Markji wrote:

SupremeCommander wrote:

Markji wrote:

SupremeCommander wrote:

Markji wrote:I like the Thera-Band elastics (or a strong surgical tubing).

thanks

I'm assuming I need two tubes and four handles per resistance load?

I use the strong surgical tubing because when I started using it, the Thera-Band elastics weren't so available/popular and I travel and live overseas a lot. So it was easy to carry.

I don't use handles - I just grab the tubing, sometimes wrap it around my hand for greater grip. I like this because I can work different parts of my arm... meaning a close grip has a shorter arm extension and works the muscle different than a longer length where I can extend my arm all the way out. I hear that handles or door jams can cause the Thera-Band to rip more easily as it causes a point of stress.

My friend uses the 5" wide Thera-Band elastic and he ties a knot at the end so it is easier to grip. I double upinto a loop the black and use that for a lot of exercises. Provides more tension and I am not constrained by handles and specific lengths. Just so many different ways to use it and it is inexpensive so give it a try and see what you think. You are not going to be able to travel with 100lbs of dumbells and equipment.

What resistance or force is produced by the bands and tubing?

Thera-Band® bands and tubing produce similar forces between similar colors. The force produced by bands and tubing is directly related to elongation. Each color will provide a specific amount of resistance at the same percent elongation, regardless of initial resting length. For example a 1-foot piece stretched to 2-feet (100% elongation) will have the same force as a 2-foot piece of the same color stretched to 4-feet. The force slowly increases as the band or tube is stretched.

I can't get the table to show up correctly so see the URL below.The silver and gold are quite strong.

http://www.thera-band.com/faqs_consumer.php

Good stuff. Sounds like you excercise at home quite a bit. What else is in your home gym?

Also, I'm not entirely sure how you are supposed to use either the bands or the tubes. Yout anchor it to something, correct? Or do you step on it? Any good tutorial/FAQs on the web?

Tubes or bands - grab and pull sort of like springs but without handles. There are youtube videos of different exercises using arms or legs.

I don't exercise that much these days but do something everyday. I am in my 60's so strong competitive sports is behind me. I got tennis elbow in the spring - nothing helped - and in the fall I started researching more and realized the tubing would help if I used it a certain way. So I got back into using the tubing and have really liked it. I always feel toned up now. It also has actually helped out my back when I pull having the tubing across my back instead of in front. Stretches out the back.

Mainly, everyday I do yoga asanas and breathing exercises, Transcendental Meditation and every other day pushups, crunches, situps and some other light bending. Most of the time I walk/ride a bike instead of driving. I love running up stairs. Will do some other things when my arm is fully better.

Re: specific programs - As you probably can tell, I like to experiment and find what is best for me. Not into rigid programs these days but I am sure they available.

thanks for all your input. Good luck with the elbow. I played tennis everyday last year and stopped once I got back home... I really miss it.

I need to research pullup bars, but the problem I had overseas previously is that doorways were significantly wider so the available products where unusable. I may just buy one to mount and pay for the damanges when I leave.

I think I have the pullup dilemma solved. This bar and these extensions.

Markji wrote:

SupremeCommander wrote:so I'm looking at getting a few different things. The Thera-Bands Markji posted. These resistance bands and this anchor.

I need to research pullup bars, but the problem I had overseas previously is that doorways were significantly wider so the available products where unusable. I may just buy one to mount and pay for the damanges when I leave.

I think I have the pullup dilemma solved. This bar and these extensions.

Where are you going?
and when are you leaving?

Doha, Qatar. I'll say I leave in about a month. I thought my employer would have sent me by now but they're content paying me to wait.

Things should be eaiser to get than in Libya but I just don't want to risk it. People sent me things and I never got them. How do you resolve issues with the shipper? Finding a gym was tough, then logistics was a nightmare... I just want to ensure gym access is in my backpack

GustavBahler wrote:

SupremeCommander wrote:

GustavBahler wrote:The core exercises are really good, going to start trying the other workouts.

How much space do you need to do the workouts effectively? like a 10 x 10 room?

For the core exercises all you need is a space the size of an area rug. The other stuff I'm not sure about but I'll bet you can do most of their exercises in a small room.

thank you

Bippity10 wrote:

SupremeCommander wrote:

Bippity10 wrote:

AnubisADL wrote:

orangeblobman wrote:I'm not a fan of programs either. If a guy follows a program it is inevitable that he will become the program, the program will become the focus instead of his true goal, which is to be fit.

Pull ups, push ups, squats, some running, that's all you need. Lift some heavy stuff once in a while.

That is all you need right there.

I'd check out the Men's Health: The Belly Off! Workout - The Body Weight Routine. No weights or equipment needed.

