond newbie gains. All resistance training MUST be applied with a Gravitized Weight. This has been stated before and can be researched by those that care to know.

Please do not ask me. However, the research you must do is hard to find since the true concept of Gravity is (at this time) not yet understood by Humanity. No one makes gains without Gravitized Weight (beyond newbie gains).

Grant

BorisV wrote:
Invest in used Bowflex. Quite often, I see people selling them almost for free on craigslist. I got mine for $20. With a small footprint you get a versatile machine, and with a little imagination and knowledge of different exercise techniques, you can have decent workouts never repeating them in several months. Although I have a full line of Nautilus and various other tools (barbells, dumbbells, pulleys, dip/chin-up stand, roman chair, some pieces from Larry Scott's line, Zane's Leg Blaster etc,), my wife and children prefer to exercise on Bowflex and I ha have had one of the best arm workouts in my life using just Bowflex.



Grant.. seriously, come on...
A muscle has no idea , it only creates tension which induces fatigue (metabolic and mechanical) and those factors trigger signaling factors that lead to an increase in protein synthesis. Gravity has absolutely nothing to do with it.
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Average Al

Nwlifter wrote:
Grant D. wrote:
Unfortunately OR FORTUNATELY ...
Bow Flex will not work beyond newbie gains. All resistance training MUST be applied with a Gravitized Weight. This has been stated before and can be researched by those that care to know.

Please do not ask me. However, the research you must do is hard to find since the true concept of Gravity is (at this time) not yet understood by Humanity. No one makes gains without Gravitized Weight (beyond newbie gains).

Grant

BorisV wrote:
Invest in used Bowflex. Quite often, I see people selling them almost for free on craigslist. I got mine for $20. With a small footprint you get a versatile machine, and with a little imagination and knowledge of different exercise techniques, you can have decent workouts never repeating them in several months. Although I have a full line of Nautilus and various other tools (barbells, dumbbells, pulleys, dip/chin-up stand, roman chair, some pieces from Larry Scott's line, Zane's Leg Blaster etc,), my wife and children prefer to exercise on Bowflex and I ha have had one of the best arm workouts in my life using just Bowflex.



Grant.. seriously, come on...
A muscle has no idea , it only creates tension which induces fatigue (metabolic and mechanical) and those factors trigger signaling factors that lead to an increase in protein synthesis. Gravity has absolutely nothing to do with it.


Likely true.

But then you have not seen the secret research. I think it was conducted around 1785 by the Illuminati. Of course they got the idea from a 60 year old secret manuscript left by Sir Issac Newton. He made some amazing discoveries in physiology at the end of his life. Unfortunately these were never published. How do I know this? I have a good feeling about the story....
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Grant D

Illinois, USA

Refer back to earlier posts on this topic as I have interpreted it and explained it several times before. One aspect is dampening another is volitional control. Not hard to understand if one removes the decades of mis-information. I've seen only a few folks "get it" but even some experts get-it then forget-it. This is why NO ONE make significant gains on bowflex, motor machines, air cylinders, Apollo, bullworker, rubber bands ... my recent postings have also stated, "avoid "touching" a hard stop even on a hold."


Nwlifter wrote:
Grant D. wrote:
Unfortunately OR FORTUNATELY ...
Bow Flex will not work beyond newbie gains. All resistance training MUST be applied with a Gravitized Weight. This has been stated before and can be researched by those that care to know.

Please do not ask me. However, the research you must do is hard to find since the true concept of Gravity is (at this time) not yet understood by Humanity. No one makes gains without Gravitized Weight (beyond newbie gains).

Grant

BorisV wrote:
Invest in used Bowflex. Quite often, I see people selling them almost for free on craigslist. I got mine for $20. With a small footprint you get a versatile machine, and with a little imagination and knowledge of different exercise techniques, you can have decent workouts never repeating them in several months. Although I have a full line of Nautilus and various other tools (barbells, dumbbells, pulleys, dip/chin-up stand, roman chair, some pieces from Larry Scott's line, Zane's Leg Blaster etc,), my wife and children prefer to exercise on Bowflex and I ha have had one of the best arm workouts in my life using just Bowflex.



Grant.. seriously, come on...
A muscle has no idea , it only creates tension which induces fatigue (metabolic and mechanical) and those factors trigger signaling factors that lead to an increase in protein synthesis. Gravity has absolutely nothing to do with it.


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MikaelPR

I have gained and continue to gain muscular fullness between workouts doing a number of non ?gravity? exercises including timed static contractions and water resistance in a swimming pool. Just yesterday I was looking at my Hammer Strength Lateral Raise machine, thinking I should sell it, as I am getting much better results performing LR using TSC with Forearm Forklifts per Steve Maxwell and Drew Baye. In fact, I did recently sell my Nautilus plateload 10 degree chest, as I got better results from doing a combination of TSC flys, flys in the pool and push ups.
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Average Al

MikaelPR wrote:
I have gained and continue to gain muscular fullness between workouts doing a number of non ?gravity? exercises including timed static contractions and water resistance in a swimming pool. Just yesterday I was looking at my Hammer Strength Lateral Raise machine, thinking I should sell it, as I am getting much better results performing LR using TSC with Forearm Forklifts per Steve Maxwell and Drew Baye. In fact, I did recently sell my Nautilus plateload 10 degree chest, as I got better results from doing a combination of TSC flys, flys in the pool and push ups.


