The Crappy Hotel Gym Workouts – That Really Builds Muscle


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Making the best of a hotel gym workout

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The HOTEL GYM Workout Build Muscle When Traveling!

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A broken treadmill. A worn bench. Dumbbells up to 60 pounds. A few random machines.

That’s it. The lack of equipment can be extremely frustrating, especially if your goal is to build muscle. Related: Vacation Workout Maintain Gains on Holiday. Traveling will get you out of your normal routine.

This doesn’t mean you need to completely stop everything while on the road. These 6 workouts should be a nice change of pace and will help you continue to build lean muscle even though you’re not home.. If you have any questions, please comment below or feel free to send me an email [email protected]

Some hotels try more than others, but no hotel “fitness center” can match a fully equipped gym. You’ve got your treadmill, your elliptical, and usually a few dumbbells. Anything beyond that. “When there’s nothing much else I can do, this workout can always help me keep up my cardio and maintain my overall fitness.” 2. Faye Stenning’s “There Isn’t One Single Piece of Equipment I Can Use” Workout. Faced with a poorly equipped gym, Stenning also relies on bodyweight exercises, focusing on the major muscle groups.

One of the best workouts to gain muscle. To build muscles you need to get up and give up the backrest and do this exercise standing. When you do this exercise for the first time do it with lighter weights.

Do 3 sets with 10 reps. EZ bar biceps curl. Also, one of the most common exercises at the gym. It is #1 on my best biceps workouts.

Our two-phase program is designed to build muscle via the right balance of mass-building exercises, sufficient volume and intensity-boosting techniques. It’s time to get started on your next 10 pounds. Weeks 1-2: Heavy Hitter.

The first two weeks of the program are all about lifting heavy with mass-building compound exercises. Workout 5. For this workout, complete three sets of each exercise with 60-90 seconds rest in-between sets. Barbell squat: 10 reps Bench press: 8 reps Barbell bentover row: 8 reps Barbell overhead.

Whole-body vibration can offer some fitness and health benefits, but it’s not clear if it’s as good for you as regular exercise. With whole-body vibration, you stand, sit or lie on a machine with a vibrating platform. As the machine vibrates, it transmits energy to your body, forcing your muscles to contract and relax dozens of times each second.

Download our Free Home Workout Guides! Let’s go over the 7 Best At-Home Workouts so you can start training today: no gym or equipment required! A note on warming up and cooling down; Home Workout #1: Beginner Bodyweight (Start Here) Home Workout #2: Advanced Bodyweight Home Workout #3: The 20-Min Hotel Routine.

Whether you’re into bodybuilding, power lifting, strength training or just getting started, these workouts and tips will help you reach your goals.

List of related literature:

These are exercises that can be done for very high reps and that are just as easy to do in a hotel when you are traveling as when you are home or at the gym.

“The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis” by Arnold Schwarzenegger, Bill Dobbins
from The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis
by Arnold Schwarzenegger, Bill Dobbins
Simon & Schuster, 2012

Even better is a real workout at the hotel gym.

“Casino Gambling For Dummies” by Kevin Blackwood, Max Rubin
from Casino Gambling For Dummies
by Kevin Blackwood, Max Rubin
Wiley, 2006

It was easy to follow and something I could do at my regular gym, a hotel gym or even in a hotel room.

“Escape Your Shape: How to Work Out Smarter, Not Harder” by Edward Jackowski
from Escape Your Shape: How to Work Out Smarter, Not Harder
by Edward Jackowski
Atria Books, 2001

What’s especially great about the dumbbell variations is that you can do them just about anywhere—most people have dumbbells lying around the house, and nearly every hotel gym has them—and you can substitute dumbbells for a barbell in nearly every deadlift variation.

“Glute Lab: The Art and Science of Strength and Physique Training” by Bret Contreras, Glen Cordoza
from Glute Lab: The Art and Science of Strength and Physique Training
by Bret Contreras, Glen Cordoza
Victory Belt Publishing, 2019

That gave me the opportunity to add exercises that would single out muscles, add definition, and refine my body in ways that are impossible to achieve with free weights alone.

