Dear Jonny, Hotel Room Fitness?
My job has me traveling internationally (all over the place) for the next six weeks, so I’ll have absolutely no way to visit the gym. I have a pretty good idea of how to eat, so I’ll do my best to keep my diet in check. What I’m wondering is if there’s any sort of upper body “hotel room program” you can recommend to a guy (I’m in very good shape and quite strong) who doesn’t want to lose the progress he’s been making in the gym?
Yes. Every other day, perform one thousand crunches. Do them in sets of 50 or 100, with 60-90 seconds between sets, depending on your comfort level. Then do 500 push-ups. Mix up sets of 10-15 (explosive) reps with sets of 15-20 or more (slow, controlled) reps. Rest approximately 60 seconds between sets. Vary the width between your hands. If you’re “in very good shape and quite strong,” you should be able to to this without too much trouble. And following the program for six weeks will undoubtedly shock your muscles, very possibly leading to new growth. Eat ample protein and stay away from sugar. Good luck.