Opinions about Homework-outs

[whitestag]

Hey everyone!

Quick details and I'll jump right into the questions:
Im 168cm tall, 71 kg weight.
I train for three days a week, includes:
-> Interval runs
-> All the usual muay thai regimen (shadowboxing, bagwork, etc.)
-> Pushups 4x 15
-> Crunches 4x 20
-> Bodyweight squats 3x15

Goal : Get to 80kg, mostly on muscle mass if possible

I'm looking for any information on outside workouts and how can I maximize results through it. The only thing I have is a pair of dumbells and tons of patience, so, I'm looking for something that will get up in mass.
Before you start pushing the "Go to the gym or you wont get results " card, I am completely aware of that fact that true results in terms of muscle gain are achieved lifting weights.

But since it is currently not an option, I'm looking for the best possible solution that could fit me right now.

Also, you might have noticed that I did not include dumbbell exercises or bar exercises (Pull ups) just yet,
It is because this is my second month of going back into the action and I'm looking for ways to safely integrate all the needed exercise to achieve the best results.
Been also considering the use of gainers in order to get to my desired goal quicker, since I'm a complete Ectomorph.

Thanks in advance for all helpers!

 

[JauntyAngle]

It's pretty hard if not impossible to put on muscle without some sort of progressive resistance. You need to find a way to make those exercises progressively harder over time, and not just by doing more reps. More reps can be a part of it, but the amount of resistance has to increase too. There are various options like pistol squats, doing handstand pressups etc. Do some research on "progression for bodyweight exercises".

As far as I know, the "ectomorph" thing is a myth. You can have a smaller frame, but ultimately if there is not much mass on your frame it's because you don't eat much. The internet is full of people who say "I am an ectomorph, I know I am because I am 130lbs and I eat so much... I eat *several* eggs in the morning, a *whole* sandwich for lunch, a snack AND a whole plate of food for dinner..." i.e. they eat very little but are convinced they eat a lot. Estimate your maintenance level of calorie intake, start tracking your food intake with something like MyFitnessPal, eat 300-500 calories a day over, the weight will go on. Eating one of those "mass gainer" things is an option I suppose, but why not just learn to eat more and better? Food is delicious.

 

[whitestag]

Thanks for the quick reply! Will download MyFitnessPal.
Any articles on these forums on bodyweight exercises?

 

[JauntyAngle]

Thanks for the quick reply! Will download MyFitnessPal.
Any articles on these forums on bodyweight exercises?

I don't know of any... most people here do barbell stuff. You might head over to the bodyweight fitness redditt:

https://www.reddit.com/r/bodyweightfitness/

Check out the sidebar, their exercise wiki has loads of progressions. I don't know anything about the topic, but it seems like a good resource:

https://www.reddit.com/r/bodyweightfitness/wiki/playground

 

[whitestag]

Wow, you've been more help in two posts than most of the forums I've been too. Thanks a ton !

 

[JimRussel]

Let's start with the part where the gym isn't an option. Why isn't it? If it's financial, a lot of independent gyms and their owners will be cool with working out some sort of agreement with you.

Putting on 9kg of mostly lean mass, regardless of your athletic pursuits, is going to require a barbell and some weights.

 

[Frode Falch]

I do most of my strenght work at home.

A typical session:

5 x 20 reps dips (bodyweight)
5 x 10 reps chins (bodyweight)
5 x 10 reps small grip pull-ups (bw)
5 x 20 reps squats (40 kg weight vest)
4 x 50 reps sit-ups
4 x 50 reps narrow push ups (triceps)
2 x 20-30 reps neck curl

 

[JimRussel]

I do most of my strenght work at home.

A typical session:

5 x 20 reps dips (bodyweight)
5 x 10 reps chins (bodyweight)
5 x 10 reps small grip pull-ups (bw)
5 x 20 reps squats (40 kg weight vest)
4 x 50 reps sit-ups
4 x 50 reps narrow push ups (triceps)
2 x 20-30 reps neck curl

Umm.... I think we have different definitions of "strength work".

I'm not even looking at this as a powerlifter, either.

What you listed above is not strength work.

 

[btwrestler119]

I do most of my strenght work at home.

A typical session:

5 x 20 reps dips (bodyweight)
5 x 10 reps chins (bodyweight)
5 x 10 reps small grip pull-ups (bw)
5 x 20 reps squats (40 kg weight vest)
4 x 50 reps sit-ups
4 x 50 reps narrow push ups (triceps)
2 x 20-30 reps neck curl

How do you get progressive overload?

I train completely at home right now, but I do it with a barbell and weights. The OP should buy some, its easy to find them used for cheap.

 

[Frode Falch]

Umm.... I think we have different definitions of "strength work".

I'm not even looking at this as a powerlifter, either.

What you listed above is not strength work.

I see..

 

[JimRussel]

I see..

Do you disagree or care to expand?

 

[Badger67]

I do most of my strenght work at home.

A typical session:

5 x 20 reps dips (bodyweight)
5 x 10 reps chins (bodyweight)
5 x 10 reps small grip pull-ups (bw)
5 x 20 reps squats (40 kg weight vest)
4 x 50 reps sit-ups
4 x 50 reps narrow push ups (triceps)
2 x 20-30 reps neck curl

This is akin to my HS wrestling team warm ups. I'll have to agree with JimRussel.

 

[JauntyAngle]

It is because this is my second month of going back into the action and I'm looking for ways to safely integrate all the needed exercise to achieve the best results.

I missed this the first time round.

You don't need to do this. Just go to the gym and start lifting. Learn the technique properly.

 

[JimRussel]

This is akin to my HS wrestling team warm ups. I'll have to agree with JimRussel.

I thought it was copy and pasted from a Rocky movie.

 

[whitestag]

How do you get progressive overload?


I train completely at home right now, but I do it with a barbell and weights. The OP should buy some, its easy to find them used for cheap.

Question is what is cheaper, a gym subscription or a barbell with weights in the long run. Will make sure to check out the suggestion though.
Thanks for the tips !

Also, another question. Assuming I will get to my desired mass goal. How much days a week of lifting weights to maintain it ?

 

[Frode Falch]

I thought it was copy and pasted from a Rocky movie.

Just normal mt stuff. Did i miss a joke or something?

 

[btwrestler119]

I bought 450lbs of weights, a barbell, a squat rack and a bench all of them kind of rusty. I cleaned them off with baking soda and steel wool. I've been using them for about 3 years now, cost me $200.

 

[JimRussel]

Just normal mt stuff. Did i miss a joke or something?

Well, your strength program is terrible. There's no joke.

 

[Frode Falch]

It works for my goal.

 

[JimRussel]

It works for my goal.

As opposed to what? What is your goal?

As long as your goal isn't strength/getting stronger, then I guess everything is okay.

If your goal actually is to get stronger, there are certainly much better options.