Entrenando en Casa
- Iniciador del tema TerenceHill
- Start date
miraflores
New member
estos productos de bricolage decathlon que dicen que soportan hasta 250 kilos, el rbr 500 rbr 560 bm 970 bm, bm 900, no hagais caso porque con solo 160 kilos si los dejas caer con algo de velocidad los soportes doblan como si fueran de carton de hecho los soportes deberian ser de tubo macizo y el tubo cuadrado deberia tener el doble de sección, pero no se le puede pedir peras al olmo.
miraflores
New member
espero acabar rápido de arreglar el bajo de mi casa 50 mts cuadrados +/-, hechar el suelo, pintar, colocar iluminacion espejos, etc, para colocar todos mis hierros y empezar a entrenar en mi gimnasio casero, llegado el momento espero disponer de la motivacion necasaria, a ver si me aparece un compañero cercano pues entre dos personas siempre hay mas motivacion, a lo mejor cuando llege el momento tengo que vender todo porque no tengo motivacion, aunque el ahorro de tiempo de ir y venir del gimnasio es una gran ventaja y tambien el poder entrenar en un día festivo o fin de semana
miraflores
New member
buff y no digamos el economico, sobre 450 euros al año, si yo me he montado un gimnasio casero con menos dinero que las mensualidades de dos años.
hola estoy de acuerdo contigo, yo tengo en casa , maquina mancuernas barra banco etc, pero no es lo mismo, en el gim avanzas mas, cnvives nuevas experiencias que en casa no
Ancrulles
PALOTE!
Todo de puta madre menos en el tema de la privacidad... ya es la segunda vez que entran en mi cuarto unas amigas y estoy tirado en el suelo haciendo press frances con las piernas subidas en la cama _comorr_
Necesito un cerrojo _mmmmm_
Porcierto, una maravilla eso de poder entrenar en calzoncillos, pena que no les gustaran....
Necesito un cerrojo _mmmmm_
Porcierto, una maravilla eso de poder entrenar en calzoncillos, pena que no les gustaran....
Time/Volume Training - A Program For Building Mass Even With Bodyweight Exercises!
By Nick Nilsson
This training style is VERY effective for building muscle even with bodyweight
training. It can be inserted into ANY training split...it can be used
as a total program or as a single training day. Powerful stuff!
This past summer, I was stumped?how could I use bodyweight training to build substantial muscle mass using exercises like push-ups where I was able to do 30 to 50+ reps per set!
Enter Time/Volume Training?
This technique allowed me to take exercises where I could do a TON of reps and turn them into effective mass-builders.
Basically, it's kind of a cross between my Compound Exercise Overload training (where you take a weight you can do 6 reps with and do 3 rep sets until you can't get 3 reps anymore, then you drop the weight and keep going - I'll give you a link to that below so you can read more about it) and Escalating Density Training (by Charles Staley - where you take an alloted timeframe and do as many reps as you can within that timeframe).
Time/Volume Training is relatively simple. I'll use back training for my example here (chin-ups, specifically).
For working back, I use a 15 minute block of time (this will vary according to bodypart - use less time for smaller parts).
First, start by doing a set of 3 reps. Then stop and rest 10 seconds. Now do another set of 3 reps. Stop and rest 10 seconds.
Keep going using 3 rep sets and 10 seconds rest until you can't get 3 reps anymore. When you hit this point, begin taking 20 SECONDS rest in between your 3 rep sets.
Keep going using 3 rep sets and 20 seconds rest until you again can't get 3 reps anymore. Then take 30 SECONDS rest in between your 3 rep sets. If you have to increase again, go to 40 seconds, and so on.
Keep going in this fashion until your 15 minutes are up.
It's just that simple! Basically, the idea here is not to go to failure on any of your reps but to manage your fatigue so that you can maximize your training volume (i.e. more reps and sets).
And, because I originally worked up this technique to go with bodyweight training (where you can't change resistance), instead of decreasing the weight (like in Compound Exercise Overload), you will instead just increase the rest periods, which gives your body a bit more time to recover in between sets, allowing you to keep doing sets with the exact same resistance.
But just because it's originally designed for bodyweight training doesn't mean you can't use it with free weights and machines as well - it'll work like a charm for that, too!
You'll find when using this technique with different exercises (especially bodyweight exercises, where some tend to be a bit easier than others), you'll be able to go longer before having to increase rest. For example, when doing chins, you'll probably have to increase rest sooner than you will with push-ups.
But rest assured, even if you can do 50 push-ups, you'll STILL get to a point where you're not able to do 3 reps sets on 10 seconds rest and you'll have to bump up the rest periods.
