How to build muscles and get stronger etc. without the gym

[hardmanbrit]

Does anyone have any advice as to how I can build all of my muscles without going to the gym?

At the moment I have hardly any spare cash. My wage is about £13, 000 per year. Therefore, I cannot afford the gym. In fact, I have never had gym membership.

I have two 5kg dumb-bells and that is it. I have been using them for about two years and all I have is large biceps.

[rizkybizness]

Fish N Chip

Lager

[Kris Silver]

www.stronglifts.com - friend has been doing it a few weeks, lost weight and gained loads of muscle.

There's a section on gaining weight if you wana do that which I'm doing. But the 5x5 work out regime is what you want on there. I'm a little way in and see improvements already. Good luck.

[MELLY-MEL...]

body squats, lunges, push ups, pull ups, leg lefts, calf raises on a step one leg at a time. sprints, sit ups, leg lifts, and some jogging. all these using bodyweight. start out with what you can do for 4 or 5 sets, and gradually increase your reps, and setws as you get stronger. also change it up by not resting much, or doing 3 things in a row, than rest, etc. the key is challenging yourself, and changing order, reps, how much u rest often. this will get you in good shape if you put the work in! once your body weight is not enough tie a dumbell on your waist for pull ups, hold in hand for calf raises, etc...use the xtra weight in excercises when you in need of more weight, but that will take you a while if you train hard as i said earlier.

[Dynamite Kid]

body squats, lunges, push ups, pull ups, leg lefts, calf raises on a step one leg at a time. sprints, sit ups, leg lifts, and some jogging. all these using bodyweight. start out with what you can do for 4 or 5 sets, and gradually increase your reps, and setws as you get stronger. also change it up by not resting much, or doing 3 things in a row, than rest, etc. the key is challenging yourself, and changing order, reps, how much u rest often. this will get you in good shape if you put the work in!

this is true if you go through the motions you will not build much muscle its the last 2 reps that builds you etc

[hardmanbrit]

Thank you very much guys.

You have been tremendous.

By the way, in relation to pull ups, how do I do them if I do not have access to a gym?

[MELLY-MEL...]

Thank you very much guys.

You have been tremendous.

By the way, in relation to pull ups, how do I do them if I do not have access to a gym?

they sell cheap ones that you can put in a door way, and take down wehn done! good luck bro.

[Dynamite Kid]

Thank you very much guys.

You have been tremendous.

By the way, in relation to pull ups, how do I do them if I do not have access to a gym?

you can do one arm dumbell rows aswell

[CasperUK]

Eat big and lift big. That's the only way.

If you can't afford weight or membership (like me), improvise.

Use body exercises, get a bag and fill with stones (increase gradually). Work out 5 times a week, drink lots of water and eat lots.

[βetamax]

http://www.rosstraining.com/nevergymless.html