I did P90x got great results. And for the record p90x is basically pull-ups, pushups, squats and some cardio with a systematic approach.

yes, it's a home gym program.

what equipment did you use? what should I get to so I can transport it accross the Atlantic? How much space do you need (like, do I need to rent a separate room just for excercise equipment)?

I did it all in a portion of my basement(about 14x10). Initially I had a pull up bar and 2 adjustable dumbbells(and about 120 lbs of plates). It was doable for my first go around but for my second 90 days I did not like having to adjust the weights all the time for the different exercises, so I bought dumbbells in 5 lb increments up to about 40 and then I kept the adjustable for heavier weights if needed. This isn't a requirement. If you are strapped for space you can stick with the two adjustable dumbbells. I also had a yoga mat and a chair and I'm pretty sure that was it. Some people swear by the bands and use those instead of the weights. The videos show you how to do the exercises with both.

awesome stuff. thank you

Bippity10 wrote:

SupremeCommander wrote:

Bippity10 wrote:

SupremeCommander wrote:

Bippity10 wrote:

AnubisADL wrote:

orangeblobman wrote:I'm not a fan of programs either. If a guy follows a program it is inevitable that he will become the program, the program will become the focus instead of his true goal, which is to be fit.

Pull ups, push ups, squats, some running, that's all you need. Lift some heavy stuff once in a while.

That is all you need right there.

I'd check out the Men's Health: The Belly Off! Workout - The Body Weight Routine. No weights or equipment needed.

I did P90x got great results. And for the record p90x is basically pull-ups, pushups, squats and some cardio with a systematic approach.

yes, it's a home gym program.

what equipment did you use? what should I get to so I can transport it accross the Atlantic? How much space do you need (like, do I need to rent a separate room just for excercise equipment)?

I did it all in a portion of my basement(about 14x10). Initially I had a pull up bar and 2 adjustable dumbbells(and about 120 lbs of plates). It was doable for my first go around but for my second 90 days I did not like having to adjust the weights all the time for the different exercises, so I bought dumbbells in 5 lb increments up to about 40 and then I kept the adjustable for heavier weights if needed. This isn't a requirement. If you are strapped for space you can stick with the two adjustable dumbbells. I also had a yoga mat and a chair and I'm pretty sure that was it. Some people swear by the bands and use those instead of the weights. The videos show you how to do the exercises with both.

awesome stuff. thank you

I'm a P90x diehard so if you have any other questions fire away.

I'm in pretty good shape... I can hit 80 something legit full extension pushups before I tire out and typically start every gym session with 40 pullups in 5 minutes (sets of 10 with rest)

how much resistance do I need for the workouts? I really have no idea how much tension I need. I assume its a plyometric workout so I won't need as much I usually play with, but I've never done anything like this and would be lyng if I said I had any idea of how much I need

Markji wrote:Something new on strengthening core muscles and abs from "The New Rules of Lifting For Abs." book. Anyone into this?

There isn’t a single crunch or sit-up in The New Rules of Lifting for Abs, the third book in The New Rules of Lifting Series. Instead, Schuler and Alwyn Cosgrove base their workout around planks and side planks. (A basic plank is just holding a pushup position on your forearms. For a side plank, just rotate 90 degrees onto one arm and the sides of your feet.)

Schuler and Cosgrove argue that the planks and side planks -- and the many variations they show and describe in their book -- are the best entry-level exercises for your core muscles.

If you’ve never tried them before, you’ll be surprised at how hard they can be.....

Believe it or not, the humble ab wheel offers one of the best examples of how your abdominal muscles function. If you’ve ever used one, you know how hard it is at first to roll the wheel out and extend your arms away from your body. And you also know how sore your abs will be 36 hours later.

http://www.thepostgame.com/blog/training-day/201102/no-more-crunches-abs-olutely

I do planks (never knew what they were called). Anyway, the best way to do a plank is to make sure your elbows are bent at 90 degrees. Keep you legs straight and balance with your toes. You want your body straight, but I find he best way to do that is lift your butt up in the air then lower it down. You don't want to curve down because it doesn't work it as well. It's like doing wall sits, you try to hold the position as long as possible.

I didn't know the name of the book, but I'm pretty sure I heard this guy on the radio. His thing was to strengthen everything up but not necessarily bulk up and get everything to pop. Sounds like a really good book actually. I'm big into core exercises so if I could of remembered the title I was gonna buy it. I'll pick it up this weekend and let you know if it's good.

All you guys with back problems need to buy this or similar. Strengthening the abs and the tops of the legs will take the strain off your back and help. Most of the time back pain is the result of the rest of the core being week and your back, as a result, shoulders the load