Chin-ups produce beautiful biceps and back
Consistency in training is the key to a better body. In the real world though, everything works against us in this regard. Here is a short list of things that cause us to miss workouts.
1) Over-training (sore muscles, lack of energy, sex drive and appetite are common symptoms of this condition)
2) Cold or flu
3) Busy schedule
4) Work demands
5) Family responsibilities
An ideal solution to the above demands is my no workout workout. This workout consists of 5 sets of 1 body weight exercise. The sets are done to muscle failure. A good rep range would be 8-12 reps for the first set. There is no warm up set and the 5 sets are spaced randomly through out the day.
Stimulate chest and triceps with dips
On a day you cannot workout for 20 or 30 minutes without additional time for warm-up and a shower, try the no workout workout.
Below is a sample no workout day for me. I have included a chin-up day (works mainly back & biceps) as well as a dip day (works mainly chest and triceps)
First set before breakfast and straight out of bed, 12 reps of wide grip chin-ups (20 seconds)
Second set after washing up and a cup of coffee, 11 reps of wide grip chin-ups (20 seconds)
Third set after breakfast and fully dressed, 10 reps (15 seconds)
Fourth and fifth set done at any time during the day I think of it and usually about 10 reps each.
Parallel Bar Dips
These sets are spaced during the day in the same manner as above. Set one consists of 5 to 8 reps performed at half the range of motion with another 8 or 10 at full range of motion. Each set consists of 15 to 20 reps. Usually the reps decrease twenty percent from previous one. Note do not go below parallel of your upper arm on any of these dips!
Never miss a workout again, just substitute a no workout workout as described here
As you can see from the above protocol anyone can invest 2 minutes of your day into this workout.
Preserve your upper body gains by consistently stimulating your muscles week in and week out. A few sets of body weight exercises done to failure throughout the day can accomplish this. A stop and start philosophy to working out is the stuff injuries and no results are made of. This no workout workout has been used by me during the days it was difficult to even invest 30 minutes or the effort required to complete a regular workout. It has actually revitalized me on those days and proven to help with gains on subsequent full workout days.