Home Training Ideas ?

[Dave D]

rubberbands lol...

Who doesn't have a set of weights at home having weightlifting as a hobby.

People who aren’t hardcore!! Right bro!

[Board_SHERIF]

rubberbands lol...

Who doesn't have a set of weights at home having weightlifting as a hobby.

I did, but got rid of them 10 years ago

[Board_SHERIF]

I made a thread on march 8th about Coronavirus stopping you from going to the gym.

So you guys had almost a month to get a home gym set up.

How can you be serious about training when you think a set of rubberbands will do? You're embarrasing.

Get a proper home gym set up and stop living like some 80s aerobics fruitcake.

No room Im in a 800 foot condo...

[Board_SHERIF]

Buy some free weights ya git.

for 3-4 week ?? plus no room. just a temp solution I need.

[SF1900]

If it goes on for months you can tie your bands to a tree because you won’t have a place to live.

My job is secure no matter how long this goes on for.

[friedchickendinner]

I demand that the topic is changed to Homo Training Ideas ?

[che]

My job is secure no matter how long this goes on for.

Not so fast ,stud

https://www.latimes.com/archives/la-xpm-2001-jun-11-fi-9027-story.html

[SF1900]

Not so fast ,stud

https://www.latimes.com/archives/la-xpm-2001-jun-11-fi-9027-story.html

What the hell?!?!?

[joswift]

My job is secure no matter how long this goes on for.

undertaker?

[SF1900]

undertaker?

Personal trainer

[Teutonic Knight 1]

Personal trainer

If U live in Manly , you would be training for free in 1 of the outdoor gyms 

[LurkerNoMore]

Look into exercise assist bands instead of those rubber bands there.  The kind people use to assist them in pullups.  Those things go up 230lbs of resistance.  And cheap too.  

I'm lucky that one of my rentals has a fitness center in the building.  It isn't great, but better than nothing.  A few machines and cable crossovers, dumbells up to 50.

I trained legs today.  Did an hour ride on my bike along the beach, then at the fitness center I did :

4 supersets of wall squats 120 second hold followed by a 25 reps on the leg extension machine.
4 sets goblin squats 25 reps, holding two 50lb dumbbells.
4 sets of laying leg curls 15 reps
4 sets of cable deadlifts


Yesterday I worked out at home as my gf wanted to go run (and I don't like running), so I did chest and tris
Chest :
4 sets wide grip push ups 30 reps but only  30 seconds rest in between
4 sets medium grip push ups feet elevated on stool same rep/rest as above
4 sets cross body flyes with bands
6 sets of the "serratus punches" exercises (core work)

Tris
the "duck under" bench move that Jeff C on Athlean X promotes all the time.  4 sets 15 reps
4 sets band kick backs 15 reps.

Let's be honest, no one is going to get jacked off routines like this, but it is better than nothing.  Also, you can excuse to play around with different rep and exercise schemes you wouldn't do otherwise.  Who knows, you may find out that works better for your body type.

[SF1900]

Look into exercise assist bands instead of those rubber bands there.  The kind people use to assist them in pullups.  Those things go up 230lbs of resistance.  And cheap too.  

I'm lucky that one of my rentals has a fitness center in the building.  It isn't great, but better than nothing.  A few machines and cable crossovers, dumbells up to 50.

I trained legs today.  Did an hour ride on my bike along the beach, then at the fitness center I did :

4 supersets of wall squats 120 second hold followed by a 25 reps on the leg extension machine.
4 sets goblin squats 25 reps, holding two 50lb dumbbells.
4 sets of laying leg curls 15 reps
4 sets of cable deadlifts


Yesterday I worked out at home as my gf wanted to go run (and I don't like running), so I did chest and tris
Chest :
4 sets wide grip push ups 30 reps but only  30 seconds rest in between
4 sets medium grip push ups feet elevated on stool same rep/rest as above
4 sets cross body flyes with bands
6 sets of the "serratus punches" exercises (core work)

Tris
the "duck under" bench move that Jeff C on Athlean X promotes all the time.  4 sets 15 reps
4 sets band kick backs 15 reps.

Let's be honest, no one is going to get jacked off routines like this, but it is better than nothing.  Also, you can excuse to play around with different rep and exercise schemes you wouldn't do otherwise.  Who knows, you may find out that works better for your body type.

Whats the difference? I googled "exercise assist bands" and resistant bands came up.

[Board_SHERIF]

Look into exercise assist bands instead of those rubber bands there.  The kind people use to assist them in pullups.  Those things go up 230lbs of resistance.  And cheap too.  

cant tell of they have a loop ?? do I need a handle to attach ??

[LurkerNoMore]

Whats the difference? I googled "exercise assist bands" and resistant bands came up.

They are more durable and heavy duty.  So you can get a greater amount of resistance from them.

