For those with the iron gym...

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  1. #1

    For those with the iron gym...

    one hundred push ups

    +

    The Twenty Pull-ups Challenge | The Twenty Pull-ups Challenge

    +

    two hundred sit-ups

    =

    Good basic workout in my opinion.

    If your really serious about putting weight ON, I suggest still going to the gym. This can give you some mass gain, but you will have to eat a lot more than if you were doing heavier weights at a gym; like a 5x5 workout.

    For strength and just maintenance I feel this is enough tho.

    After my 2-yr membership expired at my local gym I'm going to start doing this until I move out next summer to transfer. $30 > $150



    Edit: And what the hell. I used the iron gym on a door and the wall above it started to crack. I think its just the paint but what ever. It worked fine on a different door tho, haha. Im 170.



  2. #2

    I would say
    this is not a good plan....
    but it is better than nothing!
    Glad to work with you if you want any advice or help or whatever

  3. #3

    What do you have in mind I'd appreciate any help. thx

    and I'm also adding in a squat routine to 200 squats

  4. #4
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    What's the goal?

  5. #5

    Just maintenance and for some strength until I move out pretty much.

  6. this is BS.
    1-5 reps=strength
    6-15 reps=hypertrophy
    15-25 reps=endurance
    25+ reps=aerobic

  7. #7
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    Quote Originally Posted by swordance View Post
    this is BS.
    1-5 reps=strength
    6-15 reps=hypertrophy
    15-25 reps=endurance
    25+ reps=aerobic
    You are oversimplifying. 5x5, 10 x 3, and 20 rep squats are all time-proven hypertrophy programs that don't fit your your defined rep schemes.

  8. #8

    Let me see if I could find a more accurate breakdown....

    Relative strength zone (1-3 reps)
    Absolute strength zone (3-5 reps)
    Functional hypertrophy zone (6-8 reps)
    Hypertrophy zone I (9-10 reps)
    Hypertrophy zone II (11-12 reps)
    Strength-endurance zone (13-20 reps)
    Endurance-strength zone (more than 20 reps)

    But, as Vapor said, nothing is set in stone. Just a good basic guideline.

  9. Quote Originally Posted by Vapor View Post
    You are oversimplifying. 5x5, 10 x 3, and 20 rep squats are all time-proven hypertrophy programs that don't fit your your defined rep schemes.
    5X5 3X3 SS etc are all strength programs,the fact that you still bulk is a side effect,but the real target is strength.
    i do agree that legs will still be in the hypertrophy zone when its 20 reps,i cant say the same about the other muscles.

  10. You can find a much better routine and still do it at home. I would have trouble keeping such a monotonous schedule.

    I would also include healthier eating habits. Enough sleep and reduced alchohol consumption.

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