Interesting...

I've tried TSC for a number of different exercises. I like it for neck work, but not larger compound movements. I don't like that there is no objective feedback on the amount of force being used, and no way to track progress in strength.

How are you gauging results?
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BorisV

Maryland, USA

Grant D. wrote:
Unfortunately OR FORTUNATELY ...
Bow Flex will not work beyond newbie gains.

That's not true, Grant, because I have made pretty good gains (1/2 inch) on my arms using Bowflex exclusively, and that is after 30 years of training. The mere fact there is no weight stack in Bowflex doesn't mean that muscles may not become bigger and stronger. By the way, using upper pulley, one can do a concentrated one arm behind-neck curl which contracts bicep (especially it's external head) very hard and that leads to better bicep' peak and increase in circumference. Also, please note that a lot of people on this forum are not interested in new muscle or strength gains (this is my interpretation of their words, though), with their focus being on general health and maintenance mostly. In this way, Bowflex provides one of the best bangs for their hard-earned bucks.

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MikaelPR

Average Al wrote:
MikaelPR wrote:
I have gained and continue to gain muscular fullness between workouts doing a number of non ?gravity? exercises including timed static contractions and water resistance in a swimming pool. Just yesterday I was looking at my Hammer Strength Lateral Raise machine, thinking I should sell it, as I am getting much better results performing LR using TSC with Forearm Forklifts per Steve Maxwell and Drew Baye. In fact, I did recently sell my Nautilus plateload 10 degree chest, as I got better results from doing a combination of TSC flys, flys in the pool and push ups.

Interesting...

I've tried TSC for a number of different exercises. I like it for neck work, but not larger compound movements. I don't like that there is no objective feedback on the amount of force being used, and no way to track progress in strength.

How are you gauging results?


I?m terms of results, I am seeing hypertrophy particularly in my delts and arms from simple exercises like lateral raise, arm flexion/ extension at various positions. I don?t like that I can?t gauge the force either. I started with Hutchins recommendation, then McGuffs and have settled on my own little game where I count to 90 and imagine that for each second I am applying another pound of force or starting at 1 lb. hitting 90 lbs. at the 90 second mark. Pure guesswork, but it seems to be working. I recently
bought a Chatillon 400 lb. hanging scale on eBay, but I have not been able to make it work, believe it might have gotten damaged in transit. My idea was to hang it from the crossbar of my OME, hook a handle to the bottom and perform pull downs and triceps exercises with the scale dial at eye level for feedback. I?m pretty disappointed, because I think that would work and I like the idea of watching the needle move like a bath scale as opposed to a digital readout, either numbers or graph lines . If anyone has experience with these kinds of scales, I would appreciate any advice you could give.
Thanks
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Grant D

Illinois, USA

I've noticed most folks are not capable of measurable gains because they've given up and assumed they cannot gain. Gains are simple and easily achieved, but volume must be regulated, recovery time must be increased, system must be protected, and outroading must be avoided. (Please refer back in earlier postings) But, if one does not attempt to "gain" they will go backwards since the skill acquisition of a "motion" will improve "quicker" than muscle gains. That is why a static gravitized load (i.e MP, AMC, Omega, MC) is so precious. No skill, no performance.

Cheers to you deepening quest of True knowledge.

Grant


BorisV wrote:
Grant D. wrote:
Unfortunately OR FORTUNATELY ...
Bow Flex will not work beyond newbie gains.

That's not true, Grant, because I have made pretty good gains (1/2 inch) on my arms using Bowflex exclusively, and that is after 30 years of training. The mere fact there is no weight stack in Bowflex doesn't mean that muscles may not become bigger and stronger. By the way, using upper pulley, one can do a concentrated one arm behind-neck curl which contracts bicep (especially it's external head) very hard and that leads to better bicep' peak and increase in circumference. Also, please note that a lot of people on this forum are not interested in new muscle or strength gains (this is my interpretation of their words, though), with their focus being on general health and maintenance mostly. In this way, Bowflex provides one of the best bangs for their hard-earned bucks.



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Nwlifter

Average Al wrote:
Nwlifter wrote:
Grant D. wrote:
Unfortunately OR FORTUNATELY ...
Bow Flex will not work beyond newbie gains. All resistance training MUST be applied with a Gravitized Weight. This has been stated before and can be researched by those that care to know.

Please do not ask me. However, the research you must do is hard to find since the true concept of Gravity is (at this time) not yet understood by Humanity. No one makes gains without Gravitized Weight (beyond newbie gains).

Grant

BorisV wrote:
Invest in used Bowflex. Quite often, I see people selling them almost for free on craigslist. I got mine for $20. With a small footprint you get a versatile machine, and with a little imagination and knowledge of different exercise techniques, you can have decent workouts never repeating them in several months. Although I have a full line of Nautilus and various other tools (barbells, dumbbells, pulleys, dip/chin-up stand, roman chair, some pieces from Larry Scott's line, Zane's Leg Blaster etc,), my wife and children prefer to exercise on Bowflex and I ha have had one of the best arm workouts in my life using just Bowflex.



