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Good news for frequent travelers, guys who don’t love crowded fitness centers, or people who can’t shell out thousands of dollars outfitting a home gym: Researchers have created a portable training system that can build almost the same amount of muscle and strength as a gym full of equipment. Developed for the military, the kit weighs just 12 pounds.
In a study published in December in the Journal of Strength and Conditioning Research, members of an ROTC program trained using a portable, barebones rig—and their gains were strikingly similar to similar group that worked out with a traditional weight room.
“For just 12 pounds, you had effects that were very similar to using a squat rack, barbell, and heavy free weights. That’s pretty cool, because it opens the door for people that can’t afford that type of expensive equipment,” says Shawn Arent, one of the study’s authors and a professor and chair of the exercise science department at the University of South Carolina. “There’s a lot you can accomplish with minimal equipment, and still mimic the movements and gains that are done in more traditional strength training.”
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That’s huge for the military, which needs to keep men and women fit in the field without the convenience of a gym. But the findings may also prove key for civilians looking to get (and stay) strong on the road or at home without taking out a loan.
The study’s authors shared details with Men’s Journal—including the exact equipment used, as well as the sets, reps, and setup for each exercise—to help you build the same kit, and get the same gains, in your office, basement, garage, or wherever you want to get shredded.
Minimal Stuff, Maximal Strength
The study divided cadets into three groups. The first trained using traditional equipment (barbells, kettlebells, dumbbells, machines). The second used a scaled-down training kit: a weighted vest and sandbags that can be filled using sand or rocks, a set of resistance bands, and a TRX suspension trainer. And the third used that same kit, but added pneumatic blood flow restriction cuffs above their biceps and thighs, a method that—in theory—can help build bigger muscle with fewer sets and reps. All three groups worked out four times per week, at 60 to 75 minutes per session.
All the participants gained muscle and strength, and improved their scores in the Army Combat Fitness Test, which includes deadlifts, pushups, a two-mile run, and fitness events meant to mimic combat situations like dragging a fellow soldier to safety. The traditional equipment group gained the most strength, as measured by increases in their three-rep maximum in the deadlift and bench press, with men improving their max in the deadlift by about 45 pounds, and upping their bench press max by about 13 pounds.
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But the minimally equipped groups improved their numbers in those moves, too, boosting their deadlift load by 22 pounds, and their bench press just slightly (by 2 pounds). Meanwhile, the differences in every other performance measure—increases in bicep and quadricep size, increases in vertical jump, body fat loss, improvements in vertical jump, pushup repetitions, and more—were statistically the same across the three groups.
“[The minimal equipment group] got stronger, more powerful, more explosive. That’s huge,” says Harry Cintineo, the study’s lead author and assistant professor of kinesiology at Lindenwood University.
For the military, this means the promise of keeping soldiers ready, and in top shape, while in the field. But the same applies to non-service members. “The take-home is that we can do this type of training when there isn’t access to a gym. And when it comes to all measures of fitness except maximum strength, we can get just as strong doing this minimal equipment-style training as we can with traditional strength training,” Cintineo adds.
What’s Inside the 12-Pound Gym
While the four-piece gym registers 12 pounds, the vest and sandbag are intended to travel unweighted and then be filled with sand, rocks, or any other convenient weights.
Weighted Vest
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Participants were given a 44-pound Raptor weight vest—they’re short, leaving the stomach and low back areas free to move—and participants could use sand, stones, or other weight to fill the vest (though it does come with weight bars for when you’re not traveling). These run around $250, but they’re currently out of stock. No worries: Cheaper, similar versions like this MiR vest can be found on Amazon for $180.
Sandbag
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Depending on their strength level, study participants were given different sizes of Brute Force sandbags. These bags look like normal duffel bags, but they’re covered with handles, and are packaged with bladders that can be filled with different amounts of sand for different weights. The “Strongman” model, the largest, comes with bladders to make the bag 75 to 150 pounds in 25-pound increments. Cintineo suggests getting this or the medium “Athlete” bag, and grabbing extra fillers so you can make the bag as light or heavy as you need. Extra 10 filler bags, each designed to be filled with 5 pounds of sand, cost $125. The “Strongman” bag is $170.