Something like this
https://www.amazon.com/Drapers-Strength-Powerlifting-Stretch-41-inch/dp/B00C35A9DS/ref=sr_1_2?dchild=1&keywords=exercise+pull+up+bands+230lb&qid=1586212714&sr=8-2

I have seen bands that go up to 90-230lbs resistant.

[Board_SHERIF]

They are more durable and heavy duty.  So you can get a greater amount of resistance from them.

Something like this
https://www.amazon.com/Drapers-Strength-Powerlifting-Stretch-41-inch/dp/B00C35A9DS/ref=sr_1_2?dchild=1&keywords=exercise+pull+up+bands+230lb&qid=1586212714&sr=8-2

I have seen bands that go up to 90-230lbs resistant.

can you do curls ? what is to grip ??

[BB]

For the heavier resistance bands, many guys just MacGuyver up their own handles using exercise D handles and carabiners -

.

The guys from Elite Fitness / Westside guys usually just loop or step on one end, and grab the raw band -

.

[BB]

I haven't thought of them in years, but Ironmind, who makes the Captains of Crush grippers, sold a few resistance band sets under the brand name Fabled Cables. Here is a a pic of the last model they sold before they discontinued them  -

.

While they sort of have a cobbled together look, it might give you an idea on making your own handles. I actually think this design is kind of smart. The soft nylon loop will cause less wear and tear on the bands.

[SF1900]

They are more durable and heavy duty.  So you can get a greater amount of resistance from them.

Something like this
https://www.amazon.com/Drapers-Strength-Powerlifting-Stretch-41-inch/dp/B00C35A9DS/ref=sr_1_2?dchild=1&keywords=exercise+pull+up+bands+230lb&qid=1586212714&sr=8-2

I have seen bands that go up to 90-230lbs resistant.

Those are the types I have from Elite Fitness:

[LurkerNoMore]

can you do curls ? what is to grip ??

Wrap the band around your fist.  There are tons of videos on youtube with full workout programs.   Go there and watch a few, then determine if it is what you need to get through the next 5-6 weeks.

[LurkerNoMore]

[oldtimer1]

Here's a couple of ideas. You can build a great body with body weight exercises. Rangers, Seals, Force Recon, and Special Forces Green Berets earn that title through body weight exercises.

A decent source of information is the book, "Never Gymless" by Ross Enamait.  He was a boxer who is big into conditioning with a minimalist approach.  


Here's a workout I came up with. It's just basic training.

1. body weight squats ( go deep) (legs)
2. body weight lunges (legs)
3. Stiff leg on one leg deadlift (Stand on one leg try to reach your foot) (legs)

4. pull ups (lats)
5. body weight back rows (Set the bar low and face the ceiling. Put a box under your feet so your more horizontal.) (lats)

6. Push ups (chest and triceps)

7. Push ups with feet elevated for more delt involvement. If you can do hand stand push ups with elevated bars, you're strong. (delt emphasis)

8. Curl grip pull ups (bicep emphasis)
9. diamond push ups or bar tricep bodyweight pushes (triceps emphasis)

10. ab movements like situps, leg raises and crunches

11.  Single leg calf raises with knee locked. Finish with two legs calf raises

12. Neck work like bridges front and back with isometric hand pushes to the side.

13. Burpees for conditioning.

14. Lunges jumps switching legs each rep. (Power movement)

15. Finish with a run. Alternate distance, sprints and mid range intervals. If you have  heavy bag you use that for upper body power.


Perhaps the simplest method is adjustable dumbbells with a bench with maybe a dip/chin attachment and you are completely in business till the gyms open up. Maybe a $1000 dollar investment.  The picture of the guy doing dips is a great invention. It's a dip pull up thing that ratchets to a tree. You can throw it in your trunk and head to a  park.

Another thing you can use is something a lot of military guys use. It fits in a little pouch. It's a suspension trainer called TRX. You can hang it from a tree, door or an anchor that you bolt to some solid wood in your house. Many different exercises you can do.  

[pellius]

After I get over this 4 week cold I want to start training again. I got rid of all my equipment years ago so I have none.
What are others doing ?

i am looking at these: all the bands combined take the resistance up to 90 Lbs, attaches to the door as well.

Get this version. It's 10,20,30,40,50 lbs each. You can combine them together. I got three boxes and also two pull-up bars, one on the top and one on the bottom and I tie the tube around the bar. I can do flies, rows (top and bottom), curls, pushdowns, overhead presses, a dipping type movement. I superset flies with push-ups. The lateral delt and bent over rear delt raises are better than a dumbbell because you have continuous tension and full range of movement.

[visualizeperfection]

rubberbands lol...

Who doesn't have a set of weights at home having weightlifting as a hobby.

I’m too busy parking my cars in the garage to have a home gym. A global pandemic coming around once every 100 years isn’t enough justification for a home gym.

[AbrahamG]

pushups

LMFAO.