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Anonymous
Hey /fit/ Im looking to improve my chest /shoulder muscles, however I dont have access to a gym, Ive been doing around 60 pushups daily, but it feels like too few. Can anyone advise other ways to improve said muscles without a gym? (its not because I cant afford it or something, I like 4 hours drive from the nearest gym)

Pic unrelated
>> Anonymous
Slower reps
>> Anonymous
>>56397
ty, any different exercises?
>> Anonymous
buy some dumbbells seriously. those are all you technically need.
>> Anonymous
www.t-nation.com
>> Anonymous
this is relevant to my interests,>>56416

how much could op and myself expect a set of dumbbells to be?
>> Anonymous
a straight bar + 150kg + dumbells ~$150
a bench (second hand) ~ $70
kettlebells (10,20,40,50kg) ~$350
sandbag (home made 0-100kg) ~ $10 ($30 if you buy the sand)
finding 2 heavy rocks and lifting them as you would dumbells - free
>> Anonymous
>>56431
OP here, excellent thanks.
>> Anonymous
>>56431

lol ^_^
>> Anonymous
>>56420
here, is that in american $ or?
>> Anonymous
>>56431
>finding 2 heavy rocks and lifting them as you would dumbells - priceless

fixed

learn your shit
>> Anonymous
>>56444
sure why the hell not. To verify: go to hardware store- how much does 50lbs of sand cost?

check out craigslist- anyone selling weights or benches?

check out gym supplies in your area- do they sell directly to the public? how much do they charge per lb prob cost you $1 per 2.2lb

any gym shutting down nearby? score, theyll be selling their shit way cheap, most gyms sell stuff routinely as is- go ask if theyre selling anything, plates are bars dont really get old (make sure the bar isn't bent tho) they just get cheap

your kettlebells are hella pricey so it might be even more.

You just wanted a ballpark figure right, Unless you specify where you live- and I fly out there and do this for you, I can't really say the exact prices.
>> Anonymous
Right you are, thanks a ton for all the tips/help.
>> Anonymous
As far as the pushups go try putting your feet up on a chair or something similar and having your hands close together near your solar plexus (below the breastbone)
>> Anonymous
>>56583
Not OP, but am I doing something wrong if my hands hurt doing that? Or should I just grin and bear it?
>> Anonymous
>>56397
Bullshit. Mass x acceleration = force, and the more force you produce the more your muscles are stimulated. So the faster your reps are, the more you get out of them.

Try handstand push ups and start learning how to do planche push ups.
>> spanishbomb !!o2n54vlWHXd
Until you buy all the gear you need, you can try different types of push-ups.

Military, dive bomb, one leg up, clap, one handed, rotating, etc. etc. etc. Try to mix it up every day. Cut your sets in half. Do like 25 of each type of push-up and aim for 100-150 push-ups a day. I don't think you are supposed to do more then 200 (any source for this?) a day. Maybe it's a mid-wives tale, but I'm not about to fuck around until I see proof.
>> Anonymous
>>56639
>So the faster your reps are, the more you get out of them

0/10
>> Anonymous
>>56644
Poor misguided soul...

http://www.t-nation.com/article/bodybuilding/the_secret_to_motor_unit_recruitment&cr=

Read up and inform yourself you fucking newb.
>> The Dark One !UYklPQPVhw
Yeah, dumbbells are all you really need.

Dumbbell-specific exercises:
Chest:
Chest Fly
Chest Press
Push-ups

Shoulders:
Bent-Over Raises
Front Raises
Shoulder Presses
Side Raises
Lateral Lunges
Shoulder Rotations
>> Anonymous
>>56639
L. O. L. Tell me how that's working for you.
>> Anonymous
>>56900
Great
>> Anonymous
>>56900
http://www.t-nation.com/article/bodybuilding/the_secret_to_motor_unit_recruitment&cr=
>> Anonymous
>>56908
don't bother. i've used the term motor unit before around here and all i got was ridicule and blank stares.
>> Anonymous
The idiots who are saying using using fast explosive form isn't as good as slow controlled form are idiots.

You shuold always move the weight as fsat as possible as you can with control. Slow form, as in, intentionally slow, is just unnecessary.

Fast twitch muscle has the most growth potential, if you're serious about fucking packing on meat, you move alot of weight at a good speed a few times, take a break, repeat alot of times.

3 x 8, 4 x 6, 5 x 5

Unless you want mr. huge biceps, then you can just GO FUCK YOURSELF.
>> Anonymous
>>56923

This guy is a fool. By doing a lifting exercise slowly, your muscle is constantly adjusting itself as your arm/leg/whatever moves. You use alot more fast-twitch fibres from all the short bursts of switching muscle on and off with your controlled movements.

Rapid jerking movements use more slow twitch fibres and put alot more stress on tendons. If you just use one powerful thrust, only a small but bulky portion of the muscle is used - the slow-twitch. The poster was correct that fast-twitch bulks up more rapidly, that is because it goes from small muscle percentage to something i.e 0-1, whereas slow-twitch goes from something to just a little bit more, i.e. 1-1.1.
>> Anonymous
>>56930
what the fuck are you talking about?
>> Anonymous
>>56930
This is making no sense, you've got so many facts backwards.
>> Anonymous
>I'm going to bastardize some force numbers in order to break things down as simply as possible. Imagine you're holding a dumbbell in your hand and you're ready to perform an arm curl. You decide to use 70% of your 1RM since you want to get around 12 reps. Now, let's say that you've fallen victim to the slow contractions dogma and decided to lift the load for a count of four (a four seconds concentric). The load would move slow and it would be easy.

>Now, let's say for the second rep you try to lift as fast as possible. Bam! The dumbbell races to the top position. The difference between your first and second repetition is this: with rep one you recruited 70% of your motor units, with rep two you recruited 100% of your motor units.
>> Anonymous
>First is your motor unit recruitment threshold. For the last 30 years, research has clearly demonstrated that fast lifting tempos reduce your motor unit recruitment threshold. (1) This means you can train your nervous system to recruit your motor units sooner. That's great for strength and subsequent size gains.

>Second, fast tempos will train your nervous system to recruit more motor units. There's always a reserve of motor units that, usually, can only be recruited in life-or-death situations. But with fast contractions, you can tap into this reserve.
>> Anonymous
>>56636
>>56583here
try having your hands so the tips of your pointer fingers and thumbs touch making a diamond shape, if your wrists are hurting from doing this you might have weaker wrist muscles and just might need to build them up a little more by doing wrist curls or something similar, otherwise just do the chair pushups with your hands normaly where you would put them