It's a great way to work bodyweight exercises without resorting to high-rep endurance training. With the 3 rep sets, you're still hitting the power-oriented muscle fibers, which is what allows you to make this type of training work for mass building.
Take a few minutes inbetween bodyparts for recovery.
Here are the time intervals I've been using for this type of training:
Back, Chest and Thighs - 15 minute blocks each
Hamstrings, Shoulders, Biceps, Triceps, Calves and Abs - 10 minute blocks each
I've also changed up some of the bodypart blocks so that I'm actually working 2 bodyparts at once (I did this with abs and calves).
Here's a split I've been using (based on bodyweight training) but you can certainly feel free to come up with your own.
Just be absolutely sure to keep your total workout time to under an hour (I've been shooting for 40 to 50 minutes).
This type of training concept is simple enough where you can simply insert it into whatever your favorite training split is.
My preference is for a 2 day on, 1 day off, 2 day on, 2 days off type of training split, e.g. Monday, Tuesday, Thursday, Friday.
Day 1:
back - 15 minutes of chin-ups - I was using a regular underhand, close grip for these, coming all the way up and down to full extension.
chest - 15 minutes of dips - I was using two chairs with the back facing each other. I would set my hands on the tops of the chair backs and do dips in between the chairs. Works like a charm!
Combination of Calves and Abs - 10 minutes - NO rest in between bodyparts or sets. I would just go straight from one-legged calf raises (5 reps on each leg using no weight) then right into (5 reps on that exercise, too) then back to calves. Because they're such unrelated bodyparts, their getting rest while you're working the others, so you don't need specific rest for them.
Biceps - because I was doing 15 minutes of Chins, biceps already got a lot of work. I would just finish the workout with one set of flexed arm hang.
Total workout time: 45 minutes
Day 2:
Thighs - 15 minutes of Bench Step One Legged Squats - Basically, this exercise is a one-legged squat done standing on a chair or bench. Because you're standing up off the ground, you can drop down a lot further, increasing the overall workload. I also recommend hanging onto something for support. This exercise for this long will really beat the crap out of you.
Hamstrings - nothing for me here - the deep bench step squats were PLENTY of work for the hamstrings, believe me. In a normal split, you would do 10 minutes of hamstring work for this type of Time/Volume training.
Shoulders - 10 minutes of Pike Handstand Push-Ups. This is a great exercise for shoulders - it's a bodyweight exercise, making it very effective for functional strength AND it's easy enough where if you've got decent shoulder strength, you should be able to get good training volume. In that same link above, you'll also find Horizontal Push-Ups, which is an easier version of it.
Triceps - 10 minutes of Close Grip Push-Ups - even though I can normally do about 40 to 50 of these in a row, after about 8 straight minutes on 10 seconds rest, I had to increase to 20 seconds rest. The fatigue catches up to you and you'll really be feeling how effective this training is. I again finished with one set of the Flexed Arm Hang here.
Total Workout Time: 40 minutes
---
That's the scoop with Time/Volume Training! Like I mentioned, you can insert this methodology into pretty much any training split and any program. It's one of THE best ways to get a mass-building effect out of bodyweight training (when you can get high reps with an exercise) that I've ever found.
Give it a try in your next workout to test the concept then try a couple of complete workouts with it. Then take the concept with you next time you travel and apply to some bodyweight training. You'll look at the hotel gym (with the stationary bike with no seat and the squeaky hydraulic resistance machines) and Laugh
Esta en ingles pero quien sepa, podeis hacerlo en el parque de la esquina.
Yo lo voy a poner en prueva a ver que tal esta
By Nick Nilsson
This training style is VERY effective for building muscle even with bodyweight
training. It can be inserted into ANY training split...it can be used
as a total program or as a single training day. Powerful stuff!
This past summer, I was stumped?how could I use bodyweight training to build substantial muscle mass using exercises like push-ups where I was able to do 30 to 50+ reps per set!
Enter Time/Volume Training?
This technique allowed me to take exercises where I could do a TON of reps and turn them into effective mass-builders.
Basically, it's kind of a cross between my Compound Exercise Overload training (where you take a weight you can do 6 reps with and do 3 rep sets until you can't get 3 reps anymore, then you drop the weight and keep going - I'll give you a link to that below so you can read more about it) and Escalating Density Training (by Charles Staley - where you take an alloted timeframe and do as many reps as you can within that timeframe).
Time/Volume Training is relatively simple. I'll use back training for my example here (chin-ups, specifically).
For working back, I use a 15 minute block of time (this will vary according to bodypart - use less time for smaller parts).
First, start by doing a set of 3 reps. Then stop and rest 10 seconds. Now do another set of 3 reps. Stop and rest 10 seconds.
