Can you build muscle at home as well as in the gym?

[ChrisJ1986]

So I'm thinking of lifting at home instead of the gym. However I only want to start doing it if the results I get from lifting at home are as good as the results I get from lifting in the gym. I have pairs of dumbbells 6kg, 8kg, 10kg, 12kg, 14kg, 16kg, 18kg, 20kg and I have a workout bench. I also have 1.25kg, 2.5kg, 5kg, 10 kg, 20kg plates and a squat bar and an EZ bar. Is it enough? Or do i need more equipment to get the same results lifting at home as I do in the gym? Would really appreciate your feedback.

[mark031111]

You can get great results with the equipment you mentioned. Think about getting a power rack and barbell.

[Michiganian]

The short answer is "yes."

By "squat bar" I assume you mean barbell bar. Perhaps an Olympic bar?

You're going to want to add, at a minimum, IMO, either a squat rack with safety spotter arms or power rack with safety spotter pins for bench presses and squats. If you have the ceiling height a power rack will probably include a chin-/pull-up bar. If you go with a squat rack you'll either want to figure out another way to do chin-/pull-ups or add something with which you can do lat pull-downs. (I've a short squat rack with safety spotter arms and a functional trainer.)

You're going to want more plates. 41 kg of plates, for a total of 61 kg assuming an Olympic bar, isn't much. Heck, I'm seventy-two years old, a slow gainer, am just getting re-started, and I'm already squatting 45 kg, benching 50, and DL'ing 81 in 5x3 sets, and curling 32 kg in 10x2 sets. I have 131 kg. in plates.

You'll probably eventually outrun 20 kg DBs, too. Plate-loadable DB handles can allow you to leverage your investment in plates. My adjustable DBs go up to 20 kg. I'm already up to 26x10x3 tripod rows with my plate-loadable DB bar.

[paulinkansas]

I lift at home with just a flat bench and adjustable dumbbells. That's me in my avatar, so draw your own conclusion. Exercise is just one of three variables. You need nutrition and rest.

[radrd]

I lift at home with just a flat bench and adjustable dumbbells. That's me in my avatar, so draw your own conclusion. Exercise is just one of three variables. You need nutrition and rest.

And motivation. Some folks find it hard to train at home and stick with it. I find the opposite but everyone is different.

[paulinkansas]

And motivation.

If you wake up, get off work, have 2 hours between classes or whatever and look forward to working out, that is all the motivation you need. Music, coffee and nicotine also help.

[Michiganian]

paulinkansas and radrd speak the truth. (Though I've never had the need for music, caffeine, or nicotine for motivation .)

[ChrisJ1986]

Do I even need a squat/power rack though? What if I replace bench press with dumbbell press and replace squats with other exercises like lunges, split squats and stiff leg deadlifts? is that still going to give me the same results?

[radrd]

Do I even need a squat/power rack though? What if I replace bench press with dumbbell press and replace squats with other exercises like lunges, split squats and stiff leg deadlifts? is that still going to give me the same results?

Check out the dumbbell version of Fierce 5. You can start with that to get a feel for what you are capable of with the equipment you have and then upgrade when needed/desired.

https://forum.bodybuilding.com/showt...hp?t=162916931

[MajorTendonitis]

You need something for back ,such as a lat machine . Do you have a squat rack ? You’ll need that too , and can be used to mount the bar for bench pressing or doing squats .
I sure wouldn’t leave legs out of the equation .
I found I did much better in the public gym because I pushed myself much harder . Not a big deal at my age now though as I’m not trying to be Arnold here ,just trying to keep muscle mass and bone density up so I don’t grow prematurely old like so many I see in their 60’s and 70’s .
It sounds like you have a good start

Just an idea I thought I’d mention. I built homemade bumper plate racks so I could have my plates exactly where I wanted them height wise . First attempt I had the 45 lb at the bottom and went up numerically, then found it was a pita to put back on so changed it to the middle


I used black floor flanges , 1” I believe and that gas pipe you use in your home for your furnace etc . They come in various lengths . The floor flanges are attached with 1/4” bolts to a wood 2/6 . Cheap to do


Because I have 7’ ceiling , no lat machine would fit . Because I am not confident with my welding skills (just learning ) I opted to buy a machine on sale that already had the weight stack in a rack . I have pulleys on steel racks between the ceiling joists for the cable . It’s functional,but not finished,as I’m adding a post in the front with more pulleys .



These two bottom pics are actually a full rack that I made into two squat racks . They are secured to the ceiling joists and floor . By having two, I can put my C and J in locations where they best suit me. No need to move them ,as one set is set for flat bench ,the other for incline.
I use the other rack for squat and deadlift

[Michiganian]

"Need" is a variable concept

E.g.: Do I need the Rogue Echo Bike I'm considering? <waggles hand> Strictly speaking: No. I can do HIIT on my Concept2 rower. And have done. But, I can get a more intense HIIT session with less opportunity for injury with the bike, so...

Conversely: If you're trying to do a home gym as economically as possible and/or have limited space, "need" takes on a different dimension.

