Post: #1

I went through half of the pages on the Weightlifting and Fitness forum, and I couldn’t find a thread on this topic. If there is one, apologies for the double post. Only thing close that I found is The Bodyweight Workout Thread.

From that thread, someone put up this Youtube video of a "Home Workout Routine—Best Bodyweight Exercises". I like his “pull-up” exercises (linked directly here at 1:35). But they require two chairs and a broom handle. I won’t have these.

I’m going tent camping beginning Saturday for one week. I’ll have my pack (35 lbs). I won’t have:

• any weights
• any chairs
  

I’ve been lifting for the last four months. I go three times a week and 80% of my focus is on upper body. I usually do bench, incline/decline bench, triceps and pull-ups.

I’m inevitably going to lose some upper body muscle, but trying to maintain as best I can. I’d like to avoid situation where I get back to the gym and am benching 20 lbs less than I was. I intend to work out twice on this camping trip.

Right now, I’m thinking of doing push-ups with a medium arm-width, and push-ups with arms close to the body to work triceps, and shoulder press with my pack. I’m hungry for other ideas.

Post: #2

Cool, I'll be doing this next week as well.

- Handstand pushups (balance against a big tree)
- full back bridges
- pullups off a tree branch, or if it's not feasible then at least find something you can hold onto, lean back, and do rows
- pistols (one-legged squats... hold a tree for balance if you need help)
- you could also do some plyo that works the upper body a bit, like burpees, crab kicks, etc

Post: #3

Make sure you are fully hydrated and fueled. Easy to carry less water than you need. Bring gatorade powder, power bars, etc. My workouts suck when I don't drink enough.

One-armed presses/rows with your pack, pullups on a tree branch, elevated feet pushups are my suggestions.

Post: #4

Pick up and move, throw, flip big ass rocks and tree branches.

Post: #5

In one week I don't think you will lose much muscle if any at all. Maybe you'll have some slight de-training but it's not a big deal. Just de-load slightly and work back up. Enjoy your camping trip!

Post: #6

Some good suggestions - Rocks, pushups, rucking with a heavy pack etc are all good for changing up the pace.

Equally, I'm a firm believer that anything you can lose in a week cannot be considered a gain. Real gains force adaptions in your body that are lasting (not the same as permanent). For example, if I stopped training now all together, I would fully expect to be stronger in 5 years time than my friends who have never trained, and stronger even than most who don't train 'seriously'. Over a year or two you may go from a 600lb deadlift to 400, but compared to the vast majority that still leaves you a strong muthafuka. Gaining real strength forces real adaptions in tendons and ligaments, as well as your musculature. I don't think this is surrendered as easily as is often made out on the internet.

If you decided to just have a nice holiday and do nothing, it would do you no harm at all. Any gains you lost would have been illusory in the first place - the result of a short term pump that was not representative of anything anyway.


None of the above necessarily applies in the case of serious injury or illness etc when the body may make more radical adjustments in an attempt to heal. Even then, most strength and muscle can be gained back relatively quickly in many cases.

Post: #7

You won't lose your gains in one week. If anything you should be taking a week off now and then anyway to rest up.

If you absolutely must do something buy yourself some Olypmic Rings and hang them off trees. I workout a lot outdoors and that's my main go to on camping trips and while travelling, just find a park and a good tree and you are all set.

So your go to excersizes that don't require much of a learning curve are:

Chin ups
Pull ups
Tricep Dips
Hanging Leg Raises / L-sits
Skin the Cat

If you want more for shoulders do some handstand pushups / pike pushups problem sorted.

If you want to try out some harder stuff on them you can also learn the following intermediate stuff:

Rings Muscle up (strict false grip)
Back Lever
Front Lever Tuck variations


If you want to work legs learn to do pistol squats, if you can't do them just use a step /bench to reach depth and use your other leg to give yourself abit of a push off the ground if you need one.

If you want a good all over body workout take up slacklining its great fun for camping anyway highly recommended, its my main sport.

Post: #8

Depending on your mentality of strength training, my suggestions may seem metaphorically weak.

I used to be a strict disciple of iron with acknowledgment of dips and pull/chin ups. If I wanted to be big and strong I'd needed to back squat, straight bar dead lift, and Pendlay Row, and flat bench. Starting Strength, Stronglifts, Bill Starr, and before that the uninformed bodybuilding magazine routine. Big biceps with three variations of curl per workout - that kind of crap. I gained strength and some size but I would always dread lifting most days and it would take me forever because I was not pumped to be lifting.

I was diagnosed with lumber stenosis earlier this summer and decided to take it "easy" and use NO external loading until I was discharged from PT and met with the Dr again. I began by simply doing 100 bodyweight squats per day, 5x10 rings dips, 5x10 rings pullups, and 40 single leg bodyweight deadlifts every other day and I've never looked better. I've never been bigger in all my life. And it's odd to describe, but it feels like a more "even" mass gain. Like the muscles around your ribcage and under your armpit and thicker tendons. I'm even leaner now despite the weight gain. My muscles also feel more dense and solid.* And possibly the best thing, I don't mind the lifting.

