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Home » Q & A » Nautilus
Question: Is it possible for a guy to develop a ripped muscular build without going to a gym?
Question Description:
I'm wondering if this is possible, and if so, what at-home exercises can be done? Just a note: there are no benches or Nautilus machines available. It'd save me considerable monthly fees on top of gasoline fill ups. Thanks. If you could post titles of books and/or websites which list info re: the above, that'd be great.Thanks guys. I'm not looking to bulk up at this time, but to lean down and get cut. Addit'l question: would Pilates help, too? I haven't see too many guys endorse that, but I know Danny Glover has in one of those informercials.
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Answer#1: Sure it is. I mean, look at our military. You think those guys are getting those chests from benching? That is from thousands of pushups over time. If you do pushups for your chest, pull ups if you have something that you can pull yourself up with for your lats, diamond push ups for your triceps, lunges for your legs, one legged squats, and for your abs, the following workout, very intense, only attempt if you are willing to take some serious pain.1. Lateral Sit-ups (20 reps): Lie on your right side with both legs bent at a 90-degree angle; extend right arm on the floor, straight overhead; Place left hand behind the head and point elbow toward the ceiling; Slowly lift the rib cage toward the hip without pressing on the floor with the right arm; Do one set of reps and repeat on the other side. 2. Hyperextensions (10 reps): Lie face down on a bench with a weight (or partner) stabilizing your ankles, and your torso draped over an edge of the bench so that your head is near the floor. With hands on sides of head slowly raise torso to horizontal position. Slowly lower torso back down. Keep head, shoulders and upper back arched. throughout movement.) 3. Leg Hugs (10 reps): Lie face up with arms and legs extended. Raise upper back while bringing knees toward the head, Grab knees and clutch them, pulling the body into a position comparable to a ball. Hold briefly. Release hold, and slowly return to starting position. 4. Russian Twist (20 reps): Lie face up on the floor with fingers clenched behind the head; Bend the knees slightly while keeping feet flat on the floor; Slowly raise shoulders off the ground for a few inches and slowly twist the torso from side to side (you should be turning your right elbow toward the left knee and the left elbow toward the right knee); Return the head to the ground and repeat. 5. Hip Curls (14 reps): Lie face up on a bench with hands behind head and clutching the edge of the bench; Place feet straight out so body is in a prone position; Raise legs by flexing the hips and knees until the thighs are just past perpendicular to the torso; Return legs away from the body until hips and knees are extended. Repeat motion. 6. Jack Knifes (10 reps): Lie face up on the floor with arms straight out (on the floor) reaching away from the body; Straighten the legs and keep toes pointed upwards so entire body is resting on the floor; Raise the shoulders in an attempt to touch the toes while simultaneously lifting the buttocks slightly off the floor; As you lower the shoulders to the floor, drop the legs to the floor at the same time; Repeat the motion as soon as the arms and the legs reach the floor. 7. Reverse trunk twists (20 reps): Lie face up with legs extended and arms straight out at sides. Raise legs perpendicular to floor. Slowly lower feet to right side (feet together, legs straight, muscles tight) until feet are a few inches from the floor. Return to starting position and repeat to left side. One motion to teach side is a rep.8. Abdominal Crunches (20 reps): Lie face up on the floor with fingers clenched behind the head; Bend the knees slightly while keeping feet flat on the floor; Slowly allow shoulders to raise a few inches off the floor without using the back or pulling on the head with your hands; Return head to the floor and repeat. 9. Jack Knifes (10 reps): Follow previous instructions. 10. Sit-ups with weight on chest (16 reps): Lie face up on the floor with knees slightly bent and hands clenched around weight on the chest; Raise shoulders upward towards the knees while reaching as far as possible; Pause briefly and lower body to starting position: Repeat. 11. Abdominal Crunches (15 reps): Follow previous instructions. 12. Jack Knifes (10 reps): Follow previous instructions. 13. Twisted sit-ups (16 reps): Lie face up, fingers interlocked behind the head. Bring knees toward chest and lift shoulder blades. Straighten left leg to 45 degrees while bringing left elbow toward right knee; Switch sides, bringing right elbow toward left knee. Alternate in a pedaling motion, as if riding a bicycle. 14. Abdominal Crunches (12 reps): Follow previous instructions. 15. Fixed Feet, Twisted Sit-ups (20 reps): Sit down in the sit-up position (fingers laced behind the head and knees slightly bent); Slowly raise the shoulders a few inches off the ground and twist the upper body to the right (you should be trying to touch the left elbow to the right knee); Pause briefly and lower the body back to the starting position; Slowly raise shoulders a few inches off the ground and twist upper body to the left (the right elbow should be trying to touch the left knee this time); Pause briefly and lower the body back to the starting position; Repeat movement and consider one movement to the left and one movement to the right to be one complete set. 16. Abdominal Crunches (10 reps): Follow previous instructions. 17. Jack Knifes (12 reps): Follow previous instructions.Good luck!
