Working Out At Home

[SoFreshSoClean]

Hey guys,

I used to have a gym membership, but I always found it too much effort to actually 'go' to the gym, so my money was getting wasted.

For about the past 6 months I've been working out at home, for me it works much better, the only problem is its difficult to exercise some muscles properly

We have here:

-Dumbells

-A barbell

-Bench press (also does incline etc)

I'm also hopefully buying some sort of setup that will allow me to do lat pulldowns soon

Anyways, these days my workout consists of:

-5km run

-3 sets of 10 diamond pushups

-3 sets of 10 incline bench press

-3 sets of 10 bicep curls

-3 sets of 10, erm, dunno what you call them but you hold your arms bent in front of you and raise them at a 45 degree angle upwards and outwards, works your shoulders + delts

-3 sets of 10 dumbell bent-over row

I do that 3x a week, plus I do an abdominal workout 2-3 times a week on my rest days.

I am a skinny bastard (63kg hah), but after about 4 months of hitting it hard its fiiinally starting to show some results

Anyone else got some good excercises for around the house?

[Gus-]

deadlifts + squats

your welcome.

[Majestic]

pushup burpees.. try and do 100 in under 10 mins (daily).

[Dani Boi]

These are exercises that I like to do with dumbbells (I workout at home as well)

DB Flyes

DB Press

DB Bicep Curl

DB Zottman Curl

DB Shoulder Press

DB Arnold Press

DB Squat

DB Upright Rows

DB Rear Lunge

DB Shrug

Goto bodybuilding.com if you want to know what that are etc.

[PM-R33]

My mate has one of those Tower 200 door gyms and i've given it a go. Pretty good for what it is and it doesn't cost much at all.

[Dani Boi]

If you got a door, you got a gym!

[JKR-32]

For lats just buy a power tower i think they are called. Can do chin ups and dips on them. Best investment ever, do eet

edit: something along these lines here

Edited July 12, 2011 by JKR-32

[GTR-N1]

At home to keep up interest, try to always run two things simultaneously.

1) Physical routine &

2) Mental stimulus, fun & preoccupation

Without the latter, it's hard slog.

[NickR33]

Anyways, these days my workout consists of:

-5km run

-3 sets of 10 diamond pushups

-3 sets of 10 incline bench press

-3 sets of 10 bicep curls

-3 sets of 10, erm, dunno what you call them but you hold your arms bent in front of you and raise them at a 45 degree angle upwards and outwards, works your shoulders + delts

-3 sets of 10 dumbell bent-over row

someone already suggested it but just get one of those towers so you can do pull ups and dips

you don't have any exercises for your side delts so throw some laterals in there... standing

throw some overhead presses in there (dumbells or barbell) and some upright rows (for your traps)... maybe work up to some power-cleans, but be careful with form

but most importantly you need to strengthen the posterior chain (your back/spine)... so deadlifts and good mornings... this will help all your other lifts

no leg work?

I can't wait til I get my home gym up and running... I find I get a better workout at home but I'm not setup properly yet so its off to the gym for me:(

[dan_the_man]

At home to keep up interest, try to always run two things simultaneously.

1) Physical routine &

2) Mental stimulus, fun & preoccupation

Without the latter, it's hard slog.

Motivation is a killer.

comes to 7:30pm at night and you can train or watch tv. damn that tv

[SoFreshSoClean]

For lats just buy a power tower i think they are called. Can do chin ups and dips on them. Best investment ever, do eet

edit: something along these lines here

Jebus, $400?? Anyone know of any cheaper ones? Heh.

someone already suggested it but just get one of those towers so you can do pull ups and dips

you don't have any exercises for your side delts so throw some laterals in there... standing

throw some overhead presses in there (dumbells or barbell) and some upright rows (for your traps)... maybe work up to some power-cleans, but be careful with form

but most importantly you need to strengthen the posterior chain (your back/spine)... so deadlifts and good mornings... this will help all your other lifts

no leg work?

I can't wait til I get my home gym up and running... I find I get a better workout at home but I'm not setup properly yet so its off to the gym for me:(

Cheers man, some good advice in there. Yeah no leg work yet because after running 5km they are shattered. I might try some squats now though. As it is after this workout I end up shaking, can barely lift my arms to raise a glass haha.

[JKR-32]

Jebus, $400?? Anyone know of any cheaper ones? Heh.

Cheers man, some good advice in there. Yeah no leg work yet because after running 5km they are shattered. I might try some squats now though. As it is after this workout I end up shaking, can barely lift my arms to raise a glass haha.

Yea, sorry mate, that was just an example. I used to train at home and the one I have here cost me like $250 IIRC. I wouldn't recommend getting to cheap a tower because the really cheap ones usually flex around a little when you're doing dips on them. Not very inspiring...

[Nee-san]

I never made such huge gains as when I stopped training at home and bought a gym membership, no distractions I roll up at 3:00am have the place to myself train, eat, sleep

????

Profit ?

[Global_Warmer]

Those tower 200 door gyms look like a good thing. Does anyone on here use one?

I'd love a gym at home again. Had to sell my setup when I moved house. Really can't be f**ked going to a gym to work out. I did for a while, nut found better gains and more motivation when working out at home.

I think I may buy me a tower 200!

[dan_the_man]

get a powertec lb-ms

I use one and it does the job.

you'll need some dumbbells too and an ez curl bar.

[SoFreshSoClean]

So here's a question.. How the hell do you guys do squats at home? I managed to lift a 30kg barbell over my head, but I found actually doing the squats fairly easy. Upping the weight just made it impossible to lift over my head. Any ideas?

[Nee-san]

Just have to make sure you use both hands guys, nothing worse then asymmetrical muscle definition.

[Birds]

So here's a question.. How the hell do you guys do squats at home? I managed to lift a 30kg barbell over my head, but I found actually doing the squats fairly easy. Upping the weight just made it impossible to lift over my head. Any ideas?

Clean and jerk the bar for front squats? I used to do dumbell squats...they were good for the traps too

[vspecIInur]

You can basically target all muscles with a set of dumbells/barbell providing you have decent weight.

Sooo can't wait to have my own gym setup.

[NickR33]

So here's a question.. How the hell do you guys do squats at home? I managed to lift a 30kg barbell over my head, but I found actually doing the squats fairly easy. Upping the weight just made it impossible to lift over my head. Any ideas?

yeah you really need some sort of rack... you can do the front squats or dumbell squats as has been suggested but if you want to go heavy you might have to go to the gym

there is a trick to using lighter weights at home but making the exercises harder... try to be really strict with your form and take 1-2 seconds in the positive movement and 4-6 seconds in the negative part... so for squats, squat down really slowly (it will feel strange going so slowly at first) and as deep as you can without losing your balance or lifting your heels or toes off the floor, then explode up... you can even turn it into a jumping squat when your comfortable with the weight

also try split squats with dumbells and even one legged squats... do a search on youtube for squat variations and take your pick

we did these last night and they suck... but you won't need a lot of weight at first so could be good for you... ignore the rack in the vid you could do these with your 30kg barbell and really feel it! I'm in pain today