“What If You’re Doing Bodyweight Training At Home and You Don’t Have A Pull-Up or Chin-up Bar?”
Pull ups, done with both hands in an overhand (or prone) grip slightly wider than shoulder-width apart, prove to be the most difficult of the two…
The wide grip isolates your lats, taking away much of the emphasis from the biceps.
The underhand alternative chinups gets high praise as both a bicep- and back-builder.
Pull ups or chin ups are universally considered as one of the very best foundational exercises.
You’d want to include in any basic routine aimed at building overall muscle size and strength.
As long as you have access to a pull up bar of some sort…
I’d definitely recommend including a pull up or chin up exercise in your back training routine.
What if you don’t have a power rack with a chin-up bar on it?
No problem!
I’ve got a couple of simple items that are going to totally change the way you look at hardware stores…
What are those items?
C-clamps…
Your basic woodworking C-clamps, available at any hardware store in the world.
All you have to do is clamp those onto something solid in your house (or outside) and you’ve got yourself a couple of chin-up handles.
I have two clamps (the size I use is 4 inch – it gives you the perfect size handle for gripping on) attached to a rafter in my basement.
It’s a simple matter of clamping those on somewhere high up then doing pull-ups on them.
If you’re worried about damaging the surface with the clamps…
Just slide a couple of smaller pieces of wood in between the clamping surfaces to spread out the load.
This setup is not only cheap and easy but very versatile.
Because you can clamp on anywhere you like, you can change the grip width very easily.
You can start with close grip chins then move a clamp out further and do neutral-grip wide-grip pull-ups.
You can set the clamps on two different rafters and do close-grip pull-ups.
At this point, I’m sure you’re thinking “sounds great, but are they solid?”
Definitely.
I weigh about 200 lbs and once solidly clamped on, mine did not budge the slightest bit.
And this was with me TRYING to pull them loose…
I even did pull-ups on just ONE clamp and it didn’t budge.
So if you train at home and have been looking for a pull-up solution…
Simply head over to the hardware store ASAP and go grab your C-clamps.
Hanging Leg/Knee Raises
You can also perform hanging leg raises and knee raises (as well as any other hanging exercise) with this clamp set-up.
For me, this is especially useful because the chin-up bar in my power rack isn’t tall enough that I can hang freely with straight legs. With the clamps, I can fully hang with a straight body with my feet off the ground.
Using Clamps to Attach Bands
You can also use those C-clamps to anchor training bands.
I use the clamps when I’m doing bench presses adding band resistance (great training explosiveness out of the bottom).
The rack I have doesn’t have posts for attaching bands so I put the clamps onto the bottom base rails and tie the bands onto those.
It’s quick and easy and works like a charm.
What muscles do pull ups work?
Since pull-ups generally work the muscles in your back, rear shoulders, and arms…
It’s a good idea to combine pull-ups with pushing exercises to train muscles in opposition to back, rear shoulders and biceps.
How do you get better at doing pull ups?
Negatives are half pull–ups…
All you have to do isget your chin over the bar by standing on something or having spotter push you over the bar.
You slowly lower yourself all the way down…
Let your arms hang gripping bar fully stretched.
Keep your feet up and fight gravity for a count of 5 seconds.
Pull Ups Exercise
How to do Pull Ups Exercise Without Pull-Ups Bar?
By Nick Nilsson
Flying in the face of conventional wisdom, Nick Nilsson is known around the world as the “Mad Scientist of Muscle” for a reason. Nine-time published author and fitness expert Nick Nilsson enters his lab every day with one obsession to experiment with and deliver something better, the kind of mind-blowing, extraordinary resistance training exercises that get results FAST.
An expert in kinesiology, physiology and anatomy, Nick’s driving passion is helping people create the body they want, especially when nothing else seems to do the trick.
Want MORE Highly Effective Stomach-Flattening Exercises Like Seated Elbow Desk Pushdowns?
And when you combine this with strenuous training schedules…
You can develop a significant decrease in performance.
This is often referred to as the Overtraining Syndrome (OTS).
Too much stress can produce excess Cortisol.