Resistance Bands
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Participants used looped rubber resistance bands from Sorinex. If these are out of stock, a set like this six-band set from Serious Steel is perfect.
TRX Suspension Trainer
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Cadets were given a TRX suspension training system, a set of straps that can be anchored to a door, nearby jungle gym, or—on a military base—the side of a tank. We recommend the TRX Home2 system.
The Workout Program
You’ll work out four times per week with this program, alternating between workouts A and B. Each workout starts with a power exercise (a power clean in workout A, and a push press in workout B). These exercises should be done at a slightly lower weight than your max so you can move the sandbag quickly, Cintineo says. On these moves, you should choose a weight where you feel like you could do another three to five repetitions at the end of each set.
For the rest of the moves, go heavier: Choose a weight that makes you feel like you’re one or two reps away from failing. So if the workout calls for a set of 15 lunges, choose a weight that you think you could do for 16 or 17.
Descriptions for each exercise are listed at the bottom of this article.
Workout A:
Exercise 1: Power clean (with sandbag): 3 sets of 3 reps, resting 3 minutes between sets.
Exercise 2: Deadlift (using sandbag, resistance bands, or a combination of both): 3 sets: 30 reps, 15 reps, 15 reps. Rest 1 minute between sets.
Exercise 3: Pushup (using weighted vest): 3 sets: 30 reps, 15 reps, 15 reps. Rest 1 minute between sets.
Exercise 4: Rear-foot elevated split squat (using weighted vest, sandbags, or both): 3 sets: 30 reps on each leg, 15 reps, 15 reps. Rest 1 minute between sets.
Exercise 5: TRX row (using weighted vest): 3 sets: 30 reps, 15 reps, 15 reps. Rest 1 minute between sets.
Exercise 6: Leg curl (using resistance bands): 3 sets: 30 reps on each leg, 15 reps, 15 reps. Rest 1 minute between sets.
Exercise 7: Biceps curl (using sandbags, resistance bands, or both): 3 sets: 30 reps, 15 reps, 15 reps. Rest 1 minute between sets.
Exercise 8: Calf raise (using weighted vest, sandbags, or both): 3 sets: 30 reps, 15 reps, 15 reps. Rest 1 minute between sets.
Exercise 9: Dead bug (body weight): 3 sets: 30 reps, 15 reps, 15 reps. Rest 1 minute between sets.
Workout B:
Exercise 1: Push press (with sandbag): 3 sets of 3 reps, resting 3 minutes between sets.
Exercise 2: Lunge (with weighted vest, sandbags, or both): 3 sets: 30 reps on each leg, 15 reps, 15 reps. Rest 1 minute between sets.
Exercise 3: Assisted pullup (with resistance bands): 3 sets: 30 reps, 15 reps, 15 reps. Rest 1 minute between sets.
Exercise 4: Romanian deadlift (with sandbags, resistance bands, or both): 3 sets: 30 reps, 15 reps, 15 reps. Rest 1 minute between sets.
Exercise 5: Overhead press (with sandbags, resistance bands, or both): 3 sets: 30 reps, 15 reps, 15 reps. Rest 1 minute between sets.
Exercise 6: Squat (with weighted vest, sandbags, or both): 3 sets: 30 reps, 15 reps, 15 reps. Rest 1 minute between sets.
Exercise 7: Bent-over row (with resistance bands, sandbags, or both): 3 sets: 30 reps, 15 reps, 15 reps. Rest 1 minute between sets.
Exercise 8: Overhead triceps extension (with resistance bands): 3 sets: 30 reps, 15 reps, 15 reps. Rest 1 minute between sets.
Exercise 9: Plank with shoulder tap (body weight): 3 sets: 30 reps, 15 reps, 15 reps. Rest 1 minute between sets.
How to Do Each Strength Move
Workout A: Power clean
1. Stand holding a sandbag in front of you with an overhand grip, hands slightly wider than your shoulders. Keeping your weight in your heels, bend at your hips and knees so the bag hangs in front of your knees. This is the start position.