Long story short, no one in this thread has been dismissive of BW training at all, but like a lot of people, it's treated more like a "do the best with what you can until you're back to the gym." I'm suggesting you don't think of anything outside a powercage as settling.

And I'd just like to add: perhaps look in to a routine that's more balanced. 80% upper body is honestly not a great percentage breakdown. And rest easy, you're not going lose 20 lbs on your bench unless you go Survivorman camping and not eat for the week. You might even lift five pounds more than before. One to two week breaks are far more beneficial than they are detrimental.

*These weren't newbie gains. I'm 29 and have about six years of educated weight training. 6'1, 195 lbs. My approximate maxes are nowhere close to pro powerlifter but respectable for my size.

Post: #9

(08-26-2015 05:49 PM)la bodhisattva Wrote:  I was diagnosed with lumber stenosis earlier this summer and decided to take it "easy" and use NO external loading until I was discharged from PT and met with the Dr again. I began by simply doing 100 bodyweight squats per day, 5x10 rings dips, 5x10 rings pullups, and 40 single leg bodyweight deadlifts every other day and I've never looked better. I've never been bigger in all my life. And it's odd to describe, but it feels like a more "even" mass gain. Like the muscles around your ribcage and under your armpit and thicker tendons. I'm even leaner now despite the weight gain. My muscles also feel more dense and solid.* And possibly the best thing, I don't mind the lifting.

Ínteresting post. Do you use portable rings? I was thinking about picking up a pair since I'm always on the road.

You piqued my interest with the bodyweight deadlifts, as I hand't heard or thought of that yet and have been considering adding some more lower body exercises to my routine. Might give these a shot.

I'm also curious how your routine has progressed and changed since your starter workout.

I do mostly dips, chins, pullups, divebombers, pushups, bodyweight squats, etc, but now adding weight to most of the upper body movements.

Post: #10

Thanks all for such fast responses. I've been taking notes and I will try some of these.

Shit, I should have mentioned I would be in the desert. No trees around. I haven't done any ring work before, so a camping trip probably not be the place to start. Good idea though for a future trip.

Also good to know from the experienced lifters here that I'm not going to mess up my regimen by being without access to a weight room for a week.

Post: #11

Make or buy yourself a set of gymnastic rings. You can hang them off a tree branch and set them so at least the rings are level.

(08-27-2015 09:09 AM)Beyond Borders Wrote:  

(08-26-2015 05:49 PM)la bodhisattva Wrote:  I was diagnosed with lumber stenosis earlier this summer and decided to take it "easy" and use NO external loading until I was discharged from PT and met with the Dr again. I began by simply doing 100 bodyweight squats per day, 5x10 rings dips, 5x10 rings pullups, and 40 single leg bodyweight deadlifts every other day and I've never looked better. I've never been bigger in all my life. And it's odd to describe, but it feels like a more "even" mass gain. Like the muscles around your ribcage and under your armpit and thicker tendons. I'm even leaner now despite the weight gain. My muscles also feel more dense and solid.* And possibly the best thing, I don't mind the lifting.

Ínteresting post. Do you use portable rings? I was thinking about picking up a pair since I'm always on the road.

They're easy as hell to make, I have four pairs of them. If you don't want to make them ring shaped you could easily just buy some tow straps and straight PVC. A homemade TRX setup does basically the same thing.

Get a copy of this book. There are copies on the internet for free if you look for them. I won't post links or anything but it's not hard to find.

If you really want you can do planchework and abwork. That's covered in the book but for planche and front lever this article will give you a good introduction. You can buy or make yourself a set of parallets, if you want to keep it simple just get two large blocks of wood and nail them to either end of a broom handle. I believe perfect pushup handles would also work.

If you're only hitting upper body you will be more than covered.

If you want to hit lower body, do hill sprints or drag your car. If you can find something heavy to pick up (be it a rock or whatever) you can do that too.

Have fun.

Post: #12

I'll second the bodyweight suggestion. I love lifting weights, don't get me wrong.

Bodyweight is absolutely fantastic, however, if you do it right (BIG if). I have better pec development than 95% of guys in my gym. All I do is pushups (primarily one arm pushups, but some close pushups too), dips, and chins (pullups, same thing). Handstand pushups are alyso a tremendous assistance exercise for the military press.

Also, don't be too worried about losing whatever gains you've made. Layoffs can be great; you'll be rearing to get back to lifting after one.

Post: #13

Bring some really thick, heavy resistance bands. They'll fit in your bag easily and you can replicate most dumbbell and cable movements with them if you have the right setup. You will at the very least be able to maintain muscle with them, especially when combined with body weight exercises.

Bodylastics is the brand I use when I do band workouts, check them out. Not affiliated with them, just a customer.

