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Being gymless shouldn't be seen as an enforced lay off from training. It is a perfect opportunity to try out new exercises and techniques to stimulate growth. Doing these exercise daily for two weeks will be a real shock to the system and will lead to fresh hypertrophy.
This is the million dollar question in sports science and while many theories exist, nobody as yet has the definitive answer. However [link widoczny dla zalogowanych], there are at least a couple of methods that have been shown to be effective over a number of years.
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Bodyweight Mixed Method Training
Use Heavy Lifting to Lose Weight and Improve Metabolism
Weight Training for Women
The Best Bodyweight Exercises
get strongeruse enough volume and frequency
The pistol. This is basically a one-legged squat. It is performed by squatting down on one leg while holding the other out in front. There are many big barbell squatters who are unable to do even one repetition. Working up to sets of 10 or more in this exercise is enough stimulus for growth for anyone.The Hindu squat. There is a lot of solid empirical evidence that points to very high rep work for muscle growth in the legs, from the classic 20 rep squats all the way up to timed sets of five minutes or more. Following up a few sets of pistols with Hindu squats for high repetitions (300-500) will certainly put some meat on the quadriceps.The handstand push-up. This is another hard exercise that many will be unable to do. It involves doing a handstand against a wall, then pushing up and down like an inverted shoulder press.The press-up. This exercise is sometimes sneezed at for being too easy (often by those who don't do it, or can only manage half reps), but it is another fine exercise for growth as well as for shoulder health and stability. There are also a whole range of variations possible by changing the positioning of hands and feet. Those who are stronger could also try one-armed press-ups which are very difficult indeed. This is also the perfect opportunity to increase volume and frequency. Doing 100 press-ups a day for a couple of weeks will lead to some positive effects on hypertrophy.Door chins. Chins are one of the best bodyweight exercises, but without a chinning bar, can seem impossible. Using the top a door as a pull-up bar gives a new twist to this exercise and makes it accessible anywhere.
mikemahler.com (accessed 27th April 2010)
What Causes Hypertrophy?
There are times in every trainer's life when access to a gym is impossible. At these times the choice is usually to do nothing. Others are looking for a temporary change of pace from the usual freeweight or machine routine. A further group is interested in training differently without sacrificing hypertrophy. For all three groups [link widoczny dla zalogowanych], bodyweight training is a great alternative.
dragondoor.com (accessed 27th April 2010)
Unfortunately, this is where many give up with bodyweight exercises [link widoczny dla zalogowanych], supposing that they are too easy to produce any real results on muscular size and strength. This is clearly not the case. With a little thought, it is possible to use bodyweight exercises to work the body from head to foot and challenge even the strongest athlete. Given that there is no need to go to a gym to perform these workouts, it is easy to do them with enough volume and frequency in the home in order to grow.
There are a number of fantastic bodybuilding exercises that use bodyweight only but demand access to a minimum of equipment. Chins and dips would be great examples. But there are also a number of excellent choices that use no equipment at all. Here are five of the best.