[Bench_All_Day]

This summer from the middle of july to the end of august i will be on vacation in a little town in Italy. Unfortunately there are no gyms and pretty much no resources for me to use weight training wise. Could some one give me a routine without weights that i can follow. Also there is no plus to pul myself up to do a pull up, not even a low tree. Any help will be great. Also i will be doing many pushups when i am there. Is there any way to gain some size from pushups or will it mainly be definition. Also how many reps and sets should i do for push ups because i heard sets with a lot of reps on pushups will just develop endurance and that may sets with lower res will gain more strength and size which i would like to maintain whill i am there.
Thanks
BE EZ

[Rocky]

There were a couple of threads on here about training with no weights. Do a search and it should bring them up.
If you want to keep the reps low then I suggest (with regard to push-ups) having your feet raised and using weight on your back. Books in a rucksack or something, and do the reps slowly.
Other than that, depending on your strength levels, hand stand presses, dips (using the stair rails or the backs of 2 parallel chairs), lateral raises with food cans or similar, curls with whatever you can. One legged squats. Calf raises on the bottom step on your stairs.If there is somewhere you can hold to do one arm rows where rather than pulling a weight you pull your body in then do them.
That's off the top of my head, but do the search, hopefully it'll bring up the threads with some more ideas. Hope that helped a little.

[Bench_All_Day]

thanks

[tim290280]

Gymnasts do alot of stuff without weights. Planches are a great example.

If you can't find anywhere to do a pullup you aren't trying too hard! Fences, walls, door frames, doors, roof, rafters, the list goes on.

Pistol squats will do wonders for your legs, and deadlifts are just a matter of finding some stuff to pick up, rocks, timber, etc. Also try farmers walks, wheel barrow pushes, strong man carries, sled pulls, push and pull a car..........

[Bench_All_Day]

thanks...what is a planch

[tim290280]

Well you could Google it.....

Its basically a pushup done with out your feet on the ground. There are various difficultly levels, but all involve holding a pushup position with the feet off the ground.

[lithium_09]

pushups, freeweight squats well below parallel (sounds easy try 50-100 rep sets), lunges, find something to do chins on, if not get a broom handle and put some gallon water bottles on either side and knock out bb rows, use this apparatus for bb curls aswell, use gallon water bottle to pump out single arm exts, and side, rear, and front laterals for shoulders.

do every exercise to failure and really concentrate on form. this was my routine while i was just on vacation. helped me work muscles in new ways u'd be surprised how sore u can get and it helped me realize flaws in my form

[Bench_All_Day]

thanks lithium...never thought about that but am definitely gonna do that when im on vaction

[lithium_09]

no prob

[BALUK]

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