Power Tower - Gain Muscle Mass without weights...

This will now be a 2-part post since I recently deleted an old website of mine and have decided to combine certain related articles, along with adding the rest of the content amid multiple blogs, etc.

Part 1: "Gain Muscle Mass & Power without weights"

This is a fairly simple concept, yet it has become overshadowed by all the marketing hype and advanced methods of training, down through the years. True, using those lovely cast iron plates and weights and/or bulky gym equipment, proves to be very effective when it concerns gaining power and muscle mass. However, the traditional methods of using no weights can also be very effective and, depending on the type of physical fitness you're seeking, the old school methods may be better for certain types of gains.

Let's say, for example, you are into martial arts. Piling on muscle using the bench press and leg press machine, may just slow you down in combat. You need to be strong, quick, and agile in martial arts, and by doing exercises without dead weights and by performing the ones that involve your own body weight instead, it will be more effective for your desired goals. Plus, many of these exercises without weights, also boost your flexibility, and so on.  'Click Here' for information about Human-shaped Punching Bags.

Okay, let's forget about combat or even sports for that matter. Many folks just simply don't have the room for all this equipment, nor can they afford pricey gym memberships. That reason alone, is why many folks (who are interested in physical fitness) seek to gain muscle mass & power without weights - using whatever method possible.

You know, this blog post reminds me of the movie "Rocky 4," when Rocky (Sylvester Stallone) fought the big Russian (Dolph Lundgren). In the movie, Rocky trained using all natural methods while the over-sized, steroid-taking Russian used all this high-tech machinery and fancy gym equipment. Rocky ended up super quick, extra strong for his body weight, and had excellent endurance; the Russian was bulky, herculean, slow, and pampered. I must add, though, I probably wouldn't tell some steroid-freak, like the Russian in that movie, that they were pampered, well, at least not to their face. Ha! Anyway, the point is, this stuff just doesn't only happen in the movies. Many of your best athletes and Olympic champions use training tactics that doesn't involve all this sophisticated equipment and cast-iron weights.

If you're more interested in circuit training and/or don't have time for a regular routine, I mentioned a couple ideas in my "workout without workouts" post.

Anyway, this post boils down to a promo for the "Power Tower." This station provides all the essentials: a sturdy pull-up bar, push-up bars, a dip stand, and allows for leg lifts to work your abdominal region. The only area the Power Tower doesn't focus on, is the legs. Just being mobile, walking, running, doing a few squats, and just being active overall, should take care of that. Personally, I've never understood why anyone would want massive, overly muscular legs. Sure, you may be able to squat your house or be able to pull a semi-truck, but really, all it does is slow you down. I want to be quick, not sluggish, but everybody has their own unique idea of how they see or want things. I'm just saying, the Power Tower will not provide you with leg exercises, but it totally prevails in upper body fitness.

Side Note: I own a Power Tower and I've purchased a few different variations over the years as it has been my main go-to when concerning upper body fitness. I know this post is about the "without weights" concept and whatnot, but I must say that I strap myself with weighted vests and ankle weights, etc., when using the Power Tower. By doing this, I get the benefits from the compound movements of body weight exercises along with the gains from weight resistance; it's a win-win situation! Well, as long as your joints, cartilage or whatever else attaches to your muscles, hold up during the process; ha! 

If you'd like to read more about the mighty Power Tower, visit:
http://perpendicularity.org/blog/2010/05/04/power-tower-upper-body-fitness/ [Link is no longer active since it has now become Part 2 of this post.]

If you'd like to skip all the reading, and just browse through a few selections, click the image below (affiliate link):
---End of Part 1: "Gain Muscle Mass & Power without weights"

Part 2: "Power Tower – Ultimate Upper Body Fitness"

Without all the weights, pulleys, and bulky gym equipment, you can effectively hit the primary muscle groups with a Power Tower.

Many gymnasts focus on these same areas when it comes to upper body strength. It’s the old school methods to physical vigor, such as: dips, pull-ups, push-ups, and leg lifts.

Quick note: You need to be in decent condition before purchasing a Power Tower or Stand; in my opinion, it’s not for beginners who are in poor shape. Yeah, you won’t often hear the manufacturers tell you that. Although, if you’re at a moderate, intermediate fitness level or higher, this can be a great addition and a possible replacement for all of your other equipment.

I’ve owned one for years, and I’ll drop down a few highlights:

*Most Power Towers come with a sturdy pull-up bar, with some being better than others. I’d go with one that has a full bar, so you can do reverse grips – wide and narrow. Pull-ups/chin-ups are great for the biceps, lats, rear deltoids, and forearm flexors. The traditional (palm-out, aka overhand pronated grip) pull-ups also work the brachioradialis. When you get to where you can perform several repetitions along with several sets, a weighted vest is good to wear for added resistance.

*All of them should be equipped with reliable dip bars, as there shouldn’t be as much variation with this simple feature. In this exercise, you’re in a vertical position as you lift your entire body up by pressing down on the dip bars, and then slowly (or quickly - depending on your method) lower yourself back down – with feet never touching the ground. It doesn’t take too many reps to get a good burn. Dips are great for the lower & outer regions of the pectorals, front deltoids, and the triceps. The same as with pull-ups, you can always add a weighted vest for a more challenging workout. I use a combination of a weighted vest and ankle weights to spread everything out, but some folks wear a weight belt with a chain so they can add real plates to the mix, all in one place. 

*Power Towers usually come with push-up bars. Nothing impressive here, just simple push-up bars. Are they necessary? Well, not really… but they make for excellent warm-up and cool-down exercises. Push-ups are basically like lightweight bench-presses and in my opinion, they are better done without the bars because you can do them at different angles using random grips, etc. They work a large area of the pectorals and deltoids, while the ones with your hands closer together focus more on the triceps.

* Leg lifts can be performed on these stands by using the existing arms of the tower, that supports the dip function. Leg lifts require you to put your feet together and slowly raise your legs even with your waist while being suspended in the air – using the arms of the tower (as mentioned before) with a back cushion for support. This is a great exercise for the lower abs. Most exercises for the abs only cover the middle and upper regions, so leg lifts are great at hitting that commonly neglected area. Plus, you can perform variations of the leg lifts (legs together, bent, straight, at an angle, bicycle kicks, etc.) when using the Power Tower, as well. 

*To supplement this regimen, even though it isn’t necessary, I’d use dumbbells (for curls, arm raises, etc.) in conjunction with your pull-ups, dips, push-ups and leg lifts – especially towards the end of your workout.

* One of the main benefits besides being a great strength training stand and not taking up too much room, is the fact that by doing these types of exercises, you’ll be done with your workout in half the time or less – when compared to free weights, pulley systems, etc. These motions, using your own body weight plus the optional weighted vest, will target directly and hit those muscles hard without all the endless reps & sets.

* You can usually find these fitness stands and power towers within a $150 to $300 dollar range at the time I'm writing this.

Update: You can also buy an outdoor version of the Power Tower if you want to pay about 2 or 3 times as much money. However, I find it cheaper to just buy an indoor one and stick it outside. The only drawback is that you will need to spray paint it once a year or more to prevent rust. I've had the indoor ones lasts for several years outside by doing just that. ---End of Update

The Power Tower is, in my opinion, the Ultimate in Upper Body Fitness...

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"Click Here to check out a fine selection of Power Towers"

---End of Part 2: "Power Tower - Ultimate Upper Body Fitness"

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