“Total Recall” by Arnold Schwarzenegger
from Total Recall
by Arnold Schwarzenegger
Simon & Schuster UK, 2012

Stay at hotels that are close to an adequate gym (pretty much all hotel exercise facilities are inadequate for the type of training you’ll be doing) and plan when you’ll work out.

“Thinner Leaner Stronger: The Simple Science of Building the Ultimate Female Body” by Michael Matthews
from Thinner Leaner Stronger: The Simple Science of Building the Ultimate Female Body
by Michael Matthews
Oculus Publishers, 2019

For those of you who belong to a traditional gym, I’ve created a program based around the machines that most gyms offer.

“15 Minutes to Fitness: Dr. Ben's SMaRT Plan for Diet and Total Health” by Charles Barkley, Vincent Ben Bocchicchio
from 15 Minutes to Fitness: Dr. Ben’s SMaRT Plan for Diet and Total Health
by Charles Barkley, Vincent Ben Bocchicchio
SelectBooks, Incorporated, 2017

The premise behind this workout is simple: Don’t allow your muscles time to fully recover and they’ll learn to withstand fatigue better.

“The Men's Health Big Book of Exercises: Four Weeks to a Leaner, Stronger, More Muscular YOU!” by Adam Campbell
from The Men’s Health Big Book of Exercises: Four Weeks to a Leaner, Stronger, More Muscular YOU!
by Adam Campbell
Rodale, 2009

Most of these exercises can be done in gyms using equipment, but they also can be done using props at home.

“Mom Energy” by Ashley Koff, R.D., Kathy Kaehler
from Mom Energy
by Ashley Koff, R.D., Kathy Kaehler
Hay House, 2011

It’s my favourite travel workout.

“The 17 Day Diet Breakthrough Edition” by Dr Mike Moreno
from The 17 Day Diet Breakthrough Edition
by Dr Mike Moreno
Simon & Schuster UK, 2014

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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  • great content!
    and even without a hotel gym there are no excuses guys, do some calisthenics! maybe you can bring your own trx, gym rings or resistance bands. there is always a way.

  • Hi, I have been learning new algs with this app lately and I find it really useful, I just wanted to share bc it has infinitely many algs. It even has a section for multislotting!!

  • This video is a life saver.. I’m currently at a hotel and need to get in some workouts. Great ideas for legs as well!!!
    Million thanks!!!

  • @nofear2485 thats cos u ahve weak quads and need to train them. no offence meant cause i also hated them with the same symptoms as you a year back, but then i changed my mind and now im on to 100kg and trying to grow

  • NOOOO! Scooby why are you grunting so much?:-[ Now you are doing what all the idiots are doing and all the youngsters watching will start aswell.:-[[[

  • wow, those machines he’s been sayin dat are No good ( leg ext, leg curls, shoulder press) are the exact machnes ive been using recently in my gym… ThanX for d advice i’l try nd stay clear of those 2moro nd utilise d free weights more.
    ThanX again!

  • @CreatureGam3r He’s saying the cardio machines stink because if you’re looking to build muscle then cardio won’t do jack for you and it’s better to do free weights over using machines IMO.

  • @misterRDF
    so for runners to get more mass on the legs its the sprinting as oppose to the long distance running that helps?? i know that leg weight training helps and i do that and ive done jeffs programme, I found jeffs programme much more of a toning programme as oppose to a build mass programme, but i got it when he had the wolverine programme and that was great for mass, just after the 1st week of wolverine training people notice i had bulked up a bit more, thanks for the tips btw

  • Dude, I have NEVER seen a hotel gym with that much equipment! What kind of hotels do you stay in?? Usually it’s just a bike and treadmill,lol. And I’ve stayed in some pretty damn nice hotels.

  • within the first 30 seconds mike goes like “hello old fucks!”:D love it. and damn im turning 30 and already feel kinda old in that regard.

