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Home workout. Using only pull up bar and a diet.
- Thread starter BAMAVOO
- Start date
Koing
Elite Member <br> Super Moderator<br> Health and F
No legs = slower gains
You can get a rocking upperbody but without legs your gains will be slower. You may be unfortunate and struggle to put muscle mass on. It is harder to put muscle mass when your dieting down also.
You can do squats without weights but once you get the form down they aren't hard. You can rep them out but you will want some form of resistance. You can do one legged squats to make it tougher also. That would be great for your legs.
It will be hard to work your triceps with just a pull up bar. Well actually if have the space above your pull up bar you can do a "muscle up" on the pull up bar. But this is probably the 2nd toughest things to do on a pull up bar though. If you can do muscles ups or at least get above the pull up bar you can do dips on the pull up bar.
You can do dips ACROSS CHAIRS though 🙂
Koing
You can get a rocking upperbody but without legs your gains will be slower. You may be unfortunate and struggle to put muscle mass on. It is harder to put muscle mass when your dieting down also.
You can do squats without weights but once you get the form down they aren't hard. You can rep them out but you will want some form of resistance. You can do one legged squats to make it tougher also. That would be great for your legs.
It will be hard to work your triceps with just a pull up bar. Well actually if have the space above your pull up bar you can do a "muscle up" on the pull up bar. But this is probably the 2nd toughest things to do on a pull up bar though. If you can do muscles ups or at least get above the pull up bar you can do dips on the pull up bar.
You can do dips ACROSS CHAIRS though 🙂
Koing
Scarpozzi
Lifer
You need cardio. But in theory, if you do enough reps, you can get by with a pull up bar. Shoot for 200 pushups, situps, and pull ups a day. Do it in sets of 10 to begin with and do as many sets of each that you can. Every day, try to beat your previous record until you reach 200 of each per day. Feel free to go above that number if you can. I know a guy that did exactly that and his muscles were quite toned in the end.
Just keep in mind you'll want to add running to your workout to burn calories and keep your body lean. Simply doing a non-cardio workout and eating right won't keep the pounds off. I firmly believe in the bell curve when it comes to working out so you should be able to get by with 2 miles of running 3 days a week to keep you in shape.
Just keep in mind you'll want to add running to your workout to burn calories and keep your body lean. Simply doing a non-cardio workout and eating right won't keep the pounds off. I firmly believe in the bell curve when it comes to working out so you should be able to get by with 2 miles of running 3 days a week to keep you in shape.
I've heard that Walter Payton (I think) only did push ups and pull ups for upper body strength and running for lower body. Check out the
Armstrong pull up program.
Armstrong pull up program.
shortspanishguy
Banned
You might want to rethink that.
themusgrat
Golden Member
You need to diet hard core, run 2 miles a day, and do pull ups, sit ups, and push ups till you can't do them any more. After 2 months of that every day, you will be in shape.
DougK62
Diamond Member
I don't need to rethink it. The large people that just diet and maintain their regular lifestyle lose a bit of weight. The large people who regularly exercise but eat like they always have lose a lot more weight. Obviously a combination of both is the best, but my brother teaches a class at the local fitness club for big people and this is what he sees.
Koing
Elite Member <br> Super Moderator<br> Health and F
If you train, do weights in intervals (short rests inbetween y our sets) and eat 'okay' you will be i a decent shape even if you don't do any cardio. Cycle your % and lift heavy and light in your periods you can still be in great shape. Of course the better your eating the better your gains and you won't pack on the lbs. It is a very fine balance.
If you want to drop weight it is a mixture of your eating and your training. If your eating terrible and you tidy it up and you do no cardio you will drop weight. But if you supplement good eating with good weights and cardio/ intervals you will drop weight more efficiently.
My friend doesn't do ANY cardio. He is a strong guy and let slip to 124kg (275lbs @ 5'10), and through better eating (less junk food) and through training Olympic lifts (very intensive) and general strength conditioning he has dropped 14kg (32lbs) in a little over 4months. No cardio at all. He could drop weight faster if he did some cardio though or interval sprints/ cycling/ swimming though 😛. But it is no good if you can't stick to it.
