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Not sure if this is an option, but this slips under my doorframe. My 200lb partner uses it too, we have an older houses, I'm sure the doorframe isn't stellar. [link]
Here’s the one I bought! It was very easy to put together and hang, and now it stays in place based on tension. It was highly rated on amazon and I’ve had no trouble with it damaging anything. 10/10 would recommend
It’s a travesty to not have a pull-up bar at home! Why don’t you get one that you can put in a doorway, like off of amazon for $30? The only thing to be careful of is to never do explosive movement or it’ll come off the frame. I think if you put this in a doorway and do one chin-up every time you enter or leave the room, you’ll make quick progress. [link]
I'm not sure of the brand, but I got it at a sporting goods store. It is easily removable because part of it rests on the wall above the inside of a door frame and the other part braces against the molding on the outside of the doorway. Not just one of the tension ones that spreads between sides of the doorframe!
It's a lot like this one!
This is the one I bought because I'm cheap, works great. Can do chinups, pull ups, neutral grip, and wide grip (Can hardly even do 1 of those, hurt my shoulders lol)
Bought a pullup bar recently, while doing my research I came across the telescopic ones and all the horror stories when they failed and slipped. Broken spine, shoulders, shattered hips, necks, etc. I thought maybe it was just the big 200+ lbs guys swing on the bar that were having these issues but a number of these stories were from petite 120 lbs females barely doing a pullup. The risk just isn't worth it in my opinion.
This doorway pullup bar comes might close (40" inches), maybe you can extend it somehow or make the doorway smaller. [link]
Another idea would be rings. Do you have anything on your ceiling to hang them from?
A bit of a follow-up question. How safe are door frame pull-up bars?
I can't put any screws into the wall, and something like This on amazon. Can it fall off easily?
ProSource Multi-Grip Chin-Up/Pull-Up Bar, Heavy Duty Doorway Trainer for Home Gym [link]
Try on a door in an out of the way location, so a little banging won't show up. Also, put a hand towel between the bar and the wood. Do pull ups nice and slow.
I have this one. Works well for me, believe there is a reason it's #1 seller on Amazon. Multiple grips, I also put straps on it for hanging leg raises.
ProSource Multi-Grip Chin-Up/Pull-Up Bar, Heavy Duty Doorway Trainer for Home Gym
Yep they are great and are not permanently attached to anything -- I highly recommend this one for under $30
I use this one:
You'll get really good usage of it, so tha'ts a bargain.
A pull up bar like this doesn't put weight on the door trim, it pushes against the wall, which should allow it to hold up to 300 lbs without damage to the frame or the wall.
I started hanging from this one when I weighed over 300lbs. Put a couple of dish towels between it and door frame and it's fine
I just installed this one: [link]
It has mounts to help secure the bar over the door frame, and after I added planks of wood beside the frame where the rails would hit (so they don't damage the frame at all) it holds me very securely (6' 240lbs).
Despite anything, you need to do this: Install the equipment correctly, inspect it before every use, and use it properly and don't monkey around on it.
(It's probably because of my old house but..) when i tried to install one without the screws (that should have had thme), i almost broke the door frame... i should probably get one like these: [link] thanks for reminding me :)
This one doesn't go in between the lintels it goes on the outside of them. You can definitely find a cheaper one though.
Interesting! Thank you for the detailed responses, I saw your other reply too. I've been fit my whole life but I have lower back pain and I've been told I need to work my obliques and abs a bunch to fix a hip tilt. You must have been told already not to fear the gym but I'm so surprised to hear that, you look like you hit it on the regular! Obviously you don't need to change your routine though since it's working awesomely, but you have nothing to fear. I think the pull-up bar is a great idea, I used one of these for years before I started going to the gym and still use it now. It can be very addicting if you enjoy exercising.
I double over a hand towel and put it between the the door frame and the long bar. Two washcloths doubled over twice and put between the two contact points on the front side. Haven't made a mark in two years. Wife is happy.