Keep going using 3 rep sets and 10 seconds rest until you can't get 3 reps anymore. When you hit this point, begin taking 20 SECONDS rest in between your 3 rep sets.
Keep going using 3 rep sets and 20 seconds rest until you again can't get 3 reps anymore. Then take 30 SECONDS rest in between your 3 rep sets. If you have to increase again, go to 40 seconds, and so on.
Keep going in this fashion until your 15 minutes are up.
It's just that simple! Basically, the idea here is not to go to failure on any of your reps but to manage your fatigue so that you can maximize your training volume (i.e. more reps and sets).
And, because I originally worked up this technique to go with bodyweight training (where you can't change resistance), instead of decreasing the weight (like in Compound Exercise Overload), you will instead just increase the rest periods, which gives your body a bit more time to recover in between sets, allowing you to keep doing sets with the exact same resistance.
But just because it's originally designed for bodyweight training doesn't mean you can't use it with free weights and machines as well - it'll work like a charm for that, too!
You'll find when using this technique with different exercises (especially bodyweight exercises, where some tend to be a bit easier than others), you'll be able to go longer before having to increase rest. For example, when doing chins, you'll probably have to increase rest sooner than you will with push-ups.
But rest assured, even if you can do 50 push-ups, you'll STILL get to a point where you're not able to do 3 reps sets on 10 seconds rest and you'll have to bump up the rest periods.
It's a great way to work bodyweight exercises without resorting to high-rep endurance training. With the 3 rep sets, you're still hitting the power-oriented muscle fibers, which is what allows you to make this type of training work for mass building.
Take a few minutes inbetween bodyparts for recovery.
Here are the time intervals I've been using for this type of training:
Back, Chest and Thighs - 15 minute blocks each
Hamstrings, Shoulders, Biceps, Triceps, Calves and Abs - 10 minute blocks each
I've also changed up some of the bodypart blocks so that I'm actually working 2 bodyparts at once (I did this with abs and calves).
Here's a split I've been using (based on bodyweight training) but you can certainly feel free to come up with your own.
Just be absolutely sure to keep your total workout time to under an hour (I've been shooting for 40 to 50 minutes).
This type of training concept is simple enough where you can simply insert it into whatever your favorite training split is.
My preference is for a 2 day on, 1 day off, 2 day on, 2 days off type of training split, e.g. Monday, Tuesday, Thursday, Friday.
Day 1:
back - 15 minutes of chin-ups - I was using a regular underhand, close grip for these, coming all the way up and down to full extension.
chest - 15 minutes of dips - I was using two chairs with the back facing each other. I would set my hands on the tops of the chair backs and do dips in between the chairs. Works like a charm!
Combination of Calves and Abs - 10 minutes - NO rest in between bodyparts or sets. I would just go straight from one-legged calf raises (5 reps on each leg using no weight) then right into (5 reps on that exercise, too) then back to calves. Because they're such unrelated bodyparts, their getting rest while you're working the others, so you don't need specific rest for them.
Biceps - because I was doing 15 minutes of Chins, biceps already got a lot of work. I would just finish the workout with one set of flexed arm hang.
Total workout time: 45 minutes
Day 2:
Thighs - 15 minutes of Bench Step One Legged Squats - Basically, this exercise is a one-legged squat done standing on a chair or bench. Because you're standing up off the ground, you can drop down a lot further, increasing the overall workload. I also recommend hanging onto something for support. This exercise for this long will really beat the crap out of you.
Hamstrings - nothing for me here - the deep bench step squats were PLENTY of work for the hamstrings, believe me. In a normal split, you would do 10 minutes of hamstring work for this type of Time/Volume training.
Shoulders - 10 minutes of Pike Handstand Push-Ups. This is a great exercise for shoulders - it's a bodyweight exercise, making it very effective for functional strength AND it's easy enough where if you've got decent shoulder strength, you should be able to get good training volume. In that same link above, you'll also find Horizontal Push-Ups, which is an easier version of it.
Triceps - 10 minutes of Close Grip Push-Ups - even though I can normally do about 40 to 50 of these in a row, after about 8 straight minutes on 10 seconds rest, I had to increase to 20 seconds rest. The fatigue catches up to you and you'll really be feeling how effective this training is. I again finished with one set of the Flexed Arm Hang here.
Total Workout Time: 40 minutes
---
That's the scoop with Time/Volume Training! Like I mentioned, you can insert this methodology into pretty much any training split and any program. It's one of THE best ways to get a mass-building effect out of bodyweight training (when you can get high reps with an exercise) that I've ever found.