[pondman]

Do I even need a squat/power rack though? What if I replace bench press with dumbbell press and replace squats with other exercises like lunges, split squats and stiff leg deadlifts? is that still going to give me the same results?

You can develop an impressive physique with what you have. Find a physique program and stick with it for 1 year. And then assess your level and where you want to go with it.

[ChrisJ1986]

So I dont need to change exercises every 2-3 months? 1 year is enough with the same exercises?

[paulinkansas]

Because I am not confident with my welding skills (just learning ) ]

Welding is easy. It's all the prep work that is difficult.

[radrd]

So I dont need to change exercises every 2-3 months? 1 year is enough with the same exercises?

Correct, you should follow a linear progression full body novice program like Fierce 5 until you legitimately stall on two compound lifts like squat and bench press. It will likely take six months to a year if you are getting enough rest and eating in a calorie surplus. Then switch to a intermediate program like Fierce 5 Upper/Lower and continue your training. You can stay on upper/lower indefinitely or try some other programs that you feel will work. Once you complete a novice program, you'll have a better understanding of how progression works and what approach is best for you. Equipment may become the limiting factor at some point, but the best advice is to use what you have and get training. You can always buy more equipment, upgrade, or join a gym later as long as you have means.

[Greybird2]

You need something for back ,such as a lat machine . Do you have a squat rack ? You’ll need that too , and can be used to mount the bar for bench pressing or doing squats .
I sure wouldn’t leave legs out of the equation .
I found I did much better in the public gym because I pushed myself much harder . Not a big deal at my age now though as I’m not trying to be Arnold here ,just trying to keep muscle mass and bone density up so I don’t grow prematurely old like so many I see in their 60’s and 70’s .
It sounds like you have a good start

Just an idea I thought I’d mention. I built homemade bumper plate racks so I could have my plates exactly where I wanted them height wise . First attempt I had the 45 lb at the bottom and went up numerically, then found it was a pita to put back on so changed it to the middle


I used black floor flanges , 1” I believe and that gas pipe you use in your home for your furnace etc . They come in various lengths . The floor flanges are attached with 1/4” bolts to a wood 2/6 . Cheap to do


Because I have 7’ ceiling , no lat machine would fit . Because I am not confident with my welding skills (just learning ) I opted to buy a machine on sale that already had the weight stack in a rack . I have pulleys on steel racks between the ceiling joists for the cable . It’s functional,but not finished,as I’m adding a post in the front with more pulleys .



These two bottom pics are actually a full rack that I made into two squat racks . They are secured to the ceiling joists and floor . By having two, I can put my C and J in locations where they best suit me. No need to move them ,as one set is set for flat bench ,the other for incline.
I use the other rack for squat and deadlift

Hey. Are you done being broken and back to working out?

[latverian41]

Hmmm...yeah!

[Greybird2]

"Need" is a variable concept

E.g.: Do I need the Rogue Echo Bike I'm considering? <waggles hand> Strictly speaking: No. I can do HIIT on my Concept2 rower. And have done. But, I can get a more intense HIIT session with less opportunity for injury with the bike, so...

Conversely: If you're trying to do a home gym as economically as possible and/or have limited space, "need" takes on a different dimension.

Have you been on one of those?

[Michiganian]

Equipment may become the limiting factor at some point, but the best advice is to use what you have and get training. You can always buy more equipment, upgrade, or join a gym later as long as you have means.

This is entirely true and probably the wisest, most responsible course of action.

I tend not to mess about. I set a goal, determine what I feel I'll need to get to that goal, and acquire

Re: Rogue Echo Bike:

Have you been on one of those?

No, I have not. I understand they can be pretty brutal. That's why I think I want one However: I will try before I buy. (And I haven't even made up my mind to acquire one, yet, though I'm leaning that way more than not.)

[urbanlifter]

HIIT is for the birds, haha. I'll stick to rotating between strength (powerlifting) and hypertrophy (bodybuilding) blocks of training. This winter I'm running 5/3/1 for a few months, planning on getting fat and strong in the process. Sometime around January I'll switch back to my regular program where the focus is more on chasing the pump w/normal calorie intake. Then right around March I'll go into calorie deficit and start hitting some two-a-days for a few months to be ready for "Hot Dad Summer 2024". LOL

[MajorTendonitis]

Hey. Are you done being broken and back to working out?

Unfortunately not . I feel like absolute crap not working out , and certainly miss it. It’s been just over 2 years since I had that neck injury thats damaged the nerves right from my neck down my arm to my right hand .The good news is I’m actually starting to feel some improvements , but I’m too scared to take a chance working out ,only to find I aggravate the area and go back to square one .
I think I’ll give it a few more months and then try to workout . That’s if I’m still alive the way I’m feeling,as I’ve really gone down hill

[Michiganian]

HIIT is for the birds, haha.

