How can I build upper body strength without going to a gym?
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To gain muscle tissue, you must force the body to add it.
You need to give the body a reason to make improvements.
You have to provide a stimulus. You can do this in any of several ways. Basically, you must force the body to add muscle by subjecting it to levels of stress it is not used to. Some methods are more obvious than others, but all can work.
s4m
Buy a pull up bar. Do lots of pull ups. Do lots of push-ups. Do dips off of a sturdy chair.
You will undoubtedly need to work on your core strength as well. Do crunches, reverse crunches, plank, side blank, back bridge etc;
Push ups and pull ups will help build your upper body. Squats, and lunges will help your lower body. Crunches, hello dollys..you can even do tricep dips at home too, using a chair or the couch. You should run, and keep at it to build up your endurance. Be sure to stretch! Good luck!
Lifting very heavy stuff. Seriously, I am sure they are work-outs that you can do at home, like dumbbells and free weights. I have dumbbells of different weights. Endurance is not that hard. It is a matter of starting slow and building it up. I would intentionally take long walks on cold and hot days so it would not bother me later on. The more I did it then the longer I could go without having to stop and take a breath. Just do not overdo it. I am saluting you but you cannot see it, unless you can see the Matrix.
DRAGON 2008
"I BELIEVE IN U.S.'
When I was in DEP I did push-ups 4 times a week. Start small then start building up. You only need to get to an appreciable level, basic will build the rest.
pushups, pullups, dips. There are many, many different kinds to do so don't limit yourself to the standard ones. I've recently started doing handstands against a wall- 3 sets of holding myself up for 30 seconds. It's a killer. Someday I hope to actually do pushups that way. You can also make your own weights with empty 2 gallon milk jugs. Just fill them with varying amounts of water or if you are brave--- sand. With them you can do front lifts, side lifts, curls, extensions--- well you get the idea, anything you can do with dumbbells.
Being a marine means you have to have good cardiovascular and muscular endurance. This means you will have to gear your workouts into allowing your body to sustain heavy loads for extended periods of time.
Marines need to swim, and so should you. Try to work on your swimming, and pace yourself depending on your fitness level. Swim at a pace that is "comfortably hard" or at least 70% of your maximum heart rate. Use all strokes to provide variation, skill and added adaptation for your cardiovascular system.
Running is also a good way to develop cardiovascular endurance. Run at 60% of your MHR on your "active rest days" and run at 70-80% on your training days. You may also undergo "interval training" once or twice a week.
Marines need strong legs and lower backs too. Kettlebells are a great option for developing muscular strength and endurance. Do presses, swings, cleans, snatches (google this, lots of good resources online, especially from Pavel Tsatsouline - former spetznatz trainer).
Do the traditional pushups and pullups. vary your grips, overhand, underhand, wide, narrow, etc. Aim to do at least 8 pullups (good marker for strength) and 30-50 pushups.
Lastly, work on your core. Traditional situps, Janda situps, bridges, planks, side planks are all good to develop core strength and endurance.
Remember, muscles with good endurance are also strong muscles- but strong muscles dont necessarily have good muscular endurance!
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Deep breathing exercises,conscious relaxation. SEE yourself doing the things you will do as a result of having more endurance and upper body strength. Practice this consistently.
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