Home Training Ideas ?

[SF1900]

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.

Agreed. I prefer the gym to a home gym any day.

A global pandemic is extremely rare. I’ll hold off on buying my own equipment for now.

[JuicedKangaroo]

Personally, I am doing a Levrone!

No training, proper eating or pinning for however many months this craziness continues. Then when gyms are open, I will blast my balls off and have a rapid transformation! 

[oldtimer1]

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.

I use bands for corrective work like rotator cuffs and crossing mid line with the pec muscle. My biggest gripe about rubber bands is the strength curve. Nothing in the beginning and to much at the end. Another problem is bands get weaker quick. They don't retain their resistance. Keep pulling a rubber band and it gets weaker.

[deadz]

LMFAO.

Your opinion means shit, pedo!

[Soul Crusher]

TRX is a good device

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.  

[deadz]

Why no place to live? In Oregon we have a temporary no eviction ordinance for the duration of this pandemic. Other states, like Florida, should have something similar. Anyway, if nobody has a job, it make no sense to evict tenants because the place would stay vacant....and home to squatters.

And you believe that! Homelessness will soon soar.

[visualizeperfection]

TRX is a good device

Give me a good old fashioned aquafina bottle, I can do wonders.

[Soul Crusher]

Give me a good old fashioned aquafina bottle, I can do wonders.

[njflex]

Give me a good old fashioned aquafina bottle, I can do wonders.

lol

[Notomorrow]

I filled a suitcase with enough clothes and things to make it the weight of a dumbbell in the gym and did supersets of one armed bicep curls and behind the neck one armed tricep extensions. The balancing of the suitcase works the stabilizer muscles and forces slow, deliberate reps. Best arm soreness I've had in years.  Great workout although probably a bit risky for anyone with shoulder issues. Push-ups of course, and really trying to find an angle that isolates upper chest, a weak point for nearly everybody.

[Primemuscle]

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.

For me this would depend on a number of factors. Like you, I prefer to park my car in the garage. If I had a basement, as I once did, I'd set up a small gym there to use when I didn't feel like going out, when there was a snow storm or during a once every 100 year pandemic that shuts us in. There is nothing like the variety of equipment and cardio opportunities in a large commercial gym. Every gym I go to has an Olympic sized pool, a great sauna and steam room. These are expensive things to recreate at home.

I've been considering buying some bands. The X3 Bar Elite from Dr. John Janquish are interesting to me. They aren't cheap though at $550. Does anyone have any experience with these bands and the included accessories? [https://www.jaquishbiomedical.com/products/x3-bar/?utm_campaign=Low%20Stock%20Warning%20%28NXmfff%29&utm_medium=email&utm_source=Never%20bought%20X3%20%28Shopify%20filter%29&_ke=eyJrbF9lbWFpbCI6ICJqb3Nib3JuZTNAY29tY2FzdC5uZXQiLCAia2xfY29tcGFueV9pZCI6ICJMREVzQkEifQ%3D%3D] In addition to bands, a few light dumbbells might be a good idea too. I currently use these mainly to work delts and arms.

[Dokey111]

you can actually hire homeless people to be your resistance for your home workouts.  win-win

[Soul Crusher]

lol

Hey you - I thought we were cool.    Ha ha ha ha !

[AbrahamG]

Your opinion means shit, pedo!

^retard genius^

[pellius]

I use bands for corrective work like rotator cuffs and crossing mid line with the pec muscle. My biggest gripe about rubber bands is the strength curve. Nothing in the beginning and to much at the end. Another problem is bands get weaker quick. They don't retain their resistance. Keep pulling a rubber band and it gets weaker.

Nah, I've used bands for years for home rehab and the newer ones are way better. Of course, like all things they do start to stretch out but I have bands that I've used for over a decade and they are still good, and you can always adjust the resistance by how far out you stretch them or add more bands. And I've never had one break on me. Also, with the bands that I got last summer to prepare for my knee replacement rehab, I can get them up to 200 lbs of resistance for stiff leg deads. I could go more if I was able as they are hooked up to pullup bars that can handle up to 250 lbs. And the way I have them attached I'm sure it could handle a lot more because the bands are pulling at an angle where it's secure my the notches in the door jam and not straight down like if you were doing a pull up.

Sure beats filling up a suitcase with close or filling up a bucket with junk. I would get those PowerBlock dumbells where they adjust anywhere from 5 to 60 lbs but you can't get them anywhere these days.

Again, this is just temporary makeshift stuff to get me through this horrible situation the Chinese have put us in so I know there will be compromises. But it's still better than nothing.

I hope the rest of you are like me and will never ever forget what the Chinese did and continues to do to this world. Do everything you can to starve that horrible Communist state. Don't be a cheapskate and pay those extra dollars. Don't be a punk and let them do that to us and treat like their little bitches. They want to take over the world and they are getting stronger and stronger. We have to put a stop to this. I know in some cases you have little choice but we have to make a concerted effort not to support this disgusting, thieving, cruel country.

[SF1900]

Nah, I've used bands for years for home rehab and the newer ones are way better. Of course, like all things they do start to stretch out but I have bands that I've used for over a decade and they are still good, and you can always adjust the resistance by how far out you stretch them or add more bands. And I've never had one break on me. Also, with the bands that I got last summer to prepare for my knee replacement rehab, I can get them up to 200 lbs of resistance for stiff leg deads. I could go more if I was able as they are hooked up to pullup bars that can handle up to 250 lbs. And the way I have them attached I'm sure it could handle a lot more because the bands are pulling at an angle where it's secure my the notches in the door jam and not straight down like if you were doing a pull up.