2. From here, explode up: You’ll shrug your shoulders and bring the bag up in a straight line to your shoulders and flip your wrists so you catch the bag in front of your collarbones.
3. Return to the hanging position, and repeat.
Workout A: Deadlift
1. Stand with the sandbag in front of your feet. If using a resistance band, loop it under your feet to create tension.
2. Bend at your hips and knees to grab the sandbag a little wider than shoulder width. If using a band, grab the band at shoulder width so that when you stand up, the band is taut. Your feet should be flat on the floor.
3. Keeping your weight in your heels and maintaining the natural curve of your spine, pull the weight up as you thrust your hips forward and stand. The weight should remain close to your body as it comes off the floor.
4. Reverse the maneuver to return to start. Repeat.
Workout A: Pushup
1. Assume a classic pushup position, with hands directly beneath your shoulders, your body forming a straight line from head to heels. Maintain this rigid body line as you bend your elbows to lower your chest toward the floor. Press back to start, maintaining the straight body line.
Workout A: Bulgarian Split Squat
1. With a sandbag over your shoulders or the weighted vest on, place one foot behind you on the bench, with your other foot in front so you’re in a position similar to a lunge.
2. Keeping your torso upright, push your hips back and bend your front knee to descend into a split squat.
3. Press through your front heel to return to the starting position.
Workout A: TRX Row
1. Set the anchor of the TRX high, and position the handles higher than arms’ length above the floor.
2. Sit on the floor and grab the handles, then position your body so that it’s hanging underneath the handles—your arms should be straight up, with your shoulders under the handles, and the backs of your heels on the floor. Your body should form a straight line from head to heels. (To make the move easier, bend your knees into a tabletop position and place your feet flat on the floor, keeping your torso and thighs in a straight line.)
3. Maintaining this rigid body line, pull your body up so the sides of your chest make contact with the handles. Hold for a moment, and lower back to the starting position.
Workout A: Resistance Band Leg Curl
1. Anchor the resistance band to something secure around calf height—like a door, bench, or the leg of a sofa.
2. Lie face down on your stomach, and place both feet into the band loop facing away from the anchor point.
3. Curl your legs toward your butt, keeping your knees on the ground. As you bring your heels towards your butt, the resistance band should become taut.
4. Squeeze your hamstrings for a second or two at the top, then return to the straight leg position.
Workout A: Resistance Band Biceps Curl
1. Stand with the band under your feet, holding the handles at the sides of your thighs.
2. Squeeze your butt, pull your shoulders back, and flex your triceps. This will keep you from thrusting with your hips.
3. Now, maintaining an upright torso, bend your elbows to lift your hands up to your shoulders. Squeeze your bicep at the top.
4. Lower your arms and repeat.
Workout A: Sandbag Biceps Curl
1. Stand holding the sandbag with an underhand grip, your arms hanging down in front of your thighs.
2. Squeeze your butt, pull your shoulders back, and flex your triceps. This will keep you from thrusting with your hips.
3. Now, maintaining an upright torso, bend your elbows to lift your hands up to your shoulders. Squeeze your bicep at the top.
4. Lower your arms and repeat.
Workout A: Calf raise:
1. With a weighted vest on or holding a sandbag over your shoulders, stand on the edge of a step with about half of your feet hanging off.
2. Drop your heels down under control so that your toes flex towards your shins. Pause briefly.
3. Press through your toes and the balls of your feet until you are up on your toes and your calves are flexed. Hold this position for 1 to 2 seconds.
4. Return to start, and repeat.
Workout A: Dead Bug
1. Lie face up on the floor with your arms extended straight out of your shoulders, and your legs in a tabletop position.
2. Keeping your core braced, lower your right arm toward the floor as if you were raising your arm overhead. At the same time, straighten your left leg and lower it toward the floor. In this position, your right arm is overhead, and your left arm is hovering just above the floor, straightened.
3. Return the lowered arm and leg back to the top position. Repeat on the other side, lowering your left arm and right leg.