Grant.. seriously, come on...
A muscle has no idea , it only creates tension which induces fatigue (metabolic and mechanical) and those factors trigger signaling factors that lead to an increase in protein synthesis. Gravity has absolutely nothing to do with it.

Likely true.

But then you have not seen the secret research. I think it was conducted around 1785 by the Illuminati. Of course they got the idea from a 60 year old secret manuscript left by Sir Issac Newton. He made some amazing discoveries in physiology at the end of his life. Unfortunately these were never published. How do I know this? I have a good feeling about the story....


ah of course, I stand corrected ;)
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Nwlifter

Grant D. wrote:
Refer back to earlier posts on this topic as I have interpreted it and explained it several times before. One aspect is dampening another is volitional control. Not hard to understand if one removes the decades of mis-information. I've seen only a few folks "get it" but even some experts get-it then forget-it. This is why NO ONE make significant gains on bowflex, motor machines, air cylinders, Apollo, bullworker, rubber bands ... my recent postings have also stated, "avoid "touching" a hard stop even on a hold."





No. Anisometric resistance is anisometric resistance.
Air cylinders are concentric only

Yes, I've seen the posting and explanations. Just not correct.
Forget the weird theories, read a physiology text, learn how muscle contraction actually works, you'll see a sarcomere has no way to know where the resistance is 'coming from'.
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Average Al

Nwlifter wrote:
Grant D. wrote:
Refer back to earlier posts on this topic as I have interpreted it and explained it several times before. One aspect is dampening another is volitional control. Not hard to understand if one removes the decades of mis-information. I've seen only a few folks "get it" but even some experts get-it then forget-it. This is why NO ONE make significant gains on bowflex, motor machines, air cylinders, Apollo, bullworker, rubber bands ... my recent postings have also stated, "avoid "touching" a hard stop even on a hold."





No. Anisometric resistance is anisometric resistance.
Air cylinders are concentric only

Yes, I've seen the posting and explanations. Just not correct.
Forget the weird theories, read a physiology text, learn how muscle contraction actually works, you'll see a sarcomere has no way to know where the resistance is 'coming from'.


Just imagine how confused your leg muscles get when using a horizontal leg press: the force of gravity is perpendicular to the direction that the resistance is applied.
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MikaelPR

Average Al wrote:
Nwlifter wrote:
Grant D. wrote:
Refer back to earlier posts on this topic as I have interpreted it and explained it several times before. One aspect is dampening another is volitional control. Not hard to understand if one removes the decades of mis-information. I've seen only a few folks "get it" but even some experts get-it then forget-it. This is why NO ONE make significant gains on bowflex, motor machines, air cylinders, Apollo, bullworker, rubber bands ... my recent postings have also stated, "avoid "touching" a hard stop even on a hold."





No. Anisometric resistance is anisometric resistance.
Air cylinders are concentric only

Yes, I've seen the posting and explanations. Just not correct.
Forget the weird theories, read a physiology text, learn how muscle contraction actually works, you'll see a sarcomere has no way to know where the resistance is 'coming from'.


Just imagine how confused your leg muscles get when using a horizontal leg press: the force of gravity is perpendicular to the direction that the resistance is applied.



I know what you mean. Friday afternoon I worked out on my MedX leg press and after performing 10 reps to near failure in the first half of the ROM, then 10 reps in the last half, my thighs and glutes were thoroughly confused.
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sgb2112

For the OP..

https://www.T-Nation.com/...ving-your-house

https://www.T-Nation.com/...weights-workout
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19hit

Much appreciated. Going to pure failure, no doubt!

sgb2112 wrote:
For the OP..

https://www.T-Nation.com/...ving-your-house

https://www.T-Nation.com/...workout


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19hit

This guy seems to have a good idea on accountibility since were likley solo and away from our gyms.

https://www.youtube.com/...h?v=9MTZ7QP4OfU
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19hit

Where have all the discords on H.I.T. training gone to. It looks like instagram has much to show but hardly any discusions??
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HeavyHitter32

It's times like this where I am extra appreciative for building out a home gym over 15 yrs ago in my basement.

However, if I had been training in a gym and had nothing at home, I would probably order some dumbells or powerblocks and a bench/adjustable seat.
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simon-hecubus

Texas, USA

No one's mentioned bands yet. I've been getting some really great workouts the past few weeks combining bands and BW work.

I went to Academy right at the beginning of the lockdown. Unfortunately, I was apparently late hearing about gym closures --- their workout equipment section looked like the TP aisle at the grocery store!

Fortunately, I already had some bands and tubes at home for some ongoing RC issues I have and the ones I use after seeing the Ryan Ergo videos.

I've been keeping a Push-Pull split going and everything remains strong and full!

Best,
Scott
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19hit

I wonder what David Landau is doing these days fro his house.
He was always a machine proponet?

simon-hecubus wrote:
No one's mentioned bands yet. I've been getting some really great workouts the past few weeks combining bands and BW work.
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