Sure beats filling up a suitcase with close or filling up a bucket with junk. I would get those PowerBlock dumbells where they adjust anywhere from 5 to 60 lbs but you can't get them anywhere these days.

Again, this is just temporary makeshift stuff to get me through this horrible situation the Chinese have put us in so I know there will be compromises. But it's still better than nothing.

I hope the rest of you are like me and will never ever forget what the Chinese did and continues to do to this world. Do everything you can to starve that horrible Communist state. Don't be a cheapskate and pay those extra dollars. Don't be a punk and let them do that to us and treat like their little bitches. They want to take over the world and they are getting stronger and stronger. We have to put a stop to this. I know in some cases you have little choice but we have to make a concerted effort not to support this disgusting, thieving, cruel country.

I’ve become a huge proponent of resistant bands. They have worked great, have not lost any size, and are extremely sore afterward. Actually, with resistant bands, I feel the muscle working better than I do when using free weights. Case in point, stiff arm lat pulldowns. Never really felt them  using cables but get a huge pump when using resistant bands.

[pellius]

I’ve become a huge proponent of resistant bands. They have worked great, have not lost any size, and are extremely sore afterward. Actually, with resistant bands, I feel the muscle working better than I do when using free weights. Case in point, stiff arm lat pulldowns. Never really felt them  using cables but get a huge pump when using resistant bands.

It's the continuous tension and not being able to use momentum that you can with free weights. Also, the strength curve match most muscles like presses, pulls, curls, and tri extensions where the resistance increases as you complete the movement. You are stronger at the end of the rep so increasing the resistance as you press or pull makes for a more complete rep. The most obvious is with squats and leg presses. You are very weak at the bottom and relatively so much stronger at the end. That's why people can load tons of weight on the leg press and do partials but if they ever break at 45-degree angle it would come crashing down on them. That's the whole point of using chains. As you life the weight you pick up more links causing more resistance.

But in the case of, say, lateral raises, it's the reverse. You are very strong in the beginning of the movement and very weak at the very top. That's what makes lateral machines and cables so much more superior to dumbbell laterals. At the beginning of the dumbbell laterals there is really no resistance at the beginning of movement on your lateral delts as your arms just hang down to the side. So, with the bands, you have to pick a resistance that is really heavy at the bottom of the movement and then help yourself to the top as your leverage starts to diminish (forced reps). Also, after you've done your set of complete reps do some partials at the bottom Jason Huh style to really get that burn.   

[Griffith]

Lots of bodyweight squats (WWF and Japanese wrestlers did these everyday).

Push-ups, regular, incline, fingertip and diamond. And dips. Another pushup I do is I put my palms far back and close together and try to lift myself up and keep my body straight.

Neck bridges. Back, front, and side to side. The back bridge I do mostly for my back muscles, glutes and hamstrings and hold in position for as long as possible instead of moving back and forth.

Body bridge where your feet are flat on the ground and your palms on the ground facing towards you. Works shoulders great and stretches the muscles.

Also high rep calf raises on a step.

[JDG]

I'm getting a decent workout with some KBs and some parallel bars.

Not the same as the gym but it should keep me ticking over for the next 4-6 weeks.

I am missing being able to do chins though.

[Griffith]

I'm getting a decent workout with some KBs and some parallel bars.

Not the same as the gym but it should keep me ticking over for the next 4-6 weeks.

I am missing being able to do chins though.

That's one exercise I'm really missing, with that I would feel my training is quite complete.

[Grape Ape]

I'm getting a decent workout with some KBs and some parallel bars.

Not the same as the gym but it should keep me ticking over for the next 4-6 weeks.

I am missing being able to do chins though.

Can do underhanded rows on the parallel bar, no?

[Soul Crusher]

I swear by the Bas Rutten workout CD's - especially the All Around Workout and All Around Fighting.   I do at least few times a week. 

[JDG]

Can do underhanded rows on the parallel bar, no?

Yes, I've been doing that and it feels decent, however I really like chins and feel I benefit quite a bit from them.

The parallel bars could be fixed together with a crossbar but I opted against that so I could adjust the angle of the rows and dips. More versatile this way.

[JDG]

That's one exercise I'm really missing, with that I would feel my training is quite complete.

I know exactly what you mean. I'm only doing:

KB Press;
KB Hammer Curl;
KB Overhead One Arm Extension;
KB Squats;
KB RDLs;
Frog Pumps;
KB Rows;
Inverted Rows;
Weighted Dips; and
Pushups.

Not ideal but it's getting me a reasonable workout.

[LurkerNoMore]

Just to give you a story about pull up bars....  a couple years ago a sleep  nurse in my department had a son that wanted to join the Marines.  He could do the pushups, the situps, the running, etc..   but could not do a single pullup to save his life.  Some may say it was due to his bodyweight (170lbs at 17 yo), or because he had not master the "technique" of doing a pull up and was trying to use his biceps too much and not activating the back muscles...  whatever.

What this kid did was buy a pull up bar and attach it to his bedroom/bathroom door.  Every time he crossed that doorway, he did pullups.  Go to the bathroom, do a pull up, leave the bathroom, do a pull up.  It took a couple of weeks before he could do a single one that was complete.  Months went by and he got better to where he would do 5 or so at time.  It  doesn't sound like 5 pullups are much... but he was doing 5 reps every single time he went in or out of that door.  Had to be about 20 times a day.  He made sure he did strict, perfect reps.  When it came time for the Marine physical, he was able to bang out what they wanted by loosening is form up too.  

I saw this kid before he went away and doing those pull ups each day had a direct affect on his back muscles.  They were more developed than anything else.

Just sharing this because some of you may want to try it.  Or if you are spending time playing games online, in between matches, do pushups or crunches.  There is always something you can do to stay active.