Going on hols - won't have dumbbells

wb

Hi folks,

I'm not mad into weights or anything to be honest - but I do lift some dumbbells at home just to shape up a little. I also go for a 3K run 5 days a week.

Most of my dumbbell work lately has been on my upper body, particularly my chest (pectorals), biceps, triceps and trapezius. As I say, it's nothing too mad, just some lifts at home to keep in some sort of shape, maybe every second day. I usually take a shake or two of protein per day too.

The think is, I'm going abroad on hols for 2 weeks and obviously won't have my dumbbells. I'll be staying in my wife's family home so I'll have a place to exercise at least.

Just wondering if there are any good exercises to work the above, without using dumbbells? I was going to bring some of them bars along too for the protein. I guess things like press-ups would be good for the chest?

Suggestions welcome!

colman1212

To be honest it wont't make that much of a difference if you just take the two weeks off. But anyway:

Sit ups
Press ups
Dips - just use two sturdy chairs.
One armed curls - just load up a shopping bag/gearbag with stuff until its heavy and do a set. then switch arms.
Bodyweight squats.

Throw them all into a superset and do it for time if you want a bit of a challenge. Throw in some sprints too.

Mellor

I wouldn't worry to much about it, its only two week.
It you feel you must, then body weight stuff would be grand, press-ups, squats, you can run 3k anywhere.

If you really want a bit more than bodyweight excercises, then resistacne bands are ideal for traveling. Take up no room, and are suitable for all sorts of movements and muscles

wb

Thanks lads,

I know it's only two weeks but when I get back, I'm off again for two more weeks on a sun holiday (where I definitely wont get to do anything whatsoever). That would be a full month of doing nothing which is a bit too long for my liking. The first trip is a trip home for the missus so we'll be in her family home so I should have a bit of time and space.

Must look into resistance bands - are they widely available? Any good for muscle stuff?

TommyKnocker

Another option to consider along with resistance bands would be a suspension trainer similar to this one.

Really versatile and can be used to target the areas you listed.

I have the TRX suspension trainer and really like it.

PatrickMac

Yeah 2 weeks in nothin really, but at the same time can you not actually progress? Forget losing or maintaining. people tend to eat alot more carbs 9and everything) on holidays, so use them. Do the bodyweight supersets, thats a good idea. You could also do circuits with them. Maybe find an area to do the resistance training, do 1 set of all exercises and then lap your village/hotel etc, and repeat. Stretching has also been shown to inhibit catabolism (muscle breakdown) for 2 weeks also keep the protein up for further reduce catabolism and keep gains

KeithReilly

PatrickMac wrote: »

Yeah 2 weeks in nothin really, but at the same time can you not actually progress? Forget losing or maintaining. people tend to eat alot more carbs 9and everything) on holidays, so use them. Do the bodyweight supersets, thats a good idea. You could also do circuits with them. Maybe find an area to do the resistance training, do 1 set of all exercises and then lap your village/hotel etc, and repeat. Stretching has also been shown to inhibit catabolism (muscle breakdown) for 2 weeks also keep the protein up for further reduce catabolism and keep gains

Is there a study to back up that stretching inhibits catabolism?

deadlybuzzman

Bodyweight split squats is another good exercise

PatrickMac

Sorry guys written in haste :pac: Couldnt find any material to support. If I write so factually it should be backed up. And tbh I stated that wrongly.

In MY belief (cant be backed up) for a period of recovery (1-2 weeks) eating maintanance calories and stretching a muscle could stimulate it enough to slow down the catabolism process, which probably wouldnt start until after full recovery (bout a week) from heavy lifting. Not 100% on the science but I was told this by someone who I think is a reputable source, and it seems to have worked for me somewhat when I was away a few times.

It was also PNF stretching, which could explain it. I think I put on a little fat (a calorie surplus could've helped though), but I felt I hadnt lost much size underneath. Drank a few hards and heavy enough, but didnt lose much strength.

My apologies everyone if I supplied inaccurate information, but I wreckon give it a bash. Love to hear if anyone else perhaps ever did yoga while on holiday and noticed anything similar?

PatrickMac

wb wrote: »

Most of my dumbbell work lately has been on my upper body, particularly my chest (pectorals), biceps, triceps and trapezius. As I say, it's nothing too mad, just some lifts at home to keep in some sort of shape, maybe every second day. I usually take a shake or two of protein per day too.

It sounds like you should follow a program. If you want to improve a certain area of your body, focus harder on that area (maybe train it more often), but try training all bodyparts. It may be better n the long run. Those muscle will get bigger, but the untrained muscles will end up being weak points.

On holidays, I always look out for a bar to do chins/pull-ups (jumping pull-ups), or use things lying around as a weight ( maybe the best traps workout I've had was upright rowing my case. Alot the time I have a better workout than in a gym doing this stuff. Bodyweight excersises are great fun, especially in a new place or a sunny patio somewhere. Just train hard and you'll keep progressing

KeithReilly

PatrickMac wrote: »

..... but I was told this by someone who I think is a reputable source, and it seems to have worked for me somewhat ...

Not having a dig at you but sometimes even reputable sources can sprout nonsense and when its thrown in among lots of things that are true its hard to distinguish the facts from fiction.

But a big thumbs up on the stretching, you can't go wrong with doing stretching.

FOR THE OP:
Bodyweight exercises that I would recommend which would take minimal to no equipment.

Lower Body:
Bulgarian Split squat - just bodyweight or loaded rucksack for weight, held in front.
Knee drops
One legged squat to box

Upper Body:
Chin Up and Pull ups - you'll surely find something to hang out of.
Inverted rows - I'm sure you'll find somewhere you can do these or you could make up some sort of temporary set up with two chairs and a bar of some sort.

Push ups
Inverted Push ups

Core:
Side plank, front plank, bridge etc

if you buy some bands you could do:
X walks, band pull aparts, band behind head pull pull aparts.

Just some quick suggestions but theres lots you could do that you would get benefit from and combined with patrickMac's idea of stretching you may actually find your gym lifts benefit from the above due to greater flexibility and stabilty...and look up some mobility exercises and your set.

wb

Thanks lads,

some good food for thought there.

Finally starting to shape up good after 3 months of training and even though it's only a few weeks, I'm anxious not the routine slip.