Home Bodybuilding

[Donny]

You can get a good workout just with Dumbbells too--

[Donny]

anyone know how to get a clearer scan??

[B_B_C]

anyone know how to get a clearer scan??

take the page out of the plastic sleeve and change your scanner setting to magazine colour or very fine bw

[Donny]

take the page out of the plastic sleeve and change your scanner setting to magazine colour or very fine bw

ok thanks 

[Donny]

So what do you need for a home Gym...

The Basics are: 12´x 12´ area to workout in.
                       110- pound Barbell/Dumbbell set.
                       extra weight 4x 25s or more
                       a comfortable adjustable bench with uprights with legext/curl
                       Calf Block
                       Chinning Bar
                       lifting belt (i have one but never use it )
                       Lifting gloves ( optional)
                       Squat stands or better a power rack

List is from Ironman´s Gym Handbook from Steve Holman ISBN 0-9627834-0-4  
          

[oldtimer1]

I would say for a small area in an apartment this could be the list.

1. Power blocks/ironmaster/spin lock dumbbells
2. adjustable bench
3. chin bar
4. dip bars
5. maybe a calf block if you don't have steps.

A sample routine could be.
Day one split: legs
1. Deep dumbbell squats holding the dumbbells at your sides. Don't laugh at this exercise. Grab two 100lbs dumbbells and keep your back upright. Don't deadlift them and go so low that the bells almost kiss the floor.
2. dumbbell lunges
3. stiff leg dumbbell deads
4. one leg calf raise using a step or a calf block
5. various ab movements
6. wrestlers neck bridge holding a dumbbell by your waist. Use a folded towel pad for head. Next lie on bench on back take the folded towel and place on forehead holding a  plate for guidance for neck curls.

Day two split: upper body
1. power clean dumbbells
2. chins
3. one arm dumbbell row
4. dumbbell bench or dumbbell incline press
5. dumbbell fly
6. shoulder press
7. shoulder lateral
8. dumbbell curl.
9. dips
10. Whatever extra you want like abs or forearms.

[Donny]

would work well..Wrestlers Bridge i have always avoided.

[magikusar]

even huge guys have trouble with pushups and bodyweight squats in battalions

[magikusar]

I wish someone would take a group and for 6 months have them do

120 seconds bodyweights squats

120seconds pushups

daily.

I mean not even pro athletes can do that easily.  So training toward the impossible would make some msucles for sure and probably make the heart pump.

[Donny]

I wish someone would take a group and for 6 months have them do

120 seconds bodyweights squats

120seconds pushups

daily.

I mean not even pro athletes can do that easily.  So training toward the impossible would make some msucles for sure and probably make the heart pump.

It will make you heart pump for sure... but eventully returns (muscle gains) will cease and therefor you would need to add an exercise, time, or both...

[Donny]

A good Video and JPM has wrote about this and a great description i first read about was by steve holmann. lee Hayward shows it well in the video.

h53Eg&index=4&feature=plcp

[Donny]

a good read...

[Cold]

i've been to jail. i did 3934394391249329439 sets of bodyweight 32948392489329432 times per day.

shitty results.

u'll look like shit.

go to a real gym and go heavy.

[B_B_C]

i've been to jail. i did 3934394391249329439 sets of bodyweight 32948392489329432 times per day.

shitty results.

u'll look like shit.

go to a real gym and go heavy.

but at least you got to learned how to count big numbers and had no time or energy left for self abuse

[jpm101]

If you have a garage, basement or spare lower floor room...than by all means a Power Rack. This will insure safety if working out alone. Include a good and solid adjustable bench (commercial gym quality). Can easily setup a chinning bar on a PR. Than Olympic bar, with around 300lbs to start. Power block (if you got the bucks) or a adjustable pair of DB's. Can even throw in a extra workout bar, usually handy to have around.

Apartment or small house space:  A dip/chin station (very useful). Usually BB & DB sets. Adjustable bench, which can also give a good ab workout. Squat stand also. Could do BB Hack squats or DB step up's if not wanting  to have a squat stand (safety maybe?).

If short on money, than try looking on line (Craigs List, etc), local ad advisers, newspapers, etc. Or place a ad your self, saying something like  equipment wanted.  Most used workout equipment is hardly used at all and can get a fair price on a lot of it. Might need a truck or van to haul some of the equipment away, that you buy. Try not buying too much big & heavy stuff that has to be shipped to your home. With the money you save, can always invest in  more equipment. Good Luck

[B_B_C]

If you have a garage, basement or spare lower floor room...than by all means a Power Rack. This will insure safety if

absolutly
if you are anyway handy with wood work or metal work and strong enough to lift the weights you can build one quiet cheaply, does not have to be elegant or have lots of height settings, just strong and stable enough to stop the bar and weights falling on you.

[Donny]

I wish i had got a rack like Funky posted in the History section ... very compact and i could have done everything in it. I do like my squat stands though.. got them custom cut 10cm shorter so i could also bench with them.