Anyone got any tips for gaining muscle (without supplements) and improving stamina? I don't have any equipment really, I used to have weight set but **** knows what happened to those, I've only got the two small weights left. I know the obvious stuff to improve stamina such as running etc but I'm interested to here if there's any other ways that can help, and also how to put on muscle because I don't really know what exercises are used to gain muscle as opposed to just strength. So I'm really just looking for natural weighs to do it and exercises that don't require equipment.
Using your bodyweight may work for a while but sooner or later you're going to need to increase the loads you're lifting, if you want to increase muscle mass. Until then, Chin ups, dips, and squats/lunges will probably form the main part of your program.
Thats a bit of a catch 22. If you want to gain mass generally as a rule you have to keep the CV to a minimum. As whatever gains you make will be negated by the CV and cause you burn whatever gains you have made. Get in the gym for start. Stick to a compound lifting regime for at least 3 months to build your strength and make sure you have EXCELLENT form. You will see notable gains within weeks providing you stick to this and eat more calories than your body can assimilate. Remember muscle and strength ARE intrinsic. Its very hard to gain one without the other.(Olympic weightlifters at the lower weights being the exception to the rule) Providing your diet consists of good carbs and plenty of proteins you cant go far wrong.
Thats only once his plateaued. The likelyhood of that is slim for a long long time. I watched Toney Oakey trying to do dips at TKO gym in West Ham. He failed miserably:yep Any form of weighting using your own bodyweight like dips, chin ups etc is the best way to start. These should never ever be relegated in my opinion as there a true indiction of your strength. Il keep it real if i had to do 10 wide grip chin ups right now id fail misreably! But give me dips and il add 20kg to my waist and rep all night. BUT thats because like most we tend to stick to whats our favourite body part and routine. But give me 3 weeks and il be dipping better than Toney Oakey
Definitely great exercises for building strength and certainly my favourites. I only mentioned these at the start because he said he didn't have any equipment. Adding extra weight to the body will certainly keep the gains coming.
Check out Scooby1961's youtube channel. He has lots of innovative ways of bodybuilding at home. http://youtube.com/user/scooby1961?ob=4
The traditional calisthenics associated with boxing trianing will get in great shape and you won't need any gadgets.
Do what Herschel Walker did. Run sprints, do pushups and situps. When you get to the weight room I've got some pointers for you. For those of you younger than me: Walker was a running back at University of Georgia in the ancient times. He built a great physique and football career without lifting weights (so he claimed) by doing the above exercises, starting at a young age.
You want to try and have about 48 hours of rest for your muscles to experience the most healing and/or hypertrophy. So if you can spread out your work out with longer rests during the week you could incorporate some more intense anaerobic exercise. Now if you're just to going to for a long distance jog/run you could even do that right after your lifting, but from what I've heard, you need far more rest to do any kind of HIIT training afterward.
