MMyers Posted November 12, 2011 Report Share Posted November 12, 2011 Ok, what do you want to train? Push, Pull, Squat, Core, and Conditioning? Considering you want to get "a little" big, you would aim between approximately the 6-12 Rep range. To accommodate the increasing demands of harder exercises, we can start at 15 Reps for earlier progressions and eventually work down from there. So, now we know where we can set our goals. I'm gonna assume you want a completely equipment free workout other than a bar, so this could be a sample of what you might be looking for. Push Push-Ups: 15->Diamond Push-Ups: 12->One Arm Push-Up Negatives*: 12 (Slow)->One Arm Push-Ups: 12->Handstand (Against Wall is ok) Push-Ups: 12-> Gymnastics Pull Inverted Rows: 15->Pull-Up Negatives**: 6 (Slow)->Pull-Ups: 12-> Pull-Ups (One Arm on towel): You can vary the difficulty on this one. 1-3 Reps a Set for Strength->One Arm Pull-Ups: As much as possible. It's not easy to get too good at these. Squat Squat: 25-> Half Close Squats: 20-> Close Squats: 15-> [Pistol Negatives: 6 Slow OR Supported Pistols: 15]-> Pistols: Infinity Core Bent Leg Raises: 15-> Leg Raises: 15-> Hanging Knee Tucks: 15->Hanging Bent Leg Raises: 15-> Hanging Leg Raises: Infinity Conditioning Anything, Burpees, Jumping Jacks, Sprinting, etc... Preferably Football specific Infinity means you have a few options where I put the word. Keep adding Reps at a normal speed, or keep the Reps in the 6-12 range by doing the movement slowly. Also, you might need to work on making your ankles more flexible for Pistols. *Go down with one arm, press up with both, repeat. ** 6 slow Pull-Up Negatives should be fine. Use a stool or something to get above the bar. Quote Link to comment
MMyers Posted November 12, 2011 Report Share Posted November 12, 2011 If you're driving to wherever you're going, I still would say Kettlebells too. Quote Link to comment
gugi9000 Posted November 13, 2011 Report Share Posted November 13, 2011 ArmyMBM: Cool, thanks :-) Squat Thrusts for conditioning, maybe? Reminds me.. I've read the (Amazon) sampler of Convict Conditioning and those calisthenics are sure looking attractive. I'm putting that on my reading list :-) Quote (Fitocracy | Runkeeper) Link to comment
js290 Posted November 13, 2011 Report Share Posted November 13, 2011 Hi everybody!I was wondering about to which degree body weight exercises can replace weight training. I don't have access to a Gym right now and will not have at least until october next year, so body weight stuff has to do it for me.Regardless of the mode of resistance, It all comes down to effortI don't want to bulk up a lot, just get athletic, and a little big (like a wide receiver, that's what I am and that's what I aim). How your body responds to the stimulus is constrained by your genetics, not by the stimulus itself. Quote Link to comment
Janissary Posted November 13, 2011 Author Report Share Posted November 13, 2011 thanks everybody for the help! Quote Link to comment
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