Lifting at home

Onederchic

I know there's a lot of topics on this but I am looking for something specific to the equipment I have. My goal is to lose weight/fat. I understand (or believe I do, I could be wrong) that I will be unable to do true heavy lifting at home without a rack, which currently I do not have. I am wondering what I can do with what I have available which is the following:
Dumbbells up to 50lbs
Olympic bar + plates up to 300lbs
bench
I have been doing various dumbbell workouts I have found online.

So what can I do that would be beneficial to my goals?


Thanks in advance.

DjinnMarie

I know there's a lot of topics on this but I am looking for something specific to the equipment I have. My goal is to lose weight/fat. I understand (or believe I do, I could be wrong) that I will be unable to do true heavy lifting at home without a rack, which currently I do not have. I am wondering what I can do with what I have available which is the following:
Dumbbells up to 50lbs
Olympic bar + plates up to 300lbs
bench
I have been doing various dumbbell workouts I have found online.

So what can I do that would be beneficial to my goals?


Thanks in advance.

Goblet squats, split squats, deadlifts, bent over rows, dumbell press, ohp. Pretty much everything can be modified for dumbbells.

jemhh

Heavy lifting is lifting what is heavy for you. You don't have to just use the barbell.

I use all dumbbells right now. You can find workouts online but this is what I do:

Workout A: chest supported rows or one arm bent over rows, bench press, lying tricep extensions, bicep curls, single leg rows, overhead press

Workout B: squats, Romanian deadlifts, swiss ball jack knife, swiss ball glute bridge/leg curl, plank/side plank/wall plank

I was alternating workouts (week 1 was ABA, week 2 was BAB) but now I'm doing A on Tuesday/Friday and B on Wednesday/Saturday. You should be able to find videos for all of that stuff on YouTube or other sites.

Onederchic

Thanks so much y'all

Paizzaz

I go to the gym but I also have dumbells that I use at home when I can't make it to he gym for whatever reason. No excuses. . I recommend the JEFIT app. There are lots of workouts you can download and they all have instructions. The one I use pretty often right now is called " Dumbell-Only Full Body Home Workout".

Fit2beme14

Check the bodybuilding. Com website. This website really helped me to feel more confident in with the weights.

YouHadMyCuriosity

I am slowly investing in more pieces for my at home lifting workouts, but I find that with a similar menagerie of tools as you have, also without a rack, I tend towards deadlifts, rows, curls, presses. Squats are limiting without a rack for me because I can squat a lot more than I can safely pick up and put on my back- so I end up doing more reps at a lower weight, but still see improvement. I am planning on getting a rack, though, since I recently found out that there are a ton of second hand squat racks available in Hawaii on Craigslist, due to how often people move on and off island. You could probably get a squat rack at a reasonable price second hand. If that's not an option, I have no doubt that you can still get great results. Your approach at looking up workouts is on point. Good luck!

Onederchic

Thanks to everyone for the advice and recommendations. I am also being gifted a squat rack in the next couple weeks which I am excited for But until then, I will put the advice I got here to use.

Healthy_4_Life2

Heavy lifting is lifting what is heavy for you. You don't have to just use the barbell.

I use all dumbbells right now. You can find workouts online but this is what I do:

Workout A: chest supported rows or one arm bent over rows, bench press, lying tricep extensions, bicep curls, single leg rows, overhead press

Workout B: squats, Romanian deadlifts, swiss ball jack knife, swiss ball glute bridge/leg curl, plank/side plank/wall plank

I was alternating workouts (week 1 was ABA, week 2 was BAB) but now I'm doing A on Tuesday/Friday and B on Wednesday/Saturday. You should be able to find videos for all of that stuff on YouTube or other sites.

Awesome suggestions right here!

Onederchic

My squat rack is being setup for delivery. Now I am wondering if I should attempt SL 5x5 or NROLFW. Any advice/suggestions?

mymodernbabylon

I've done both and I love 5x5 for its simplicity. I kept having to look at the book and figure things out with NROLFW, whereas with 5x5, I just used the app. It also takes me less time to do which is always a good thing in my household. Both both are great at gaining strength!

Onederchic

Thank you I am still in a deficit as I am trying to lose weight. Will this make a difference in which program I choose?

skinnyinnotime

My squat rack is being setup for delivery. Now I am wondering if I should attempt SL 5x5 or NROLFW. Any advice/suggestions?

Depends on what your goals are, personally I found that SL made me lose a lot of bicep muscle/defintion and find isolation exercises work better for me for that. However, barbell squats worked wonders for my legs and glutes!

Onederchic

My goal at the moment is to lose weight/fat.