And can cause a constant breakdown…
This inhibits immune function, increasing risk of injury.
Signs of Overtraining – some obvious signs of overtraining:
Lack of focus
Tiredness
Tightness
Decrease performance
Increase in injuries
Restlessness
Elevated blood pressure
Decrease strength
Decrease endurance…
Yes, I’ll go into more detail and explain the top signs of overtraining…
Lack of motivation
This is when you’ve lost willpower, all drive and motivation to train.
When you think your lack of interest in training it is not normal anymore.
This means it is time to listen to your body and take a rest.
Poor workout performance and no results
Working out too much can actually cause you to lose muscle and gain fat.
If you’re starting to struggle with your training…
You’re normally experiencing regression in your training performance.
Slower reaction times, reduces speeds and lowered endurance are signs of overtraining.
Experiencing Restless sleep or Insomnia
It is important to understand it is during sleep your body begins to repair itself from intense workout during the day.
An overtrained body is often unable to slow down and completely relax, making it difficult to recover between workouts.
Chronic soreness in your joints, bones and limbs, injury increases
Overused muscles, ligaments and joints can cause constant aches…
This may go unnoticed until the body is given proper rest.
There are times it’s not a surprise when feel sore after training.
However, if it’s continuing for more than 72 hours, it’s a bigger problem.
You’re sick more often
It is a combination of lack of sleep, poor diet, not enough activity and mental stress…
And this is the time where you find yourself getting ill.
It’s also a result of overtraining.
Too much training puts all of the body’s systems under stress.
And makes it more difficult to ward off infections.
Elevated resting heart rate
If your normal resting heart rate starts to become elevated it could be a sign of stress.
People who overtrain find it takes longer for their heart rate to return to normal after a workout.
Whatever kind of stress is it, physical or psychological stress, it’s important to take a break.
You feel upset and annoyed
This is during and after session, agitation, moodiness, lack of concentration
Too much training and too little rest can cause disorder of hormones.
And the tell tail signs of mood swings and inability to concentrate.
Exercise should elevate your mood, not lower it…
When your body becomes overwhelmed from training, it produces stress hormones like cortisol.
Too much cortisol can cause depression and anxiety.
Dopamine is a chemical produced during stress occurs at the same time…
And can severely lower your mood when exhausted.
Loss of appetite
Overtraining, physical exhaustion and stress can cause increase in hormones epinephrine and norepinephrine.
These hormones can reduce or inhibit appetite.
Menstrual cycle disturbances in women
Overtraining while not consuming enough calories may also disrupt a woman’s menstrual cycle.
Some women experience irregular periods while others stop menstruating altogether.
What Kind of Injuries can Occur During Overtraining?
Here’s a small list of injuries you may experience during overtraining:
Ankle sprains
Pains
Instability
Ligament damage.
Ligaments link one bone to another to provide support to joints.
Ligaments allow a normal range of movement to occur within a joint…
And stop unwanted movement which would damage a overextended joint unbalanced.
When you’re overtraining, ligaments are often stressed because of failing muscles.
And surrounding tendons are working much harder to overcompensate than what they’re intended to.
During injury, a knee ligament may be stretched (sprained), or sometimes torn (ruptured).
How to Avoid Overtraining…
You are now aware of the possible effects of overtraining, so does it mean you should quit training?
Here are few techniques to avoid overtraining while still enjoying your regular training.
Get adequate rest
This is by far the simplest yet hardest to do.
It is tough especially if you’re busy with tight schedule.
You know what is like to have lots of tasks which need to done every day right?
What if you want to see results and decrease risks of overtraining?
You should get adequate rest.
Sleep/rest is so important because as mentioned earlier…
Rest is effective training.
Work + Sleep = recovery
Eat Healthy
While a successful training is consists of work and sleep…
Nutrition is very important for more effective result.
Look, without proper nutrients, you’re shooting yourself in the foot.
Your body needs quality fuel in order to function properly.
To avoid overtraining, you should plan for adequate intake of fats, carbs and protein.
Overcome Stress
Stress, as one key to increase levels of cortisol.
