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, 01:20 PM #1
02-24-2013, 02:08 PM #2
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02-24-2013, 02:10 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, 02:31 PM #4
02-24-2013, 02:34 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, 02:40 PM #6
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
"sometimes when a mans alone, thats all you got is your dog"
"he fakes to the left. no. he fakes to the right. he doesnt fake. he thinks about faking. he pretends to fake. i dont know where i am. i cant breathe"
02-24-2013, 11:04 PM #7
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, 08:32 AM #8
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