  • Majority of people look at Wahlberg and think: ” he got good genes, thats why he looks good”. But in reality he`s eating well, wakes up 4AM and works out the whole day…

  • Mike: classy and serious, even with pants off (was rather sad when he put his pants back on…)
    Matt: more of the prankster/troublemaker type
    Both are beautiful and fun. And both are hard working self employed successful dudes.

  • His subscribers are more than the views of this video lols amazing person. He opens his mouth n there u go laughing n smiling. God bless

  • YEAHHHH Back with another video. DOUBLE UPLOAD TODAY!! Comment down below, if you hold yourself accountable and train when you travel?

    -Stay Blessed.

  • @milleniumbass

    By body he means muscle mass. And footballers (as you like) don’t do cardio training in the aspect of distance running alone. They do explosive workouts in a sprinting fashion. Sprinting promotes muscle growth cardio machines (and the similar principles) do not.

  • For some reason my foot gets stuck in place and I have to move it a little, and then it cracks. Is it the same for knuckes but you do it on your own?

  • i dont understand how cardio cant help build a better body, look at every footballer (soccer) they are extremely ripped e.g c. ronaldo, didier drogba, luis nani, antonio valencia etc

  • Jeff, I’m on a poor man’s budget and the hotels I go to; their gyms are nothing at all like yours. Cardio machines and the machines as shown in that hotel are all the equipment, no free weights. What is a good program using just what is there?

  • scooby when you were doing flys on the incline bench, at that angle are you targeting the upper pecs or is it working the whole pec?

  • @JimmySparx95 It seems kind of depressing at first, but once you get through the first week, you will find that it becomes something of a habit. I thought that I would hate quitting soda cold turkey as they say, but I learned that I didn’t even crave it in the slightest bit. Same with the cheese and mayo. I also forgot that too much sodium is bad for you because it makes your body retain water, keeping weight on. Anything in moderation is okay as long as it doesn’t end up becoming a habit.

  • great idea for a vid jeff..but i have to say that this is unrealistic for most hotels bc this particular hotel has a lot MORE equipment than a typical hotel (ie the dumbells and even med balls)!

  • @milleniumbass

    As H8R pointed out, if you’re not weight lifting, sprints is the way to go. If you’re trying to gain muscle mass you need to lift weights. Its pretty much that simple mate.

  • I swear you were reading my mind, Scooby. I was recently thinking about how much traveling for work gets in the way of my gym schedule(I’m on the road every other week)and the hotel facilities are extremely lacking. This video is just what I needed.

  • Cracking my knuckles for some years caused my hand to look bigger and man-like hand. Not ideal for women to do so especially when you’re thin

  • @JimmySparx95 It was roughly about 4 months. You don’t exactly need to run 3 miles a day. I started with walking 3 miles 4 times a week and then eventually I started running 2 miles without stopping, because I learned that you burn more fat from running in half the time than if you were to just walk the whole time. The thing that’s most important is what you eat. I completely eliminated soda (anything with sugar), cheese, mayonnaise, and cut down on carbs throughout my progress.

  • Scooby you’re the man. I have finally subscribed! If it means anything, you are my 4th subscription on you tube in over 6 years. Thank you for your videos.

  • Hey Scooby do a video about the Tpp bill which is going to be passed in Feb 4th because the bill is bad and spread the word. Sign all the pettions and have a good one.

  • Hey Scooby I was just curious is there any reason you keep your thumbs up on your db lateral raises it just personal preference?? thanks for your time looking jacked as always!

  • I like to check out the the included breakfast with hotel stays. I do 2 sets of pancakes and then they usually have different types of cereal that I don’t have at home which is a nice treat to mix it up. I never considered a hotel gym this changes everything Great vid!

  • it looks like you may have some elbow calcification. not terrible like some lifters but some nonetheless. do you elbows bother you?

  • Every time I make friends at the gym it ends in an awkward conversation where I have to explain to some other dude that I’m not a co*ksu*ker.

  • For a hotel gym it looks good. When my wife and me go on holiday one of the things we look for is the gym for me and the pool (she is a powerful swimmer) for her. By the way, just before Christmas I discovered I have arthritis in my AC joint in the right shoulder which sucks. As you and I are roughly the same age, I was wondering if you have any arthritis anywhere.

