Build Muscle With Just A BACKPACK! #shorts

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[kingsleyosamade]

I'm on my backpack arc rn
Since I don't have access to a gym...I just put rocks in it and use a cloth to attach it to my waist for weighted pull-ups and dips( I made a DIY dip station)
Now the problem is leg training

[Athenzo]

Now I understood the real use of books 😂

[xDarklordx]

I’m a weighted callisthenic guy for 4 years now and i incorporate alot of backpack to my routine and it has literally built me a physique full of mass. (Still using it till this day).

Push day:

Deficit weighted push ups (push up bars for a deeper stretch) - 3 sets 8-12 reps. (Use backpack to add weight) - whole chest

Decline deficit push ups 3 sets 8-12 reps (again with push up bar - Upper chest focus (use back pack to add weight)

Back pack tricep extensions - 4 sets 8-12 reps - literally gave me thick horseshoe triceps no joke. Still the best thing ive done.


Recently added weighted dips the past months but honestly it isnt mandatory. Push ups still are superior for chest size and strength.

Pull day:

Weighted neutral grip pull ups - 8-12 reps - gave me massive lat wings and everyone asks me why im so wide and all i say is this one exercise. (Only thing i did for my back for years, only started adding normal pronated grip pull ups for upper back upper lats teres major recently the past months not mandatory tho)

Inverted rows 4 sets 10-12 reps ( thick upper back, only started doing these this year since i lacked thickness)

Arm day:

Cross body Hammer curls (3 sets) 12-15 rep range failure per set, add 1-2.5 kg weight when 15 reps are hit.

Barbell curls (3 sets) - 12-15 rep range failure per set. add 1-2.5 kg weight when 15 reps are hit.

Reverse barbell curls (3 sets) - 12-15 rep range failure per set. add 1-2.5 kg weight when 15 reps are hit.

Deficit hand stand push ups - 4 sets 12-15 reps - gave me boulder shoulers easily one fo the best exercises for shoulders. Use push up bars for important added rom.

Legs:
Bulgarian split squats - 3 sets 8-12 reps - gave me a juicy ass and legs. Only thing i do for legs and honestly its my best body part.




Do all these atleast twice a week and always go 1-2 reps before failure on every set. Last set to failure.


I guarantee youd look like a tank if you get stronger at these within a few months. I promise. I went from 52kg to 75kg in the past 4 years. And ive never been to a gym.

Weighted calisthenics and getting strong at the simple basics is where it is. Honestly. Its as simple as that. Fitness world shit just loves overcomplicating things since its a business at the end of the day.


Stick to the basics, take enough protein, stay consistent and become a beast.

Hope this helps

[EditorDude]

As a person without arms I can say I have no excuse 🔥

[rakandhiyaaa]

Now I dont have a pullup bar, but I do have a backpack, thanks!

[kiryumiagich.]

thanks dude !!! The dumbbells I have are getting really light. Cheers

[gdgd-rhis]

I’m bouta work my ass off during spring break (right now) so far when I’m flexing but not arms out my arm looks fucking massive

[Its_me_RizzV]

Thanks a lot need more videos like ths❤

[MintDecavitator]

been doing this since i was 13 cause i cant access a gym yet, this shit works i remember getting sore muscles

[shahnguffy]

Did this during COVID for 11 months before going back to the gym. Added in some bands. End result was loss of small percentage of muscle mass, but zero injuries and it was 11 months of outside training and zero crowds!

[SmokedRye]

Will need to follow this during the winter when I have zero access to the gym.

[RollerbladingwithRoss]

I've never thought about this! I could put my weighed ball in a bag. Great one.

[tideypods]

they are so good and you can also do easier drop sets cause at the gym people be takin all the dumbbells

[DeMoNiX_Spinzz]

Best book for your weightlifting

Rd sharma class 9th
Ncert 9th
Ncert 8th

[ibrahimz]

me in school when the teacher is late.

[helenbarrett]

For $10 from aldi I got one of those suitcase travel scales. Handle with a hook and digital display says the weight. Also any swimmers, do freestyle swim strokes with a heavy back pack and reach for the ceiling, maybe find a point u can just touch if stretch that arm alot. All the back pack weight goes on one shoulder, awesome trap and upper core workout.

[Disgraced.s]

Bro really thank this help me alot I started the straining at 12 and now I'm 13 and I already see the gains !

[DavidSantos-ixhu]

Incase your curious 3.78 L is about 8.50 lb a decent starter weight to pack the pounds of muscle.

[supershinde]

Thanks for the great advice you really helped me

[ashlilyac]

The amount of books I have to carry in my backpack gave me pretty good muscles, and back problems.