How can I build muscle without going to the gym?

**jamescrock** · 25-06-2010 11:42 AM

Hi Guys,
I have recently cancelled my gym membership. I was a member for a good 4 years and went regularly. I grew disillusioned with the type of people that were around me and also decided I didnt want to continue paying £40 a month. I am keen to stay in shape, can anyone suggest any good routines that dont require a gym or weights? Im intending on getting back playing football and doing abit of swimming, maybe some racquet sports and possibly some indoor rock climbing but I also want to put together a routine I can do regularly to build muscle. Any help would be greatly appreciated!
James

**dope540** · 25-06-2010 11:51 AM

kettlebells are good for home training. may seem pricey initially, but pays itself off in no time. wolverson fitness do some ace ones, quite a few of us on here use them inncluding myself.

make your own sandbags. old school training, check out the link in my signature.

check out mark sissons blog. he rarely lifts weights nowadays and is in better shape than when he used to train competitively.

loads of gymnast/ bodyweight workouts online. theres a thread somewhere on here titled d300/ bartendaz/ beast. ghetto workouts and crazy pull up madness.

every now and again you can do a max session in the gym if there's one in the area that has payg. i head to dorian yates place for my super saiyan style workouts and its cheap, good spotters and kit. or get a free 1 day pass from gym websites.

**Was_once_fat_dave** · 25-06-2010 12:00 PM

check the 1st post in here for an example http://forum.myprotein.co.uk/off-top...-3-months.html

**stronglikewood** · 25-06-2010 01:43 PM

Get an irongym express and build your pull ups with various grips and press ups (work up to 20, 50, 100 rep sets! This could take a while). Add some sit ups, bodyweight squats and sprints. You would never get that big but you could build a lean physique, with some extra muscle and be in shape for football and swimming.

**hailtotheking** · 25-06-2010 01:50 PM

Check out Pavel's stuff for some good BW training ideas, and also the BeastSkills site (google it)

**polky** · 06-07-2010 08:59 AM

Check out this chap on Youtube: YouTube - rossenamait's Channel

All his stuff is home-made and he clearly has the most incredible strength.

You need a lot of motivation to work out properly at home though!

**Luffers** · 06-07-2010 09:54 PM

You can build muscle at home but you will need to buy some equipment.

Body weight exercises such as pistols, push ups, lunges, etc will only take you so far. To see continued progress you will need to add some form of resistance i.e kettlebells, indian clubs, pulling sleds, sandbags, pull up bar, kegs, barbells and dumbells.

**fctilidie** · 06-07-2010 10:22 PM

Quote

Originally Posted by polky

Check out this chap on Youtube: YouTube - rossenamait's Channel

All his stuff is home-made and he clearly has the most incredible strength.

You need a lot of motivation to work out properly at home though!

Ross Enamait is the a bit of legend in my eyes, his forum is really good and he answers on there himself quite often. He has a great book that would be right up your alley, it's called Never Gymless and is all about training without much equipment. I have it and still use ideas from it now to help my mates who don't want to go to a gym or lift weights.

**jamescrock** · 19-07-2010 04:47 PM

Thanks for all your advice people. I think I may buy and Iron Gym mainly for pull ups. Im going to out together a routine that I can do 3-4 times per week. It will include press ups (varying postions), pull ups (varying positions), squats, dips and crunches. How does this sound?