hi
i have 2 questions, first is there any way i can build muscle with light weights ( 8lb)?
second what is the different between fat and muscle mass?
thanks
dom

I don’t expect to have access to a gym for a few months, but I think the pull ups and the chin ups can be improvised and get some of the effect of the routine. Sometimes you have to work with what you have, even when you don’t have what is offered. As long as you have the goal in mind, as well as knowing what part of routine works for what part of the body, you can find an exercise that will do it for ya’

Vince, I’m 24 years old, I’m 5′7 160lbs….I want to not only get bigger, but ripped with a nice toned physique…I think you can help, My biggest problems are my workouts and calorie intake, If you could get me started on those 2 things, Everything else will fall into place!! Thanks Again Brandon

This looks like a great travel routine, and I’m about to hit the road for 3+ weeks.
Only trouble is, I don’t know if I’ll have a chin-up bar at every stop (OK, the other wrinkle is that I’ll probably be doing the chin-ups, pull-ups and dips all as negatives). I know I can do the dips on the edge of a chair/bench, but what about the others? Can you suggest any substitutes?
Thanks!
Jen

Damn, I can only do 6 chin ups and I don’t have enough balance to do one leg squats… any suggestions?

any validity to STATIC CONTRACTION training????

The problem with bodyweight training is that for people with a higher fat % and who don’t have huge muscles they are incredibly difficult to do, and for skinny guys and muscular-lean guys they are too easy.

I have a younger brother who is 14 years old, weighs 105 lbs., and is about 4 ft. 10. He was just wondering if you had any advice on how he could lose some weight, pack on some muscle, and increase his strength. He is not yet able to do a proper full rep of pull ups, chin ups, or dips. Any advice for him is greatly appreciated. Thank You Vince!

Watch this video for another extremely hard bodyweight workout I found on youtube:

>> http://www.youtube.com/watch?v=pfsTKfUT-RQ <<

can I add bodyweight exercises with the medical ball?

Hey Vince,
Just a quick question regarding what type of training and diet would you recommend for somebody like myself?Until a few year’s ago i was very actice playing soccer and gaelic football maybe 5 or 6 times a week until a hand and a bad leg injury ruled me out of all sports for almost 3 year’s.I would still run up to 8 km in half an hour which isnt that bad for someone who hasnt trained for a long period of tme.Im 5ft 10”,weigh 16st,36inch waist and an 18inch neck in shirts.
Having read numerous diet and training books such as THE AB DIET BOOK,I fell you are the right man to ask.Looking forward to reading your advice
Slan mo chara,
Dec

I will do it abdominal exercise daily or gape between one day or two day.
i was doing daily exercise ,
so please give me suggetion.

50 dips…man i cn do only 25….bt i’ll carry on…coz dats my goal…thnx again,Vince…..

Thanks again Vince for all your tips and help. I really don’t have any weights here at home, and I don’t have any money, so I can’t join a gym, but sometimes I am allowed to go into the weight room with the football players at school because I’m on the track team. Now that you answered all the questions I had about bodyweight training I feel good to know that even if I can’t ‘access’ some weights, at least I can do bodyweight workouts, AND GET REALLY RIPPED!

Hey vince, I’ve been reading alot of your stuff but I live in a small town and don’t really have a gym close by I was wondering if u suggest any type of home gym system like bowflex or maybe some equipment that would be sufficient for your programs around home.

this program seems great but what about those other programs like p90X or other weight loss programs ive seen advertisted in magazines or tv? last year i followed the eat clean diet by tosca reno and actally gained musle in my abs and arms but what im asking is are those other programs honest? p90x

@dom – Come on!!! do you really thought is there any posibility to make muscle without putting some weight on it… of course not! you gootta give your muscle a reason to grow….

And with the other question…. buddy… come on…. fat is fat…. and makes you look flabby… muscle is rock solid tissue and makes you look lean…

Come on guys… help this blog to be helpful not boring.

Nice resources Vince… I write about isometrics and plyometrics (including body weight exercises)

There’s a reason the Navy Seals do body weight exercises… they work!

Best,
Raza

Haa is that a serious question????

@dom –
Well fat is fat…I’m no pro but it’s usen to protect some organs and for energy.While muscle mass is muscle,wich helps us in our daily movements and physical efforts.

@Jennifer – No need for an actual bar to do chinups, a sturdy tree branch will do. Today when I went jogging, I passed by a soccer field. I jogged there and then proceed to do pullups on the top of the goalposts =)…..of course it was harder to grip though, since the posts were almost 4 inches in diameter

@Michel –

Do your one-legged squats near a wall and you can put one hand on the wall fo balance. And don’t worry about only doing 6 pullups, just focus on adding more reps every time you do the workout.

i am a pretty good sized guy im just trying to get cut and noothing i do helps me lose my belly can anyone suggest anything to help