Been training on and off for 2 years between the gym and at home. But now I can only train at home because of work,so my question is I only have 2 adjustable dumbbells a barbell and bench that can got incline,flat and decline what routine/split can I do to build decent muscle?????
Thread: Home Gym Training
02-24-2013, 12:20 PM #1
02-24-2013, 01:08 PM #2
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02-24-2013, 01:10 PM #3
You can deadlift and overhead press safely with what you have. With the bench, you can safely dumbbell bench press and perhaps barbell bench press too if you have a spotter.
You'll need to find some kind of decent squat replacement since you don't have a power rack. Jefferson squats, goblet squats, and Bulgarian Split Squats are a few possibilities.
With all of that in mind, get a copy of Starting Strength and do that program as best as possible with the equipment you have. You won't be able to do it exactly - and therefore you won't really be doing Starting Strength - but it should be close enough for you to be able to make some decent gains.--- Equipment Crew #35 ---
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02-24-2013, 01:31 PM #4
02-24-2013, 01:34 PM #5
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I train solely at home. Yes you can build quality muscle if everything is in check ie: diet, routine and rest.
As mentioned, power rack / cage is pretty much essential for safety training alone."Ain't nothing to it but to do it"
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02-24-2013, 01:40 PM #6
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as was mentioned, if the dumbbells are heavy enough, one can work everything effectively. some creativity will allow even some of the strongest users to challenge themselves with dumbbells. find a way to do dips and pullups and you can go a long way.
I would only say a power rack would help make more use of the barbell, but the barbell isn't necessary. its just another tool."ive made the most impressive gains when i spent months with the heavy dumbbells and left the power rack cowering in the corner like the b**ch that it is"-anonymous
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02-24-2013, 10:04 PM #7
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Chest - flat bench, incline bench, flyes
Triceps - kick backs, overhead extensions, skullcrushers, bench dips
Biceps - curls, hammer curls
Forearms - wrist curls, static holds, look into thick bar training(Fatgripz)
Back - Pullovers, overhand one arm rows for upper back, underhand one arm rows for lats, shrugs, deadlifts, reverse flyes, incline shrugs
Shoulders - Military/Arnold press, front raises, side raises, upright rows
Legs - DB squats, split squats, lunges, calf raises
Abs - weighted sit ups, weighted leg lifts, sandbags
All of these in addition to bodyweight exercises and you're set. All I have is Ironmaster dumbbells and a Hoist 4145 incline bench and I get by alright (See AVI).
Edit: I've been thinking of Tibia/dorsai exercises lately. Might build something out of wood and hinges that will take my IM plates. I believe this is the only muscle I'm neglecting currently. Also, my hamstrings give me fits, so I probably don't train them as effectively as I can. But at least I can still walk.
*I do have an IM kettlebell but utilize it as a differently weighted handle for one arm exercises (no typical Kettlebell movements)
**I did go to a gym for 2 months when I moved across the country again and didn't have my weights shipped out for a bit.
***When I settle down and purchase a house I will purchase an EliteFTS Collegiate rack, or the Rae Crowthers pro rack and start a real home gym. Fact.▪█─────█▪ Equipment Crew #54 ▪█─────█▪
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02-25-2013, 07:32 AM #8
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