Give it a try in your next workout to test the concept then try a couple of complete workouts with it. Then take the concept with you next time you travel and apply to some bodyweight training. You'll look at the hotel gym (with the stationary bike with no seat and the squeaky hydraulic resistance machines) and Laugh
Esta en ingles pero quien sepa, podeis hacerlo en el parque de la esquina.
Yo lo voy a poner en prueva a ver que tal esta
Este topic es interesantísimo.
Os cuento, yo entreno en casa hace mas o menos 1 año y 7 meses.
Podéis ver mis topics escritos aquí si queréis, todos son de principiante sin idea alguna.
Empecé en casa comprando un kit de 100 kgs de Decathlon y una barra de 1, 80 o x ahí...no tenía banco todavía. Me ponía 35 kgs en la barra y apoyaba la barra en la cama y en un sofá, evidentemente era lamentable eso, así que me compré un banco V-Fit de estos de principiantes con pesos máximos de 45 kgs en press banca y 20 en extensiones de pierna, etc, etc. Empecé con 40 kgs en press banca, dios mio como me costaba...a los 3 meses o eso estaba en los 50...luego ya me ha ido costando mas, ahora estoy en los 70. Ahora me he comprado un banco que es este: Fitness Options - MCB5702 Bench with Preacher y es una pasada, bastante mas avanzado de por donde voy yo ahora.
Entreno Lunes, Martes y Jueves.
Mi rutina es:
Lunes
4 x 8 press banca = 70 kgs.
4 x 8 aperturas mancuernas = 20 kgs por mano
(a veces hago press inclinado para pecho alto)
remo con barra de pie 4 x 10 = 50 kgs
remo con mancuernas 4 x 10 = 20 kgs por mano
Martes:
press triceps con barra EZ 4 x 10 = 40 kgs
patadas traseras con mancuerna 4x10 = 16 kgs.
curl predicador dos brazos 4 x 10 = 24 kgs
curl predicador un brazo 4 x 10 = 15 kgs
(a veces hago fondos)
Jueves
Sentadilla 4 x 10 = 100 kgs.
Extensiones a una pierna (a veces lo hago y a veces no) 4 x 10 = 60 kgs por pierna
Curl femoral 4x10 = 40 kgs por pierna
Gemelos, subo y bajo los talones (no me acuerdo como se llama ese ejercicio) con una mancuerna de 20 kgs por mano. 4 x 40
Esa es mi rutina y los pesos que levanto despues de año y 7 meses mas o menos.
Evidentemente se puede mejorar y seguramente voy fatal de pesos porque debería levantar mas, pero sigo intentándolo y voy como puedo.
Saludos compañeros.
He de decir que sobre todo he seguido consejos de JUANCAR.
Os cuento, yo entreno en casa hace mas o menos 1 año y 7 meses.
Podéis ver mis topics escritos aquí si queréis, todos son de principiante sin idea alguna.
Empecé en casa comprando un kit de 100 kgs de Decathlon y una barra de 1, 80 o x ahí...no tenía banco todavía. Me ponía 35 kgs en la barra y apoyaba la barra en la cama y en un sofá, evidentemente era lamentable eso, así que me compré un banco V-Fit de estos de principiantes con pesos máximos de 45 kgs en press banca y 20 en extensiones de pierna, etc, etc. Empecé con 40 kgs en press banca, dios mio como me costaba...a los 3 meses o eso estaba en los 50...luego ya me ha ido costando mas, ahora estoy en los 70. Ahora me he comprado un banco que es este: Fitness Options - MCB5702 Bench with Preacher y es una pasada, bastante mas avanzado de por donde voy yo ahora.
Entreno Lunes, Martes y Jueves.
Mi rutina es:
Lunes
4 x 8 press banca = 70 kgs.
4 x 8 aperturas mancuernas = 20 kgs por mano
(a veces hago press inclinado para pecho alto)
remo con barra de pie 4 x 10 = 50 kgs
remo con mancuernas 4 x 10 = 20 kgs por mano
Martes:
press triceps con barra EZ 4 x 10 = 40 kgs
patadas traseras con mancuerna 4x10 = 16 kgs.
curl predicador dos brazos 4 x 10 = 24 kgs
curl predicador un brazo 4 x 10 = 15 kgs
(a veces hago fondos)
Jueves
Sentadilla 4 x 10 = 100 kgs.
Extensiones a una pierna (a veces lo hago y a veces no) 4 x 10 = 60 kgs por pierna
Curl femoral 4x10 = 40 kgs por pierna
Gemelos, subo y bajo los talones (no me acuerdo como se llama ese ejercicio) con una mancuerna de 20 kgs por mano. 4 x 40
Esa es mi rutina y los pesos que levanto despues de año y 7 meses mas o menos.
