Building A Home Climbing Gym

I want to build as much strength as possible with minimal increase in bulk. The catch is that i do not want to be in the gym, is there anything i can do at home or outside (outdoors.....climbing, chopping wood...being creative etc)?

Im all about calisthenics and would like to concentrate on that...is this a realistic way to build more strength (not a tremendous about of strength...just more than average)

It IS possible to gain strength using calisthenics, or more precisely, bodyweight exercises. There are 5 core areas you want to work. In no particular order, they are the shoulder girdle, the quadriceps, the rear chain (hamstrings, glutes, lower back, trapezius), upper back, and abs.

The shoulder girdle can be worked with pushups (any variation), handstand pushups, and dips. The quadriceps can be worked with pistols (one legged squats), deep knee bends, plyometric jumps, and sprints. The rear chain can be worked with glute ham raises, reverse hyperextensions, and standing long jumps. The upper back can be worked with chin ups, pull ups, and reverse rows. Abs can be worked with any type of situp or crunch, leg raises and planks.

You can set up your workouts just as you would a weight workout. For example, you can split upper and lower body. I prefer to do whole body workouts 3 to 4 days per week. You can try something similar choosing one exercise in each core area.

For added variety, you can implement "caveman" style training. For example:

Buy a sledge hammer and get a hold of an old tire. Do rounds hitting the tire with the hammer equally on the right, and left side.

If you have pets, grab the 50 lbs bag of food (or litter) and do clean and presses with it. Hold it over your head, or in your arms and walk 50 yards with it, rest and repeat. Hold the bag in a bear hug and do squats with it.

Try pushing your car for 20 yard intervals.

Grab a buddy, put him over your shoulders in a fireman carry and do sprints followed by squats (in the grass in case you fall).

If there are hills nearby, do hill sprints. If you live near a beach, try sprinting in the sand.

Use your creativity. Almost anything with some weight to it can be used to build strength and conditioning.

2008-08-02 10:15:16 by Brian

i cant build up thick muscles i need long lean ones
anyone knoe any good at home work outs and ways to keep myself lean?
i really need to work on my forearm cause im out of shape and cant make it to the climbing gym in a while

Oviously, the best thing to do is climb. If you can't climb, do dead hangs (hang until you can't hold on anymore) from a training board and also do some pull ups on some of the smaller holds on the board:

http://www.rei.com/product/649051

Good Luck

2008-08-06 11:58:32 by randaline007

I love rock climbing, BUT i live too far away from the rock gym. I was wondering if i could make one at home, and that rock climbing eguiment is reaaallllyy expenisve for my bugget. ANY ideas on what i could do to build one?

3/4 inch plywood and some 2x6's will make it sturdy. Drill out the holes and those "claw nut" are actually called "T-nuts". Small footholds can just be screwed in, and beer bottle caps nailed in will save you some cash. Old mattresses for crashpads. Consider mounting it on chains so you can adjust the angle. Great way to build explosive power and also keep up your hand strenght / endurance.

But I gotta ask, isn't there any real rocks where you live. You just gotta do the real thing, it will blow your mind!!!!!! If you're into bouldering, there must at least be some outdoor bouldering spots for you. A crashpad and some buddies and you're good to go. Also, I would never knock buildering for all you urbanites... but not on the way home from the bar hehehe....

2007-06-06 12:55:34 by loudernowmbg

Hi people,

I am 24 and i weigh 100 Kgs. My height would be around 5 ft 8 inches and i am a vegetarian. so you can see i am quite overweight. i want to reach to a level of 75 by November. But the issue is i live alone and it is very difficult to follow a balanced diet or any sort of diet when you live alone and dont know how to cook and plus dont have time to cook also considering your hectic job. while i was at home ( at my parents place) last week i tried GM diet through which i lost 3 KGS in a week but then it took 4 large glasses of Jack Daniels for me to gain 1 and a half kg back. i am planning to visit my parents next by June End or July 1st week. By that time i aim to lose around 10-15 Kgs of weight and by november end the rest to reach 75. However, i just dont want to become thin i would also like to be more physically fit and not just thin. the gyms around my area are very costly and i am too lazy to follow gym anyway. However, my house is on 12th floor of the building and will climbing up and down twice a day ( maybe increasing as my body gets used to it more and more) will be a good exercise to substitute for Gym? Also please suggest a diet keeping my condition (single, living alone) in mind. should i keep doing GM diet twice a month or is there a better way to reduce weight?
also is skipping meals to lose weight good??

I have started this Diet (lifestyle change) in the middle of November at 140lbs, and now at 117lbs

A DIET IS WHAT YOU EAT....there for we are all on a diet....
THINK LIFESTYLE CHANGE

You got the change the way you think and feel about food

TRY THIS, and stick to it.

The first 3-4 weeks are the hardest until your body adjusts to the change.
Results will be in about the same time

Fruits and Veggies

Eat more plants and keep away from stuff that was made in plants.

Don't eat anything that comes in a can, box or package....
.....THEY HAVE ADDITIVES IN THEM THAT MAKE YOU ADDICTED TO THE FOOD.....
If man made it, don't eat it

NO white BREAD or SUGAR

NO PIZZA, I am in the pizza business, and it is not good for you, very high in FAT and Calories

NO FRIED FOOD...

Stay away from FAST FOOD

NO POP, SODA or FIZZY DRINKS

Walk your dog, or walk a friends dog

Don't think of it as a diet, but think of it as a lifestyle change

I have lost 20.5 pounds in 2 months, drink lots of water. I usually eat a meal of what ever I want once a week....controlled portion....this really works.........

Write down every thing you eat

take a multivitamin at night

2009-03-30 03:37:18 by Nishant Bansal

this is only 1st chapter and bit of 2nd chapter im going to aim for 80 to 90 chapters to finish novel

The way you have written your question causes me to doubt that you are at uni; however that doesn't mean that you haven't written several novels.

So, that aside, I think your writing has some heft to it, but that it is compromised by your lack of technical skill. You have some good ideas for plot and character, but you haven't yet learned how to develop them (you are simply STATING, instead of DEVELOPING).

That said, I hope you will not give up. Just realize that good writing takes more than story ideas and the discipline to write it out (although those are very important -- and you are ahead of many people when it comes to that). You now have to study the craft. Work on your grammar, syntax, character development, and plotting techniques.

You not only have to write a good novel, you want to get it published. Editors will only read so far into a text. If you don't know the basics of good writing (including all the rules for grammar, punctuation, etc.), they just stop reading.

2008-04-13 07:05:09 by Pinda S