Answer#2: Define ripped muscular build? Ply metrics, pushups, etc. can cut you up but you will never gain considerable mass without lifting weights. The guy who says look at gymnast has no idea what he is talking about either. Most gymnast workout like freaks, and not only with their own body weight. You can find gyms that only cost 15 or 20 a month with little or no sign up fees. Pure Fitness is one I can think of not sure if they are in your area though.If you’re just trying to lean up, diet and Cardio will do the trick. Do pushups and a plyo routine after your cardio and you will lean right up. When I am cutting up, I try to take in from 1200-1500 calories a day, and I watch my Carb and Saturated fat intake. Hope this helps!
Answer#3: Absolutely.Most exercises you do in a gym can be reproduced at home, though having some free-weights and a simple bench can help considerably. I built the bench I use at home out of some 2x4's, plywood and some padding, and really lucked out when I bought my house, because the previous owner left a whole set of free-weights (literally FREE weight!). Even if you don't have weights, you can just fill up milk jugs with water, or find something else heavy to use. Just make sure it is something you can grip easily.Start with pushups - anyone can do pushups anywhere. Do lots of them - make sure to do them right, get your hands spread a little wider then your shoulders, keep your back and legs straight, go all the way down, and then back up - do it slowly for maximum benefit. It is better to do less of them and do them correctly than to do a bunch of half-azzed ones really fast.Then move on to crunches. Lay on your back and pull your knees up. Sit up (I usually hold my hands at the sides of my head) and pull your legs up at the same time. Try to touch your knees with your nose. Again, go slowly - and try to curl up as far as you can, and then lay all the way down each time.Sit-ups can be done a number of ways - best to find something to put your toes under to keep your feet down. I usually alternate normal situps (arms crossed sitting up straight), and touching opposite knees with my arms so you get some rotation.I'm in pretty decent shape between working out at home, and the gym (and all the other stuff i do - working on cars, motorcycles, yardwork, etc) so the next thing I usually do is lay on my back and go into an arch (put your hands above your head and then push until you are literally bent over backwards) then do backwards pushups. It feels great on your back, and will hit muscles you don't normally use.Jumping jacks, running in place (or around the block), a little bit of karate (kicks, punches, and especially stretching) all help get your heart rate up, and will add to your overall physique.It can take a while - the important thing is to make sure you do it consistently, you can alternate days to allow muscles to heal - do legs and back one day, and arms/abs the next. I usually ignore that advice though, and brutalize my whole body every day.Make sure to drink lots of water while you work out, and keep an eye on your diet (though within reason you can eat pretty much anything you want as long as you work out accordingly).
Answer#4: i think you could do it if you watched your diet and stayed committed. push-ups, sit-ups, crunches, if you have a couple chairs can do dips, hold some weight and do squats, go for runs or jogging, jump rope. if you can just go buy a couple dumbells that you could do a # of exercises with, that would be helpful, buy a 20 lb pair of dumbells.
Answer#5: Good hard physical work will give you the muscles you crave. How about volunteering with an organization that needs some laborius tasks done? People were in much better shape years ago and there were no gyms for the masses.
Answer#6: of course you can. look at gymnists. many of the exercises they do involve just their body weight. and you can always be resourceful and use cans, phone books, rocks, etc as weights.
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