Edit: I have a Prosource
If you have a couple of bucks to burn and a proper door frame, you may also wish to invest in a pull up bar.
Knock out a set of 5 reps before and after you shower in the morning, before you brush your teeth at night, when you get up to grab some more water during a commercial break, and whatnot. Little workouts like that quickly aggregate and add to the volume of your gym, as with doing body weight dips or some crunches at your home.
I know what you're going through, I'm 6'5" and I had the same problem. My way of getting around it was this:
First, the chin-up bar I use is this one. Second, to gain more height in the doorway I had to cheat a little. The doorway I use is the one for our office, and when I initially put up the bar into the doorway, I noticed that there was a significant gap between the bar and the top of the door jam. I took a 2ft. strip of .75x2 wood from the local home depot and hung that a few inches higher than the moulding of the door frame. I attached the pull-up bar on the strip instead of the moulding and this closed the gap between the bar and the door frame. It gave me enough height to do pull-ups without my knees touching the floor, and still enough of a gap to move my hands around. Not the best solution if you don't want to deface your house, but heck, it's only 3 or 4 holes that can be filled with some putty.
The other option is really heavy bands (and I hate bands). Hope you get something figured out.
Right now you have a very proportional height/weight ratio, which is good. Your body is ramping up for a long growth period. It wants to grow and is making hormones to help you grow.
You will be better off working with your body's plan of growing, than trying to go for definition (cutting). You will never again be in a better period for putting on muscle than you are now.
Chin ups are good for building arms. They also work your abs and lats. So if you can get a chin-up bar for at home, that would be good. My son has one of these for his dorm room and likes it. Once you can do 15 or so, then start adding weight (hold a dumbbell with your legs or a belt).
Also, working big muscles will help you grow and some of your biggest muscles are in your legs. You might want to try doing deadlifts and hack squats with your bench press bar. You can also do bent over rows (for your back) and over-head presses (for your shoulders) with your bench press bar.
Yeah, a wider grip will target your shoulders and lats?, so if that's what you want, get a better bar.
I know you have plenty of advice already, but I bought this one in October last year, use it frequently and have no marks on my door. I had the same concerns you do, so I wrapped a few old shirts around it and it works perfectly!
You can see the shirts and what the frame looks like. I've used it pretty extensively since getting it.
Most doorways support a pull-up bar [link]
I have one that looks exactly like this: https://www.amazon.com/dp/B002YQUP7Q/?ref=exp_master_mister_mm_dp_vv_d
The left and right side are just not wide enough to connect to the door frame on each side. The top hooks fine to the top of the door frame though. I'm not sure how wide a normal doorway is, but this doesn't fit width-wise in any of my doors. I don't have this pull up bar anymore cuz I gave it to my parents lol. It's cool though because found a pull up and dip station that hasn't been sanctioned off! Perfect!
If you are talking about the pull up bar it is called "ProSource Multi-Grip Chin-Up/Pull-Up Bar" and it can be used in a door frame to perform pull ups you can buy it right here
However if you can also check this for dips
I hope this will help you
Note both of these are affiliate links if you buy it from here I will receive a small amount of commission from it thank you
This worked for us so far:
ProSource Multi-Grip Chin-Up/Pull-Up Bar, Heavy Duty Doorway Trainer for Home Gym [link]
Or check Craigslist.
If you live in a somewhat updated building, it should work. But you're welcome to try it. [link]
It's that one. I'll take like 15 bucks? if you want it
door pullup bar
Pull up bar and some discipline. Scooby will help you learn how for the pull ups at least. The rest is push-ups, body weight squats, burpees etc.
Do a tabata workout, something like 20 seconds work, 10 seconds rest. Burpees/Crunches, jump rope/push-ups, air squats/overhead press. Get creative with your resistance. Use some stretchy bands, milk jugs, a small child. The only limit is your discipline. Ensure you continue to put your damn shoes on. That's the hardest part about working out. Stick to your schedule, don't quit.
Nope. That doesn't happen with mine.