  • I get realllly anxious wearing anything that’s not baggy and then struggle to breath normally so I then look wayyy bigger than I am cuz I’m holding a ton of air in:/

  • Could you make a video  about how much muscle mass you can except from only bodyweight exercises? If I can constantly increase the difficulty of a exercise (for example going from push ups to one handed push ups, wearing a backpack while doing one handed push ups). Then technically I have the same progress as from weight training, or haven’t I? Liebe Grüsse

  • That was the only time I was the strongest guy in the gym, when I was in Hangzhou China. Plus I was tall over there. The attention kind of went to my head.

  • Great video Scooby! I have shed a lot of bad habits after watching your videos. Your videos stress being injury free. I have stopped: going all the way up during lateral shoulder raises, hyper-extending during leg extensions, locking out (down) doing pull-ups, and bouncing-down when doing squats. When I was 27, I didn’t think any of this mattered, but at 46 I now know that they do!

  • Scooby, been working out for 4 years now, consistently, but the gains are same for the last 2 years. What am I doing wrong? I just can’t build new muscles I get fat. Weight goes up but I don’t look more muscular, when I diet down its the same weight as last year.

  • Getting up at 4 am? I get that. Not my thing but okay. 2:30? Bollocks. That is a freaking life style fad. I do not believe there is any scientific or medical evidence that getting up at 2:30 has inherent benefits.

  • you were idol to Nixa Zizu the best Balkan Youtuber, he made a video clip about push-ups he mentioned you in the description box, he`s now living from YouTube

  • Sod off! Ageist much?! And check my Insta I get guys your age trolling me as they don’t think I’m a 52 year old body builder. Jesus ageism is so old!

  • Mark: “Join me for my 4am workout”.
    James: “I hope he cancels”.
    Me: proceeds to drop bowling ball on my foot. “Sorry, I can’t make it. My foot broke.”

  • You can just shave while showering instead of laying in the bath. I used to use the bath but I actually think it’s quicker and easier to shave while showering ��

  • Why? Why you gotta flex so much? Just be how you look normally. I never understood why everybody does that and uses 1000 filters and photoshop. So fucking fake.

  • You guys sounds extremely brainless in this video lol, mike… you are an alright guy when it comes to brains… let this side come out a bit in the video too please lol

  • smith machines are a bit wank,but they are a good multipurpose replacement for fixed machines that a gym does not have for various push exercises

  • the angularity of both mike and matt’s faces don’t suit/match their large muscles. aesthetically, it doesn’t look consistent or correct. and thats ALL THAT MATTERS.

  • I do love how everything is peaceful then. But the only way I see 4 am is if I’m awake from the night before, NOT if I get up early ��

  • @misterRDF i would like to think that soccer players are doing some cardio since there running 4 90 minutes, your probably right with the explosive sprinting workouts, i have very stubborn legs which i got due to injury and my legs never want to gain in mass, its very frsustrating cause i know a lot of runners and there legs are very stong

  • Not only genetically gifted, these two guys must have an insane dedication to working out and diet to look like this. Just imagine if they applied themselves to something actually worthwhile, like being a scientist, engineer etc.

  • @milleniumbass
    Oh absolutely theres a cardio aspect to it. That goes without question. But like aforementioned cardio doesn’t equate to mass. Their huge quads come from all the sprint work outs AND the sprinting elements that are on the pitch. Aside from that, even though they don’t use their upper bodies, you better believe everyone does weight training on any team. A strong upper body helps you run “better” (for brevity sake).

    Check out this channel man, its amazing. He has leg workouts.

  • I see that you didn’t take a rest between each cycle of the superset (you went straight back to the first exercise after the last exercise). Did you rest after you had completed the superset and began to do a different type of exercises, or was there no rest at all in this workout? Thanks for the awesome video!

  • I get fit to be fit, don’t give a toss whether I look good or not. The only advantage is it’s easier to get to bone some girls but confidence + humour + status is good too.

