Weights Will Travel
week ago, as you recall, our friend let his gym membership expire.
The construction of a new home in a distant community has him sidetracked
until its completion in the early summer. He has at his disposal
a multi-purpose bench and dumbbells in five-pound increments from
5s to 50s. What can he do with his limited equipment during the
three-month house-building stretch to maintain size and strength?
get started by seriously considering two of last week's suggestions:
dips and chins to your exercise list for dimension and completeness.
With a little resourcefulness you can make this work. Locate a neighborhood
gym for occasional day-use workouts (every two or three weekswhen
you get the urge) and wallow in heavy bench, squat and deadlift
gonna be okay. Without further stalling here's an assortment of
dumbbell exercises and associated movements at your command:
Flat and incline presses
Flat and incline flys
Lateral raises (front, side, bent over and lying sideways on bench)
Chins (various styles for back, lats and bis)
One-arm and two-arm dumbbell rows
Dips (various positions to effect chest, tris, back and delts)
Lying or overhead triceps extensions
Curls (together, alternate, concentration, thumbs-up, Zottman, incline,
Full squats (DBs in hand)
Step-ups (DBs in hand)
Farmer's Walk and walking lunges (DBs in hand)
don't forget push-ups, handstand push-ups, jogging and sprints.
and post-workout protein drinks for high performance.
this selection one of my favorite schemes (there's 99) would look
something like this:
might want to prefix each workout with a concentrated midsection
warm-up composed of any combination of crunches and leg raises and
lightweight stiff-leg deadlifts and hanging leg-raises, if you've
imaginatively hooked up a chinning bar.
Crunches supersetted with leg raises, 3 sets x 25 reps
Hanging leg raises supersetted with stiff-leg deadlifts, 3 sets
x 15 reps
n' match, intensify and moderate.
1 - Chest, Shoulders, Back
incline press, 3-4 sets x 8-10 reps
supersetted with (SS)
Wide-grip chins (tell me you have a chinning bar... toe on bench
3-4 sets x 6-8 reps
press, 3-4 sets x 8-10 reps
Stiff-arm pullover, 3-4 sets x 6-8 reps
and press, 3-4 sets x 6-8 reps
2 -- Arms, Legs
Seated DB alternate curls, 3-4 sets x 6-8 reps
Dips, 3-4 sets x 8-10 reps
thumbs-up curls, 3-4 sets x 6-8 reps
Overhead triceps extensions, 3-4 sets x 10-12-15 reps
Full squats (holding DBs in hand), 3-4 sets x 12-15 reps
Standing calf raises off block (holding DB in hand corresponding
to calf exercised), 3-4 sets x 15-20 reps
lunges (holding DBs in hand), 3-4 sets x 10 reps (lunges) per leg
Continue calf workout
alternate the two workouts looking for consistency and time-plus-effort
commitment channeled into four sessions a week. Considering these
virtuous prerequisites, a Monday-Tuesday and Thursday-Friday scheme
works well, giving you Wednesday and the weekend off for rest and
relaxation, balance and order. Should you miss a workout, as we
occasionally do for secret reasons, deal with the guilt and pick
up where you left ASAP.
push for routine so you don't depend on urges and instincts and
inspiration to drive you to the iron. These are powerful forces
you can count on when in your zone, but with your distractions and
pressures of change, derive comfort, clarity and sustenance from
routine. A good habit is as loyal as a good dog. A rather profound
thought, if I do say so myself.
July 4th, Independence Day and the near completion of your house,
you will not find yourself soft and sorry. You will not have lost
your independence, as so many have, to a millstone of burdensome
flesh and the bindings of weak, twine-like muscles. You will walk
off your future basement gym and envision the equipment in its proper
placeracks, benches, pulleys, grinning like a playful fox,
lean and quick... or a bear, large and powerful... whatever.
training is better than no training, but only tends to slow down
our physical, mental and spiritual descent. Going down is not an
option. The plan is to understand your training from another viewpoint,
another need, and another strategy. This is no time for lost time.
What can we learn, how can we grow and what can we gain from compromised
and improvised exercise? The answers are: plenty, in more ways than
you think, and tons.
exact the maximum reward and benefit from the alterations to your
training you will need and want to accept the limitations; you must
believe in them. There are no pulleys, racks, ubiquitous benches,
rows of dumbbells, 10 Olympic bars and tons of weight. Swell. There
is something more and better: you, by necessity, compromising yet
intelligent and indispensable training excellence underlined in
the texts of persuasive bodybuilding books and magazine articles
must be applied. Those precious and long-respected qualities repeated
once too often and now diluted, those lost arts we think we express
but barely recognize, take on new meaning and move to the foreground:
focused concentration, meticulous form, patient endurance, determined
repetitions and flowing pace. Etch them on your crown.
is these things of the mind and body that make the light weights
perfectly heavy for muscle intensity (maximized tension within the
muscle) and provoke muscle responses you've never experienced. Spared
the mean, mind-numbing struggle demanded by the deliciously heavy
weights, you can pinpoint your focus. The lighter weights allow
you to create, discover and investigate the movements and the repetitions,
move from set to meaningful set and exercise to purposeful exercise,
providing vascular demand and pumping and burning and sweating without
bounds. Travel is uninterrupted and you stand not on the outside
looking in. Go, go, no hurry, go, gocurious, involved, spirited
climbers don't hurry in ascent; they plant their feet precisely
and grasp the rock with boldness and might. Brilliant golfers don't
hurry on the green; they apply finesse and patience and presence.
Muscle builders don't hurry; they move surely up and forward by
the power of their last sublime workout.
yourself adapt as you practice this isolation of self and the iron.
Keep your third eye on the goal. What a grand and fulfilling way
to spend 60 minutes four days a week in life where time and resources
are squandered. And, is it possible you're feeling relief and observing
progress from the change: energy and endurance, tightness and hardness,
trust and reassurance? Do you detect a shadow of long-sought muscle
separation, and is that a real vein sneaking across the biceps?
Are you growing courage and conviction where the sun shines daily
in your new backyard?
don't think you're going to pull this off without some brilliant
pre-flight instructions as always, crewtrain hard, eat right
here to read Part One of the Compromise
you sign up for Dave's expanded
press the sign-up button. You'll also have to REPLY
to the confirmation message from our list software
to be added to Dave's mailing list.
free, motivating and priceless!
We'll also send you a link to Dave's free Body Revival
Tips and Hints booklet with your confirmation notice.
May we answer any bodybuilding questions for you in our forum?
If you haven't yet read Dave's bodybuilding book, Brother Iron, Sister Steel, here's more information.
You may also enjoy our ongoing weight training and fitness article blog, which we update with new material several times each week.
Are you in the mood for reading an weight training book excerpt?
Can I tell you about whey protein powders?
Could you use a new 8-week workout routine or a bodypart workout program? Need to learn how to squat or how to deadlift?
Or select a link to the left to discover our most popular pages that are sure to answer all your training questions..