To each, their own

I enjoy doing HIIT (MICT less so, LISS not at all), it lowers my HR and BP, and recent studies suggest it may reduce belly and visceral fat more efficiently than any other exercise. Yeah, yeah: I know: There's no such thing as targeted fat loss. Nonetheless: That's what some recent studies and meta analyses seem to suggest ¯\_(ツ)_/¯

[radrd]

To each, their own

I enjoy doing HIIT (MICT less so, LISS not at all), it lowers my HR and BP, and recent studies suggest it may reduce belly and visceral fat more efficiently than any other exercise. Yeah, yeah: I know: There's no such thing as targeted fat loss. Nonetheless: That's what some recent studies and meta analyses seem to suggest ¯\_(ツ)_/¯

I'm with you brah. I have been doing HIIT and other intense training protocols for a long time. I like the overall benefits to my health and athleticism. I don't mind that it's contributed to my perpetual DYEL appearance.

[Michiganian]

I'm with you brah. I have been doing HIIT and other intense training protocols for a long time. I like the overall benefits to my health and athleticism.

I don't mind that it's contributed to my perpetual DYEL appearance.

Ha! Had never heard of "DYEL" before

It's all a matter of degree, perspective, and goals, I guess. After being back on my training regimen since the beginning of August I have clear muscle definition pretty much everywhere other than my abs. I'm looking more to get ripped or shredded than jacked or swole. Low-ish body fat (under 15%), the belly fat gone (maybe even some abs definition?), decent muscle definition, strong enough to be able to get 'er done when I need to lift of move something as part of my daily life.

"Functionally fit," I guess one could say.

[urbanlifter]

To each, their own

I enjoy doing HIIT (MICT less so, LISS not at all), it lowers my HR and BP, and recent studies suggest it may reduce belly and visceral fat more efficiently than any other exercise. Yeah, yeah: I know: There's no such thing as targeted fat loss. Nonetheless: That's what some recent studies and meta analyses seem to suggest ¯\_(ツ)_/¯

My resting heart rate seems to stay low, usually somewhere in the 45-60's range on average. Only cardiovascular type training I'll do is sprints with the Rogue Dog sled, but I haven't done any of those since this past spring. Best way to target stomach fat is to cut out alcohol for six months. Do that in December and by pool time you'll have an ironing board for a stomach. No Cardio, HIIT, or even heavy sled pushing required

[Greybird2]

HIIT is for the birds, haha. I'll stick to rotating between strength (powerlifting) and hypertrophy (bodybuilding) blocks of training. This winter I'm running 5/3/1 for a few months, planning on getting fat and strong in the process. Sometime around January I'll switch back to my regular program where the focus is more on chasing the pump w/normal calorie intake. Then right around March I'll go into calorie deficit and start hitting some two-a-days for a few months to be ready for "Hot Dad Summer 2024". LOL

5/3/1.. Hmm. Can you post a couple examples of workouts? And how you pick weights. I have been doing 10-8-6--4-2. Having good results. 5-3-1 sounds interesting. No deadlifts. I gave those up..

[Greybird2]

Unfortunately not . I feel like absolute crap not working out , and certainly miss it. It’s been just over 2 years since I had that neck injury thats damaged the nerves right from my neck down my arm to my right hand .The good news is I’m actually starting to feel some improvements , but I’m too scared to take a chance working out ,only to find I aggravate the area and go back to square one .
I think I’ll give it a few more months and then try to workout . That’s if I’m still alive the way I’m feeling,as I’ve really gone down hill

That sucks. Sorry to hear that. Yes, take your time.. Have you considered a commercial gym to use machines? Might make you feel more human..

Best of luck..

[radrd]

5/3/1.. Hmm. Can you post a couple examples of workouts? And how you pick weights. I have been doing 10-8-6--4-2. Having good results. 5-3-1 sounds interesting. No deadlifts. I gave those up..

Here you go:
https://forums.t-nation.com/t/5-3-1-...trength/281694

[MajorTendonitis]

That sucks. Sorry to hear that. Yes, take your time.. Have you considered a commercial gym to use machines? Might make you feel more human..

Best of luck..

Well after my buddy injured me ,( he suckered me in the back of the head at Staples ) I decided to take my gym wall apart and redesign it , bigger fridge , better shelving and a kick @ss stereo system.
So it’s still apart , as I’m taking forever to heal . Im just starting to make progress pain wise after 25 months . In not sure but I’m hoping my brain has quit bleeding , as with my Afib it’s dangerous to not be taking your blood thinners,but as soon as I take a months without them the concussion going away , but unfortunately has come back every time I try to retake my plavex .
I have just gotten back on taking my blood thinner every third day to see if I get lucky this time and the brain bleed has finally healed . If not I may be in world of hurt .

Getting back to the gym question, I was debating to go to our local gym and do a few drop in’s , to see if the nerve damage going down my arm from my neck has healed enough to where it’s not throbbing in pain .
I’m concerned that if I aggravate it too soon that I may be back to square one , so it’s been a tough call whether to work out or let it heal another 6 months or so.
But I’m getting antsy AF right now and really feel the need to work out and get me out for this mental rut I’m in .

[Greybird2]

Are you able to work?