Evidentemente se puede mejorar y seguramente voy fatal de pesos porque debería levantar mas, pero sigo intentándolo y voy como puedo.
Saludos compañeros.
He de decir que sobre todo he seguido consejos de JUANCAR.
Karmatic
New member
Pues en tricep en patadas traseras me ganas y en press en banco plano para pecho también ya que yo apenas cargo unos 52 kilos jaja, solo que pecho casi no lo ejercité nunca. Y llevo más tiempo que tú haciendo ejercicio, a mí parecer cargas buenos pesos
Ok, pero tu me ganarás en otros
Quiero decir, es según. Cada cual puede cargar mas en ciertos ejercicios pues por lo que sea, el tema es llegar algún dia a cargar lo que dios manda jaja. Además dices que no has ejercitado casi nunca pecho, pues ahí tienes el porque. Mis pesos no creo que sean buenos compañero, ojala fuesen mejores, pero se hace lo que se puede. No es facil compaginar trabajo y deporte.
Karmatic
New member
Ok, pero tu me ganarás en otros
Sí eso tienes mucha razón es dificil combinar ambas actividades, yo para poder hacer ejercicio cuando trabajaba me levantaba a las 4 am para poder estar listo después de hacer ejercicio para ir al trabajo a las 6 am. Ya que más tarde ya no podía.
maokoto
New member
Si, de hecho el entrenar en casa ayuda mucho a la hora de compaginar trabajo y ejercicio porque ahorras bastante tiempo
Saludos
Karmatic
New member
E incluso en días de mucha flojera que no tienes muchas ganas de salir de casa o que esté lloviendo o algún contratiempo es muy bueno. Se aprovecha demasiado bien el tiempo y te alcanza para poder enfatizar en varias cosas al día en vez de sólo una al día.
homeofhouse
Musculman
muy bueno
homeofhouse
Musculman
yo esta semana tengo planeado pillarme las mancuernas, los discos y la barra.
para poder trabajar pecho hace falta preciso un banco de press¿¿
Armé en mi casa un pequeño gym y realmente tiene muchas ventajas comparado con ir a un gimnasio comercial, muchas se han nombrado en este tema, aunque pienso que es necesario invertir una buena cantidad de dinero para poder ejercitar todos los grupos musculares.
Por ejemplo una barra para dominadas es mucho más barata que una dorsalera pero...no es para principiantes.
Lo único que extraño es la prensa a 45º, que aún no tengo en mi casa. Y la máquina Hack, que de todas maneras no la tenían en el último gimnasio donde estaba yendo. Me gustaría tener una Hack en el futuro.
Por ejemplo una barra para dominadas es mucho más barata que una dorsalera pero...no es para principiantes.
Lo único que extraño es la prensa a 45º, que aún no tengo en mi casa. Y la máquina Hack, que de todas maneras no la tenían en el último gimnasio donde estaba yendo. Me gustaría tener una Hack en el futuro.
aaudk
Íbero orgullososo
Yo llevo toda la vida haciéndolo todo en casa y de momento no lo cambio por nada (salvo por un gimnasio gratis para mí solo...y para mi mujer)
De momento tengo un multifunción (si es que se llama así...199.9€) un banco (es muy viejo y le he quitado lo de abs y curl femoral), una elíptica, una barra de dominadas y más de 100 kgs en pesas, 2 juegos de mancuernas, una curl en z y otra de 1.75.
Los soportes para discos me los hice yo y es lo más fácil del mundo, además la jefa ya no se cabrea.
Las sentadillas de momento las hago en el banco pero tengo que idear uno casero porque en el banco me voy a cortar la cabeza como me falle el peso.
También me gustaría encontrar discos de unos 25 kgs baratos.
Lo dicho, en calzoncillos con la televisión o la música y a mi marcha abonado a mi mini gym. Un saludo
De momento tengo un multifunción (si es que se llama así...199.9€) un banco (es muy viejo y le he quitado lo de abs y curl femoral), una elíptica, una barra de dominadas y más de 100 kgs en pesas, 2 juegos de mancuernas, una curl en z y otra de 1.75.
Los soportes para discos me los hice yo y es lo más fácil del mundo, además la jefa ya no se cabrea.
Las sentadillas de momento las hago en el banco pero tengo que idear uno casero porque en el banco me voy a cortar la cabeza como me falle el peso.
También me gustaría encontrar discos de unos 25 kgs baratos.
Lo dicho, en calzoncillos con la televisión o la música y a mi marcha abonado a mi mini gym. Un saludo
