This is The Stephane Andre and today I’m talking about how you can gain muscle anywhere and anytime. The solution, this bodyweight plan. Maybe you think you can’t gain a lot of muscle with it, but this is the first step to build a solid foundation.
When I decided to be in shape, I didn’t have the money to buy a gym membership. I used a bodyweight workout to be stronger and it learn me the basic movements to use gym equipment. When I am in a hotel and I don’t have the time to train, this is amazing. This kind of workout is very helpful for people who are under 16 years old and want to have a better body.
you know people who gained muscle years ago, and when you see them
now, they gained fat instead? Generally, it’s because of a change in
their life and they don’t have the time to train anymore. It’s sad.
now or never to bring sexy back anytime, anywhere, no matter what
changes in life.
Full bodyweight workout plan
Do this plan 2 to 3 times a week with at least one day of rest between. This workout plan can be done in 2 ways:
For each exercise do 4 sets of the maximum repetitions you can do
For each exercise do the maximum of repetition you can do for 30 seconds. Rest for 10 seconds and go to the next exercise.
can alternate these two training’s type in a week.
with a warmup of 20 jumping jacks
push up (chair or bench)
(chair or bench)
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By lying on a bench with you head down and fix your feet so as not to slip. The bench is declined between 20° and 40° Take the barbell with a pronated grip and a hand gap equal to or wider than your shoulders.
Inhale and by controlling the movement, lower the barbell on the bottom of your chest.
Press and exhale at the end of the movement
This exercise works the pectoralis major (particularly the lower part), triceps and anterior deltoids.
You can also to this exercise with a light weight and down the barbell at the neck. This allows you to stretch your pectoralis major (chest) in an excellent way.
You can also to the decline press with the Smith machine.
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To do squat, there are differents equipements, we name it « racks ». Let’s go.
It’s 2 pieces standing, next to each other to hold the Olympic bar. It’s handy because it’s portable and you can do squat outside. But in a gym, it’s not great because you can’t put heavy weights, it’s too fragile.
It’s 2 bars that are standing tied with horizontal bars. With the Squat racks, you can put heavy weights.
It’s my favorite. It looks like a large rectangle with poles in vertical and horizontal. The Power racks have holes for placing J-hooks to adjust the height of Olympic bar. What is cool is that you can do several exercices with like pull-up, bench press, overhead press and dips.
Smith machine looks like Squat racks except that the bar is guided.
Gym staff will tell you that it’s a machine to do squat safe. I don’t advise to use this machine because it forces your body to make unnatural movements. This scientific study (https://www.ncbi.nlm.nih.gov/pubmed/19855308 ) shows that you have better results with a squat with free weights.
The difference between Squat racks and Smith machine is that the bar where you put weights is fixed on Smith machine.
Weight machines are in 2 categories : Pin loaded (stack machine) and Plate loaded. Pin machines have a rectangular weight stack with a hole to put the pin. More the pin is low, more the weight is heavy to lift. What is cool with this machines is that you don’t need to look for weights anywhere in the gym.
With Plate loaded, there is no weights attached to the machine. You put weights on the machine yourself. Plate loaded machines have a wider range of motion than Pin loaded.
No matter the size or design of the cable machie, it will always be a pin loaded (stack machine). A handle is at the end of the cable and you can pull or push in different directions. Cable machine can be an alternative for some exercices you do with dumbbells or barbells. Cable machine has a wider range of motion.
You know in most gyms, there is no real pullup bar (like in my gym). If you don’t find a freestanding bar, there are several alternatives like power rack, smith machine or the top of the cable machine.
Usually dips station is integrated into the power rack or the cable machine. You can find some that are freestanding.
Assisted Pullup /Dip station
It’s a Pin loaded (stack machine). You choose a weight and you put yourself on the platform. The weight you choose will help you to do pullups or dips. For pullups, I advise you to do Lat pulldown and the day where you can lift your bodyweight, you do freestanding pullup.
Ajustables benches and standard flat benches are types of benches you will see in a gym. To do incline and decline exercices, ajustable bench is perfect. Benches are the equipement the most use in a gym, especially on Monday. I don’t know why but Monday is the international chest’s day and it’s hard to find a bench that day.
Squat stand and Squat rack are use to do bench press in small gyms and Crossfit. In big gyms, there are special bench press with a stand attached.
Now you know the main gym’s equipment, I will show you small equipement items.
There are several collars/clips designs but they have the same purpose that is to keep weights safe on the bar.
There are several type of plates :
Standard metal plates/ rubber encased weight plates
They’re made of metal and they shouldn’t be thrown to the ground. There are circle with the denomination of weight on. Depending on the weight, they have different diameters.
They’re made of rubber and can be thrown to the ground for above your head (clean and jerk).
Plates can have a denomination in kilograms or pounds :
You can also find plates with a combination of metal and rubber that can be thrown to the ground but not from aboe you head.
This is looks like a cannon balls with handles. Most gym don’t have the same weight repertoire than dumbells but it’s possible to find kettelbells of 24kg (53lbs) and 31.75 (70lbs) and more.
The translation is « Glute Ham Raise » or « Glute Ham Developer ». With this you can do glute ham raise, back extension or sit ups.
Put weights on a prowler and push or pull while you run.
If you don’t intend to make a strongman competition, kegs, yokes, hammers, tires and atlas stones are good to do from time to time.
These boxes have several size. You jump on and off of.
Those are big rubber bans to work mobility and speed lifts.
It’s funny because people ask me often : « What do I wear ? ». I noticed in gyms, it’s often a fashion show. It’s for this reason beginners are impressed. Unless you have an injury, clothes don’t matter. When I started, I took some clothes that I rarely used and I always do that. Sometimes I see people with cool clothes and I say to myself : « Wow, I have to buy it » and when I see theirs performances I say to myself : « Pffff, show-off ! ».
Gym isn’t a fashion show. You’re not going to win a prize because you’re well dressed. We’re here to sweat so wearing comfortable clothes. You know, my clothes and shoes are torn and the funny thing is that people ask me, if they can train with me because they see my body evolve.
It’s important to have a good pair of shoes to do deadlift and squat. A good pair of shoes allows you to put your weight on your heels to be as stable as possible. Running shoes don’t allow you to do this because their soft soles. If you don’t have the budget for this type of shoes, the classic Converse Chuck Taylor All Star works well and is what many top powerlifters still wear.
Personally I use my Converse Chuck Taylor All Star for my strenght training and my Puma to run.
Gloves are used to protect hands from callouses. At the beginning, I wore gloves and I still had callouses and sometimes my hands slipped inside gloves because of the sweat. I notices that gloves could also mess up your grip and technique. I don’t use gloves and I don’t recommand to have gloves.
Wraps allow you to have support and stability when you lift heavy weights (squat/deadlift).
Straps allow you to hold the bar longer in your hands. Straps are wrapped around the bar which relives your grip. It’s excellent for intermediate and advanced lifters. Beginners don’t need to use it.
There are 2 type of weightlifting belt : leather or velcro. It’s very usefull for intermediate and advanced lifters. I use my weightlifting belt only for deadlift and squat.
Stop, stop, stop, I see you start to worry about buyiing all this. Don’t panic, the most important thing to have is a good pair of shoes to get started. It’s simple, let’s go my friend.
Whats’s the biggest mistake you made when you started lifting ?
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