4. Return to start. That’s one repetition.
Workout B: Sandbag Push Press
1. Hold a sandbag at chest height in front of your shoulders, your feet slightly wider than shoulder width.
2. Bend your knees slightly, dip your hips, and explode up, pressing the bag overhead.
3. Return the bag to your chest, and repeat.
Workout B: Lunge
1. Stand with your feet shoulder-width apart, wearing the weighted vest or with a sandbag held over your shoulders.
2. Take a large lunge step forward with your right leg, descending as you step until your knees both form 90-degree angles.
3. Press through your right foot to stand back up. Once you finish all your reps on the right side, do an equal number with your left foot.
Workout B: Band-assisted Pullup
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1. Tie a looped resistance band in between the handles of a pullup bar so that it hangs down.
2. Place one foot inside the band and grip the bar with an overhand or underhand grip with your hands around shoulder-width apart.
3. Before you start the move, pretend you’ve got jeans on: Now imagine tucking your shoulder blades into the back pockets of your jeans. This can help keep your shoulders back and down.
4. Pull your breastbone toward the bar by bending your elbows. To help engage your back, concentrate on bringing your elbows down to touch your lats instead of thinking about bringing your chin over the bar. This can help keep you from reaching your head forward, which can cause neck strain, and from rolling your shoulders forward or back.
5. Slowly return to the start position, and repeat.
Workout B: Romanian Deadlift
1. Stand with the sandbag in front of your feet. If using a resistance band, loop it under your feet to create tension.
2. Push your hips back to bend at the waist and lower your body until your back is parallel to the floor. Bend at your hips and knees to grab the sandbag a little wider than shoulder width. If using a band, grab the band at shoulder width so that when you stand up, the band is taut.
Your feet should be flat on the floor.
3. Thrust your hips forward to return to standing to complete one rep.
4. Bend back down, and repeat. Let the weight hang down as you bend, and maintain a flat back.
Workout B: Overhead Press
1. Sit with your feet flat on the floor, back straight. Bring the sandbag up in front of your shoulders, at the top of a biceps curl.
2. Maintaining an upright posture, press the weight overhead until your elbows are almost straight.
3. Return the weight to your shoulders, and repeat.
Workout B: Squat With Sandbag or Weighted Vest
1. Stand with a sandbag across your shoulders, a weighted vest on, or both. Your feet should be between shoulder- and hip-width apart, toes slightly out.
2. Push your hips back to initiate the squat.
3. Bend your knees to descend until your thighs are at least parallel to the floor, keeping your chest up and your weight on your heels.
4. Keep the weight of your body in your heels and press back to standing.
Workout B: Bent-over Row
1. Stand with a sandbag in front of your feet, or a resistance band under your feet to create some tension. Deadlift the weight off the ground so you stand holding the bag in front of you (or the band in front of you) with an overhand grip, feet hip-width apart, knees slightly bent.
2. Push your hips back like you’re opening a door behind you with your butt. This starts the hip hinge.
3. Keep pushing your hips back so that your back remains flat until it is nearly parallel to the floor with the weight hanging straight down from your shoulders.
4. Maintaining this flat back position, pull the band or bag towards your chest.
5. Lower the weight back to the starting position, and repeat.
Workout B: Resistance Band Overhead Triceps Extension
1. Anchor the band up high, like at the top of a door, and stand in front of the anchor point, facing away.
2. Lean forward slightly at the waist, keeping a flat back, and place one foot in front of the other, like the top of a lunge position. Hold the band behind your head with bent elbows.
3. Keeping your upper arms stationary, straighten your arms so the band resists you.
4. Return to the bent arm position, and repeat.
Workout B: Plank With Shoulder Tap
1. Assume a classic pushup position with your hands directly beneath your shoulders, and your body forming a straight line from head to heels.
2. Widen your feet slightly to increase your base of support, making them wider than your hips.
3. Keeping your hips level and maintaining your rigid body line, lift your right hand off the ground and bend your elbow to reach up and tap the front of your left shoulder. Perform this tap under control. Return your hand to the floor.
4. Repeat on the other side, lifting your left hand up to tap the front of your right shoulder. Return it to the floor.
5. That’s one rep. Alternate back and forth in this way for 20 to 40 seconds per set.
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