Post: #14

(08-27-2015 09:09 AM)Beyond Borders Wrote:  

(08-26-2015 05:49 PM)la bodhisattva Wrote:  I was diagnosed with lumber stenosis earlier this summer and decided to take it "easy" and use NO external loading until I was discharged from PT and met with the Dr again. I began by simply doing 100 bodyweight squats per day, 5x10 rings dips, 5x10 rings pullups, and 40 single leg bodyweight deadlifts every other day and I've never looked better. I've never been bigger in all my life. And it's odd to describe, but it feels like a more "even" mass gain. Like the muscles around your ribcage and under your armpit and thicker tendons. I'm even leaner now despite the weight gain. My muscles also feel more dense and solid.* And possibly the best thing, I don't mind the lifting.

Ínteresting post. Do you use portable rings? I was thinking about picking up a pair since I'm always on the road.

You piqued my interest with the bodyweight deadlifts, as I hand't heard or thought of that yet and have been considering adding some more lower body exercises to my routine. Might give these a shot.

I'm also curious how your routine has progressed and changed since your starter workout.

I do mostly dips, chins, pullups, divebombers, pushups, bodyweight squats, etc, but now adding weight to most of the upper body movements.

As of right now my routine as progressed only to the point of performing better, more fluid reps of under the same set and rep range of 5x10. I initial goal was to crank out continuous, solid reps of 10. As often happens in these movements you gas out, bail, and quickly regather yourself for the last couple reps. I was doing this a lot but figured it was easier to say 5x10 instead of 1x8, 1x2, 2x9, 1x1, etc.. I'm now able to hit the 10th without those 1 second bail outs. With the squats I began with 4x25. This sounds easy, but if you're accustomed to only heavy 5x5 squats like I was, you might find your muscular endurance shockingly pathetic. My progression here is to add reps to sets. Right now I'm doing 3x30, 1x10. I have a forty pound weight vest that I've considered using but given my stenosis' improvement, I'm not going to risk having even a light so high up on my spine. I'd rather just progress to busting out sets of 50 instead of adding weight. My one-leg deadlifts are not huge focus. I do 2x20 per leg but should probably do a little more.

These are the rings I use. I looped them over a crossbeam in my basement. Just a point of clarification: these are fitness rings, not gymnastic rings. Don't attempt a lot of what you seem in the Olympics with these. If you can come close to doing a rigid ring planche, kudos. Those guys do super human things.
https://christiansfitnessfactory.com/cff...traps.html


Here's an example of a one-legged deadlift.
https://www.youtube.com/watch?v=7uA1PLNIWK8

http://bretcontreras.com/the-single-leg-rdl/

Post: #15

^ Going to pick up a set of those rings.

Post: #16

(08-27-2015 11:48 PM)Beyond Borders Wrote:  ^ Going to pick up a set of those rings.

Be wary of the instability during dips. It might take a few workouts to get your balance down. And pay special attention to your form. You're given a little more leeway with straight bar dips but being sloppy on rings can really jack up your shoulders. Keep your hands close to your to prevent rotator cuff issues.

Post: #17

(08-29-2015 04:16 PM)la bodhisattva Wrote:  

(08-27-2015 11:48 PM)Beyond Borders Wrote:  ^ Going to pick up a set of those rings.

Be wary of the instability during dips. It might take a few workouts to get your balance down. And pay special attention to your form. You're given a little more leeway with straight bar dips but being sloppy on rings can really jack up your shoulders. Keep your hands close to your to prevent rotator cuff issues.

Way to go with rings is definitely perform the exercise really slow with lots of flexion for a while before you amp up the speed. Tons of minute muscles getting activated that barely get touched without the instability or rings. Gymnasts' shoulders, enough said.

Post: #18

I've been training at a pretty intense level for six years and the best lesson I've learned over these years is that rest is good for you. If you've been training for four months without a break you will actually do yourself more good by taking a week off and fully relaxing than you will by lifting up rocks etc.

Rest is a productive part of your training, not a passive compromise.

I am sure you won't listen to me but its the truth!

Post: #19

Rocks and logs, fight bears

Post: #20

Pack heavy.
If you weren't going to the desert, I'd say canoe your ass off. Paddling is a good way to work those shoulders if you do it with some intensity/through rapids.

Post: #21

I think I found the book Convict Conditioning through Roosh.

Anyway, that book is good, it focuses on six main bodyweight exercises to work the whole body, and their different variations.

If you don't want to get the book, theres a similiar routine laid out on this website with pictures of every step. Check out the 'basic routine'.

http://www.startbodyweight.com

Another option which hasn't been mentioned:

Maybe just work on your conditioning? sprints, jogging and stuff like that.

One week without lifting should help rather than hurt, who knows, maybe improving cardiovascular endurance will help what you can lift in the gym.

I've been thinking that my lack of stamina is holding me back in what I can lift. I'm not completely unfit, I still play football every sunday, but I wish I didn't get out of breath so easily. I think it would help me in the gym also.

Post: #22

On the other hand, a week of rest after 4 months of working out wouldn't kill you. Go extra hard before you go and take a week out to hike, swim and all that other outdoorsy shit. I find a week away from weights brings me back extra focused on form and no drop off, so to speak.