Cortisol must be taken into account.
You need to consider training as well as outside stressors.
It might be a good time to take some time off strength training…
And also do low intensity activities like yoga, meditation, flow, all effective options for stress recovery.
Mix it up
It’s a good feeling to push yourself hard during your training its natural.
Doing it too often during the week is overtraining.
High intensity bodyweight workouts should be limited to two or three times a week.
Don’t train to the point where it takes 2 weeks to recover from one session.
To avoid having excess cortisol, you may consider exercises to help regulate your cortisol levels.
A type of exercise where there is effective training of your mind and body…
And happy medium between not too bored and not too tense.
You may find this a stress reducing activity to help you recover more quickly from your more intense training schedule.
Body weight training is important to keep you fit and healthy…
Bodyweight training helps you achieve your fitness goals.
However, overtraining is a totally different story.
Overtraining results in destructive effects like Injury (ex. ligament damage) and poor performance.
While there are noticeable signs of overtraining…
It’s important to stop overtraining before it becomes problematic.
Get adequate rest, nutrition to overcome stress…
And do some other stress reducing activities to avoid overtraining.
Body weight training builds a solid foundation of your mind and body…
Also trains your body for better quality results!
Common Warning Signs and Symptoms of Overtraining Syndrome:
Washed-out feeling, tired, drained, lack of energy
Mild leg soreness, general aches, and pains
Pain in muscles and joints
Sudden drop in performance
Insomnia
Headaches
Decreased immunity (increased number of colds, and sore throats)
Decrease in training capacity/intensity
Moodiness and irritability
Depression
Loss of enthusiasm for training
Decreased appetite
Increased incidence of injuries
A compulsive need to exercise
It’s crucial you listen to your body and know the signs of overtraining!
References:
10 Signs You’re Overtraining. (n.d.). Retrieved September 4, 2015, from http://boxlifemagazine.com/training/10-signs-youre-overtraining
How to prevent and treat those frustrating sports injuires. https://www.collinsplacephysio.com.au/how-to-prevent-and-treat-those-frustrating-sports-injuries/
5 signs you may be getting injured. (n.d.). Retrieved September 4, 2015, from http://www.worldrunning.com/articles/5-signs-you-may-be-getting-injured/
Adrenal gland stress effects joint health | Muscle Testing Doctor. (2011, September 17). Retrieved September 4, 2015, from http://www.muscletestingdoctor.com/chiropractic-portland-ligament-health-and-adrenal-glands/
Ankle Sprains & Injuries: Hormonal Issues Linked With Ligament Damage. (2012, November 11). Retrieved September 4, 2015, from http://sock-doc.com/ankle-sprains-ligament-damage/
Overtraining Can Kill You: The 3 Stages of Overtraining, Part 1. (n.d.). Retrieved September 4, 2015, from http://breakingmuscle.com/strength-conditioning/overtraining-can-kill-you-the-3-stages-of-overtraining-part-1
Overtraining Symptoms: 7 Signs You’re Training Too Much – BuiltLean. (2012, June 5). Retrieved September 4, 2015, from http://www.builtlean.com/2012/06/05/overtraining/
Result Filters. (n.d.). Retrieved September 4, 2015, from http://www.ncbi.nlm.nih.gov/pubmed/15717662
Sports Injuries | Patient. (n.d.). Retrieved September 4, 2015, from http://patient.info/health/sports-injuries
Top 10 Signs You’re Overtraining. (n.d.). Retrieved September 4, 2015, from https://www.acefitness.org/updateable/update_display.aspx?pageID=634
9 Signs Of Overtraining and What You Should Do About It, from https://fitnesscrest.com/signs-of-overtraining/
What are overtraining injuries and how can you prevent them. (2014, September 2). Retrieved September 4, 2015, from http://www.doctortipster.com/24167-what-are-overtraining-injuries-and-how-can-you-prevent-them.html
Why You May Need To Exercise Less. (2012, January 27). Retrieved September 4, 2015, from http://chriskresser.com/why-you-may-need-to-exercise-less/
