TRAINING OUTSIDE THE GYM

By now, we can all agree that lifting weights is an amazing way to help you get chiselled and attain that body you’ve always wanted (with proper diet and cardio, of course). But even if you are the type of person who often changes up his lifting routine, it’s still a very good idea to involve other types of training methods that you won’t find in a traditional gym floor, and these include training options outside the gym.

HERE ARE SOME AWESOME AND PROVEN TECHNIQUES TO TRY OUTSIDE THE GYM

PLYOMETRICS

Plyometrics, or commonly referred to as “plyos”, involve exerting the maximum amount of force over a shorter period of time. In layman’s terms, you’re bouncing your way to a better body.

In most cases, plyometrics involve some form of jumping squat repeating over several repetitions during a fixed period of time. Plyometric push-ups can also be done in which you would do an explosive push-up to the point where your hands come off the ground as your body reaches the highest part of the movement.

Plyos are an advanced type of exercise and should not be done by beginners who are not yet familiar with the certain core movements involved.

Furthermore, doing a plyometric program over an extended period of time is not recommended because the explosive movements tend to be tougher on the joints of your body. Aim for a two-week plyo program and give yourself one to two rest days in between workouts. Make sure to listen to your body to know when you’re ready for the next training session.

KETTLEBELL TRAINING

The benefits of kettlebell training are many. One widely popular reason is that training with kettlebells is one of the few types of exercises that help strengthen your joints and ligaments. That on its own makes it far superior to other forms of training.

This method of training also helps develop a full body and functional strength since many of the exercises involve a combination of muscles to complete each rep. But before jumping right into kettlebell training, speak with someone experienced who can show you the proper way to execute the exercises.

Many of them involve using some kind of momentum. Therefore, for the inexperienced person, these exercises could result in a pulled muscle or even worse if done wrong.

BODYWEIGHT TRAINING

As per its name, this form of training does not require free weights or machines. Instead, the athlete uses their own body weight as resistance to build muscle.

The two most popular movements are push-ups and pull-ups, primarily stimulating the chest and back muscles, respectively. However, one of the benefits of bodyweight movements is that they tend to build a lot of functional strength because they work more than one body part at the same time.

For example, if you are performing a muscle-up, you’ll work your lats, rhomboids, and arms during the first part of the movement as you pull your body up to the bar. But to complete the muscle up, you then need to activate your core, triceps, shoulders and chest in order to lift your body past the bar and press upwards.

If you don’t normally make it to the gym enough times a week, don’t worry! There are many ways to still stay fit and get on with your fitness routine, and these include exploring workouts that you can do outside the gym. Keep in mind that you can enjoy a workout anywhere as long as you have the best discipline and determination.

ANTHONY HILL, FOUNDER

Anthony Hill

When you put together the sum total of my 30 years of bodybuilding training, the contests, the vast array of diets I have experimented (tortured) myself with as well as the experiences I have been through with various training partners in the gyms I have trained in all over the world, it’s been a great ride and I wouldn’t change it for anything. Over the years, I have been fortunate enough to be able to do lots of personal training for private clients alongside my day job. For a few years during my 30’s, I moved to Asia and worked as the Fitness Manager and head personal trainer at one of Thailand’s leading gyms in Bangkok. Learn More

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