[zwylde09]

I HAVE NO ACCESS TO A GYM...i will do as many push ups as i have to in one day to get pecs.....so how many pushups a day shouls i do...and i need some other pec exercisez thanks..

[gatoflaco]

[Big_Guns]

Your pretty much screwed if you have no weights

[Joey Cage]

I have to agree with 'big guns' u HAVE TO HAVE WEIGHTS to get some progress.....but u can still do movements that don't require dumbbells, I mean it's better than nothing right? right!

If I was u and I wanted to get a chest without weights or had no access, I would do something like this,

Regular Push Ups 3 x 20
Diamond Push Ups 3 x 15
Fist Push Ups 2 x 12
Clap Push ups 1 x 10

I mean this is just for veriaty and the different hand postions give u different targets for the chest....u could have someone small sit on ur back for extra resistance like a little brother. I would do it a least once a day to get ripped but if mass every other day, depends on ur goals.

[gatoflaco]

[Joey Cage]

exzaclly, I would just do a shit load of different movments everyday UNLESS I was sore ,push ups will never build quality mass but they give u a real muscular look and tight chest

[zwylde09]

actually i do have weights ....15 pound dumbells.....ne thing i can do with these?

[Peg Leg]

http://www.thetrainingstationinc.com/exercises.html#chest

[Cory]

[gatoflaco]

[Peg Leg]

15 pounder hell I got more than that naturally

[Joey Cage]

well if u got d.b.'s well u can do everything else other than chest haha, so I mean u can improvise with things but make sure there's SAFE! find something that u can lay on that does'nt block ur elbows from going through a full motion, that's best I can tell u

[pnoyako85]

guys ....can you tell me if my routine is correct.....

monday.....abs.chest and back it goes for like 1/5hrs
tuesday......shoulder,lats,......1.5hrs
wed...off
thursday.......legs....1hr
friday......abs,arms,biceps,triceps....1.5....is this correst workout?......


monday.......seated chest press,incline chest press,chest flye,incline chest flye,decline chest flye,closed grip chest press,lat bar pull down,lat bar front pull down,reverse grip pull down,neutral grip pull down,seated pull over,straight arm lateral pull down,standing row neutral position,standing overhand position, standing row underhand postion .....

tuesday......seated shoulder press,shoulder shrugs,standing front raise,standing lateral raise,standing rear deltoid rows,seated front raise,seated lateral raise,rotator cuff,low external/internal rotation, high external rotation,straight arm pull back.

wed. off.

thursday.....squat,single leg squat,reverse lunge,seated leg extension,single leg extnsion,leg curls,calf raises, single leg kick back,standing leg press,standing hip flexion/extension,lying hip extension,,scissor kicks.

friday........standing biceps curl,single arm standing bicep curl, standing hammer curl, standing reverse curl, curved bar bicpes,seated concentration curl, seated wrist curl, seated reverse wrist curl, seated overhead triceps extension,standing triceps pushdown,reverse pushdown, split grip triceps pushdown,single arm triceps kickback,tricep dips,.....AB crunch,oblique crunch standing trucnk rotation,side bend,seated spinal extension.......





fellas let me know if this is fine to do ....i bought the Bio Force Workout Machine.....or if you can suggest any routine that really works......im just starting my workout so need lots of opinion...thnx....

[Joey Cage]

that looks good to me, MAYBE a bit no many exersises though I would stick with 3-5 exersises for large muscle groups and 2-3 for smaller ones. Depends on your goals, ripped vs mass. How many sets are you doing? my workout's are always changing splits, sets, reps, and days that i workout.

[Nowler]

In the military i had no weights and ended up being able to do more pushups then i could before i joined. This is in bootcamp BTW

Three years ago:

Before Boot camp with weights i could bench 235

After bootcamp i could bench 185.

I was not the only one who lost alot of strength everyone else did too. But it only took 2 months to get back to where i was.


You will not gain size you will not gain strength doing pushups. But joey_cage actually made a good post about what you can do.

I Think you should put a backpack on fill it with ROCKS AND SAND! maybe even through those weak little 15lb DB's in there. Then do pushups and you can also do some weighted pull ups, thats all i do in the gym anyways when im strapping 35 and 45lb plates to my belt and doing pull ups.

[Nowler]

[Res]

If you're going for size, then 1.5 hours is to long, and you're not lifting heavy enough. Not to mention Lats go in part with Back. No reason to do it with shoulders if you're already doing your back with chest. Unless ofcourse you meant Traps.

If you are absolutely locked into that type of workout routine, then I would do back with shoulders. Shoulders are a slightly smaller muscle group than chest.

[chaoserver]

Just pushups aren't gonna get you nice pecs. You really need to get a bench...
But I guess a crapload of pushups might get some results?

[gatoflaco]

[Joey Cage]

if u lift monday morn and tuesday night u can work chest and shoulders back to back as Long as YOU ARE NOT LIFTING HEAVY try this routine if wanna get BIG

chest/back
off
shoulders/traps
off
legs
arms
off

this is what I would do for mass. I prefer to put legs at the end of the week rather than the begining but that just me.

[Nowler]

Great mindes think alike Gato

Personally i just work for strength and cuts and try not to every stop eating lol.

I do this though its not the best routine but its been working for me. I think it might be close to over training but i am allowing 48 hours of healing time. Ill probably have to switch the shoulders with the back though.



I do:

Monday: Chest / Shoulders
Tuesday:Legs / core
Wednesday: Back / arms
Thursday: Off
Friday: Chest / Shoulders
Saturday: Legs / core
Sunday: Back / arms


I only miss one day a week sometimes i might take off more though to give my self more recovery time. But im going more for cuts right now ill bulk again in 6 weeks. Im still gaining though so im not trippin only about 2 lbs every 3 weeks though.

[Res]

Ehh, that's only 24 hours of rest.

[Nowler]

Its 48 from after a work out. If i work out at 6pm - 7pm then skip the next day thats 24 hours then work out the day after thats 48 hours From 7 pm monday i stop skip past 7pm tuesday hit the muscle again 6 pm wednesday. my bad 47 hours. Still same difference. But then again im counting my resting time directly after i finish my workout. So i could possibly be over training.

I might have to spread some things out. But for now ill keep pushing this. Then switch back to chest and bi's back and tri's. Then switch again to chest and tri's back and Bi's i usually give my self longer to heal when i do that anyways because ill be skippin 2 days instead of 1.


But anyways im not sure if that is over training counting the same day + night as resting period. Ill have to do more research on that.

[superdavester]

here's an idea. you could get real ghetto and make a benchpress. find something to lay on like a regular bench or you could lay down some sturdy boxes . then take a broom handel or something and put some type of weights on the ends. try paintcans or tie a sack of sand on eack end.

this isnt alot of work and this will bring results. just make sure its nice and heavy.

[alex1]

hello,im 14 years old...and i am working on geting pecs..as iv seen the program u gave: regular push ups 3 x 20,diamond push ups 3 x 15,fist push ups 2 x 1 2,clap push ups 1 x 10.i have started that work out from today,if i do that every day how long will it take me to get pecs?