Here mine: ProSource Heavy-Duty Easy Gym Doorway Chin-Up/Pull-Up Bar [link]
I put the straps through the front "U"s on either side.
Just do chin ups with one of these. Worked well enough for me
This is the one I have in my house, works wonderfully.
I have this one. No complaints.
You can buy a full pullup bar that goes into a door frame for $30:
If your door doesn't have a frame to rest on you could probably get by with a chinup bar:
Like other people said, pullups and planks work entirely different muscles, it's like asking if squats are a good substitute for the bench press. Or in other words "no you can't, they are totally different exercises that hit totally different muscles".
/r/bodyweightfitness may have some options for you. I've heard good things about their starter program, though I haven't tried it myself. Though it won't give you a good program, I've used the You are your own gym app for exercise demos.
A big challenge with body weight strength training is lower body. Upper body push ups and building up to pull ups can get you pretty far. I bought one of these a while back to put in my door and it worked surprisingly well.
Everything this guy said!
You can get some pretty cheap door hanging chin up bars, I personally useThis guy right here however This guy would work and is a few bucks cheaper
For dumbbells just go to your local used sports place, such as Play it Again Sports, you can get a dumbbell bar and some plates for pretty cheap. You want to be able to change it out for a light weight (5-8lb), a medium weight (15-25lb). More depending on strength. After a week or two you'll have an idea, but on week 4 you'll thank yourself for having light weight available.
Since you asked kindly, I will tell you:
Hard for me to estimate just from those pics, but if I had to venture to guess you are in the 5'8" to 5'10" range and somewhere between 150-165 lbs. Regardless, you have a frame that can handle more weight.
Diet wise, you honestly look like you could stand to gain some weight, or at least you are lean enough to add several pounds of fat to go along with several more pounds of lean muscle. Several of the marks will suggest something like "GOMAD," an acronym for "Gallon Of Milk A Day." Personally, I think that's just the way to unnecessarily add a surplus of fat with little in regards to additional muscle.
I would Google the term "Clean Bulk," and look into different strategies. Personally, I would suggest for you up your caloric intake with an emphasis of foods like meats, cheeses, eggs, veggies, nuts, and even fresh fruits, since you don't need to sweat low-carbing at this point in time. The point is that you will need to begin eating at a caloric surplus, though.
Regarding weightlifting, any beginner system worth a damn will focus on teaching you some compound movements and acquiring proficiency in executing those movements. Personally, I eschew body part splits in favor of doing push-pull days & legs added in, but that's my preference, and the important thing for you is to merely get your ass into the gym.
As such, you will likely need to learn the front squat & back squat, the deadlift, the bench press, the overhead press (and some of its variations), and focus on getting those movements down. There should also be numerous plate-loaded pulldown machines or plate-loaded machines for things like shoulder pressing if you are looking to add volume to the workout. I prefer straight bar to dumbbell work in most movements, though that is a matter of preference.
Also, be sure and pound a lot of additional work in bodyweight movements such as pullups, chinups, and dips. Those hit pretty much everything. If you have the proper door frame for it, copping a pullup bar like this one isn't the worst idea in the world. Knock out a few sets when you wake up or before you go to bed, or even a couple of reps when you get up to get some more water when you are watching TV at night.
As far as Cardio, I'm not a fan of steady state cardio, though if jogging is your scene, then have at it. Personally, it would be to the detriment of muscle gains, so I'd stick more to something like a lot of walking, playing some pickup soccer and basketball a couple times per week, or even swimming and some tennis a couple of times per week. No clue what sports you are particularly proficient at, though, so it's a matter of preference. For all I know, you are an elite squash player, and would enjoy playing that more than you would playing soccer.
Regarding supplementation, you should be okay to start with a multivitamin and some whey protein powder. No need to drop mad amounts of cash on the designer stuff at this point in time, since you are merely looking to eliminate whatever deficits you may have in your diet while adding protein, the building block of muscle, to your diet.
Hope this post was of use, and best of luck in adding some muscle mass, fool.