  • Cracking knuckles is already my habit. And yes sometimes i couldn’t write properly coz it’s a little shaky or sometimes it has no strength. Idk if itzs related to my habit.

  • i stayed at an Omni Hotel in downtown Atlanta about 10 years ago, and it was like a Gold’s Gym. lol They had about a dozen treadmills, several stair climbers, and a ton of weight machines.

  • I’m super glad that you made a hotel workout video, because I actually live in a hotel and have lived here for about 1 year already, and all my exercises have been limited. The heaviest dumbell in the gym is 25 pounds and the machines are horrible, so this forced me to find alternative exercises to get the same effects you would gain from a normal gym, like stair pushups, swimming, etc…

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  • Wahlberg has to work harder because he’s not vegan. I just can’t take so called health buffs seriously when they’re not vegan! Boo!

  • Scooby can you do a video regarding people who have to work long hours and have school and work? For example I work overnights and have class so I spend about 20-23 hours awake and I get hungry so I need to see what snacks I can have or extra meals.

  • Finally, Jeff is wearing a shirt. 5 starts for this vid.
    Jeff you look so much sexier in shirt. Leaves us ledies wondering whats under that shirt 😉

  • When it comes to abs, try this….lift up your shirt and look down at your abs. get your chin almost against your collarbone. Something about that motion contracts the abs perfectly.

  • Bare in mind he goes to bed at 7.30 and wakes up at 2.30. His biological clock is programmed to wake up at that time. It’s like people who are underpaid like security guard etc who work shift work and have to work from 11pm to 11am. They get used to the hours.

  • @misterRDF
    well i know both footballers (soccer) and runners (majority female) but i do see a lot of leg strength from both sets of people know what I mean?

  • Jeff,

    Thank you for putting out such high quality FREE videos…
    There are not many programs out there that share so much with the public without it being some kind of sneaky sales pitch… sure you sell things… but I’ve not felt “tricked” with “click bait” you… which has become so common these days.

    This workout is great…but I’m often traveling for work to places that just dont have a hotel gym at all.

    My travel takes me to some pretty basic locations, some that I’m lucky to have a clean bathroom in… and no chance of a gym.

    I work out regularly at home in a great gym…good people and good equipment…And now will be doing one of your programs to meet my goals.

    I’m wondering if you have ever considered putting out a video for sale that could help people that travel that don’t have access to a gym nor a very big room to work in…

    I’d buy that for sure.

    Again… thank you for all the great info that you are putting out in the world… Much appreciated!!

  • Man I love working out and building up a good physique and whatever. But something about the overall tone of this video feels oppressively vain. To the point of being somewhat hard to watch.

  • Seeing this video as the last thing yesterday night…
    Today morning me: cracks knuckles, elbow,wrist, hip and neck saying I believe in that 60 yr Grandpa’s research!!

  • From popping knuckles to wiggling ears, some of our strangest bodily traits can be traced back to our Triassic mammal ancestors. Watch the video:

  • poor mom’s, now they will have to be suffering that utterly “annoying and harmful” sound coming from the hands of the child -_xD

  • Learning to contract your abs helps in lots of ways: doing calisthenics or body weight excersizes or even certain cable movements to hold your body and do isolation movements or stand stable during lifts and such. abs, obliques and lower back (core)

  • What are men these day still going on about shaving? Both men and women have been shaving (their entire bodies) for thousands of year. Yes, I said thousands.

  • When i got to the end of the video i cracked my knuckles for a laugh and im pretty sure it was one of the biggest cracks ive done lol

  • Well in video it say it takes atleast of 20 mins to make that crackling sound again but I can do it continuously without any time gap on same joints

  • Ok here’s the idea: I hate self promo but it’s kinda gotten to that point now if you could maybe just watch some of my videos and give me feedback that would be great

  • @milleniumbass
    Cause too much of it and not enough concentrating on muscle building will definetly make you skinny and it’ll start stripping muscle off the body for energy usage. Because theres not enough fat in your body to be used as an energy backup

  • Uhh well…i must disagree with the statement of you can only pop it again after 20 minutes. The thing is, my right food can do it over and over again in a few sec