Any of you guys pushing heavy squats for 6reps x 5sets will get the same hurt pump as doing weights through intervals. It is very intense. It will enable your body to use up calories well after training is over. This will also help boast up your overall metabolic rate (rate at which your body uses up calories to sustain itself)
Koing
If you want to drop weight it is a mixture of your eating and your training. If your eating terrible and you tidy it up and you do no cardio you will drop weight. But if you supplement good eating with good weights and cardio/ intervals you will drop weight more efficiently.
My friend doesn't do ANY cardio. He is a strong guy and let slip to 124kg (275lbs @ 5'10), and through better eating (less junk food) and through training Olympic lifts (very intensive) and general strength conditioning he has dropped 14kg (32lbs) in a little over 4months. No cardio at all. He could drop weight faster if he did some cardio though or interval sprints/ cycling/ swimming though 😛. But it is no good if you can't stick to it.
Any of you guys pushing heavy squats for 6reps x 5sets will get the same hurt pump as doing weights through intervals. It is very intense. It will enable your body to use up calories well after training is over. This will also help boast up your overall metabolic rate (rate at which your body uses up calories to sustain itself)
Koing
to the OP, i am actually doing exactly what you want to try. its been working pretty well.
i lost 15lbs in about 6-8 months, and im holding steady at 178lbs. im 6 feet by the way.
you will hit a peak muscle size with this workout. i can do about 50-60 pull ups and i do this about 2-3 times a day 4-5 days a week.
and diet is definitely very important in the weight loss. i think the majority of the weight loss is from my diet, the workout is just to keep me motivated.
this routine is very tough. it takes a lot of will to stay motivated.
i lost 15lbs in about 6-8 months, and im holding steady at 178lbs. im 6 feet by the way.
you will hit a peak muscle size with this workout. i can do about 50-60 pull ups and i do this about 2-3 times a day 4-5 days a week.
and diet is definitely very important in the weight loss. i think the majority of the weight loss is from my diet, the workout is just to keep me motivated.
this routine is very tough. it takes a lot of will to stay motivated.
BillyBatson
Diamond Member
you will need to do a lot mroe than lift, not sure what you can do at home without more equipment, but pushups are another thing. Jogging is another important one. Situps. Buy a yoga ball for harder situps and a few other important core muscle workouts. All that along with a healthy diet you can lose a good amount of weight but as for getting in shape eh. You will def need weights/resistance and a larger variety in workouts. You can't always do the same thigns i is good to switch things up
DON'T do pull ups every day. You'll overwork the muscles. once a week is fine.
Situps can be done every other day at best.
if you don;t have a pull bar and don;t have the room for one you can get a set of resistance bands. They offer a great workout and don't take up a lot of room.
How are people doing 50-200 pullups a day???
EDIT: NM, in sets...
EDIT: NM, in sets...
CarlKillerMiller
Diamond Member
Hey isekii, don't be so rough on him. I'm sure that with the proper specific training, you could become a colossal liar too.
assuming you just want to "get in shape" and not something more specific (like power lifting or just weight loss) the ideal solution is to lift (resistance training) 2-3 days a week and do cardio the other 2-3 days a week (the left over 1-2 days are for rest). this will allow you to build lots of muscle, lose fat, and boost your cardio.
if you just work out at home, it's much more difficult to build a lot of muscle. if you can, invest in a few dumbells and a bench to have at home and do at least some resistance training.
if you can't do that, find a comfortable backpack, fill it with anything heavy from around the house (gallons of water, books, bricks, etc) to easily add resistance to your exercises.
if you just work out at home, it's much more difficult to build a lot of muscle. if you can, invest in a few dumbells and a bench to have at home and do at least some resistance training.
if you can't do that, find a comfortable backpack, fill it with anything heavy from around the house (gallons of water, books, bricks, etc) to easily add resistance to your exercises.
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