working out at home
s1611
Posts: 6
Determined to start NROL4 W, albeit I am not a complete newbie to weightlifting. I have always been working out at home though, not in a gym, so ran into a few difficulties regarding equipment. I have roughly 50kgs (110lb) of weights (bit more), 2 sets of dumbells, one standard barbell and a Swiss ball.
-what could I use for step-ups? Looked around the house but nothing secure enough seems to offer itself.
-he suggests pullovers instead of lat-pull-downs, but I don't really have a bench like that either.
-for the deadlift, an Olympic barbell is required. I only have a standard one I believe. Not sure how strong I am in this department as the deadlift is one exercise that I've never in my life done, oddly enough, and hoping that 50kgs (which is meant for that barbell) is plenty enough?
what to do/ what are your thoughts?
another question: we are meant to increase weight/difficulty for all exercises - how to do that for prone jack-knife?
Many thanks!
-what could I use for step-ups? Looked around the house but nothing secure enough seems to offer itself.
-he suggests pullovers instead of lat-pull-downs, but I don't really have a bench like that either.
-for the deadlift, an Olympic barbell is required. I only have a standard one I believe. Not sure how strong I am in this department as the deadlift is one exercise that I've never in my life done, oddly enough, and hoping that 50kgs (which is meant for that barbell) is plenty enough?
what to do/ what are your thoughts?
another question: we are meant to increase weight/difficulty for all exercises - how to do that for prone jack-knife?
Many thanks!
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Replies
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First of all, a standard bar is fine, it doesn't have to be an Olympic bar. If you are not a complete newbie is 50kg enough for you to squat? you may need to buy more weights. (if you start with a standard bar and then decide to buy an olympic set the =n remember the weight of the bar increases, standard 1" bars are around 5-10kgs, a 6ft Oly bar is 15kg and a 7ft Oly bar is 20kg)
Is there also a possibility to by an incline bench? depending on how tall you are you can use it for the step ups, if you are short then an adjustable aerobic step will do. And if it is a wider step than you can lay on it for the pullovers.
Also if working out at home I highly recomend a squat rack/stands, there will quickly become a point where you can no longer clean the bar from the floor and press over you head for squats.
To increase difficulty of prone jackknifes you start with shins on ball, then progress to toes on ball, then pike. There are some very good youtube vids that take it to higher levels when you get there0 -
No wonder my abs are killing me. I did toes on the ball for the first time when I increased to 3 sets. 4 days later, and they still hurt...a lot.0
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First of all, a standard bar is fine, it doesn't have to be an Olympic bar. If you are not a complete newbie is 50kg enough for you to squat? you may need to buy more weights. (if you start with a standard bar and then decide to buy an olympic set the =n remember the weight of the bar increases, standard 1" bars are around 5-10kgs, a 6ft Oly bar is 15kg and a 7ft Oly bar is 20kg)
Is there also a possibility to by an incline bench? depending on how tall you are you can use it for the step ups, if you are short then an adjustable aerobic step will do. And if it is a wider step than you can lay on it for the pullovers.
Also if working out at home I highly recomend a squat rack/stands, there will quickly become a point where you can no longer clean the bar from the floor and press over you head for squats.
To increase difficulty of prone jackknifes you start with shins on ball, then progress to toes on ball, then pike. There are some very good youtube vids that take it to higher levels when you get there
thanks so much!
I think I'll get to join a gym in about 4 weeks time and my weights are enough till then. tbh, I am no newbie, but that only means I am familiar with the exercises but anything apart from abs-stuff and squats I am so embarrassingly weak at that I don't even want to divulge any more...
let me ask somethign unrelated, lunges - when he prescribes 15reps, is it 15 with each leg (altogether 30) or 15 altogether?0 -
Walmart sells cables that attach to the door for pull downs and another type for cable rows and chops $15-25 you can get thicker bands (to increase resistance/weight) in sets too.
The step ups...do you have stairs? Start with one and advance to two or three.
Keep checking craigslist in your area, lots of good deals, that's where I got an adjustable bench, bar, dumbbells, and 80# of weights for $50! (and they delivered!!!)0 -
let me ask somethign unrelated, lunges - when he prescribes 15reps, is it 15 with each leg (altogether 30) or 15 altogether?
15 each leg, 30 per set same as the step ups0
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