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

[The Gully Gad]

im actually from Walsall

i used to do

monday,chest & Biceps

5 exercises for my chest and 3 for the smaller muscle which is your triceps usually consisting of bench press[ 3 sets] 10 reps then 8 reps then 5 reps going up in weights obviously

then i would do peck deck,flies,dumbell press,incline bench press and some week swap one of the latter with decline bench press

the tricep kick backs,scullcrushers with the E Z bar ,tricep extensions

that is just a little of what i used to do

Flippin hell mate thats some workout! lol
That sounds like competition training...
Im not hardcore i guess i just like to feel good and look a little ripped i guess more then adding mad amounts of muscle on..

For me its just having nice biceps abs and shoulders just look cut do you know what i mean mate but now i may start on my legs also from the advice off here..
But yeh **** thats some work out man

[MELLY-MEL...]

this is so very true

Melly-Mel did you ever do drop sets on the leg extensions to failure? they ****ing hurt big time

yeah man, i used to do drop with squats, bench, and dead lifts with my buds. we would puke. i trained like an animal for yrs in college,a nd after as well. these days i just stay in shape. i work for overall fitness more than pure strength. still like to go heavy though.

[Dynamite Kid]

Flippin hell mate thats some workout! lol
That sounds like competition training...
Im not hardcore i guess i just like to feel good and look a little ripped i guess more then adding mad amounts of muscle on..

For me its just having nice biceps abs and shoulders just look cut do you know what i mean mate but now i may start on my legs also from the advice off here..
But yeh **** thats some work out man

that is not hardcore but it is a very good workout and intense

you dont gotto do 5 differenct exersizes on your big muscles groups like i used to that is just to make sure you have fatigued the muscles completely to failure you can just do 3 and as long as its intense you will grow but remember bigger muscles parts like Chest,back,legs take more to fatigue the more you fatigue the muscle the more you grow the stronger you get

[Dynamite Kid]

yeah man, i used to do drop with squats, bench, and dead lifts with my buds. we would puke. i trained like an animal for yrs in college,a nd after as well. these days i just stay in shape. i work for overall fitness more than pure strength. still like to go heavy though.

i was going to say was it just me that felt like barfing when doing drop sets they are killers man

how much could you bench Melly-Mel

[The Gully Gad]

that is not hardcore but it is a very good workout and intense

you dont gotto do 5 differenct exersizes on your big muscles groups like i used to that is just to make sure you have fatigued the muscles completely to failure you can just do 3 and as long as its intense you will grow but remember bigger muscles parts like Chest,back,legs take more to fatigue the more you fatigue the muscle the more you grow the stronger you get

So when i hurt the next day mate
it means it working right?

[Dynamite Kid]

So when i hurt the next day mate
it means it working right?

yep that correct

and you should not work out the same muscle twice in the same week once is enough and if your workout was that intense you should not want to work out that muscle again in the same week

dont ever do drops sets on leg extensions they hurt like hell and punish the **** out you

[The Gully Gad]

yep that correct

and you should not work out the same muscle twice in the same week once is enough and if your workout was that intense you should not want to work out that muscle again in the same week

dont ever do drops sets on leg extensions they hurt like hell and punish the **** out you

lol

nice 1 for the advice bro...

[MELLY-MEL...]

i was going to say was it just me that felt like barfing when doing drop sets they are killers man

how much could you bench Melly-Mel

525lbs weighing in at 198 lbs was my best at 28. i'm not 33, and i did 420 for 5 reps last month or so, but i don't try for singles anymore though, and that 420 is the most i put on in a long time just to see what i could do with it. now i just usually rep out with sets and get a good pump. that heavy **** hurts after 30 LOL!

[Dynamite Kid]

525lbs weighing in at 198 lbs was my best at 28. i'm not 33, and i did 420 for 5 reps last month or so, but i don't try for singles anymore though, and that 420 is the most i put on in a long time just to see what i could do with it. now i just usually rep out with sets and get a good pump. that heavy **** hurts after 30 LOL!

238 KG you were one bad mother Melly-Mel no offence but was that natural ?


i was 168lbs and my best bench was 115kg 3 reps ,no gear though ive never taken steroids its okay for an amateur of my weight

[MELLY-MEL...]

238 KG you were one bad mother Melly-Mel no offence but was that natural ?


i was 168lbs and my best bench was 115kg 3 reps ,no gear though ive never taken steroids its okay for an amateur of my weight

never touch any of that ****. don't believe in it man. no bench shirt or squat suit ever used either. i was always naturally strong even as a kid, and still am. i remember playing football in college and me and the kicker were probably the only 2 fellas not taking any of that bull****. i'm totally against tht cheating ****. anyway, i think if i trained for it now i could actually do a bit more than my previous best. i feel strong as hell, but i like my build now, and the fact that i can go run 5 miles, and still bench well over 400.