"Weight lifting at home"
When I first started out in weight lifting, I trained on an old bench with a flimsy arm curl bench. The shed I trained in would reach 95 degress celcius in the summer and 20 below in the winter. I guess you can say it was very extreme weight training. I've come along way since training in my shed but it gave me a good start. If you're a home trainer and have no lat machine, leg press, or leg extension apparatus, don't worry. You can still get a good workout without a pec deck or scott curl bench. Although I recommend you get the following equipment. If you want to do some effective weight lifting at home, you need some of the basics. First you need a flat bench. It doesn't have to be a state of the art olympic bench but a solid bench that can support a little bit of weight. It would be all the better if it is an adjustable/flat incline bench. You can probably get a half decent bench at you local health equipment store for under a couple of hundred dollars. Secondly, you need squat stands. These can be bought for under $200, but you can improvise and make your own out of wood or get a friend or relative to make you a pair. You might be able to find a half decent bench with adjustable squat racks attached for under $200. This is probably your best bet since you have a bench and a squat rack together. The point to bear in mind is that without the bench or the squat rack, you can't really progress in either the bench press or the squat, both standard exercises. These exercises are a must whether you are training at a gym or weight lifting at home. Needless to say, you will also need a bar with weights and some dumbbells. I suggest you find enought weight to
challenge yourself. You can probably pick up a cheap barbell set including dumbbells for under a $100. If you don't have
access to a fitness equipment store, you can take a look Big Fitness Here is a very effective and proven beginner's routine that will you can use for weight lifting at home. This home weight lifting routine can get you growing and keep you growing for some time. This routine is very basic but always remember that more is not necessarily better. Basic Beginners Weight Lifting at home routine Warm up 1 minute jumping rope Bench press 3 sets of 8 repetitions Squat 3 sets of 8 repetitions Press behind the neck 3 sets of 10 repetitions Bent over rowing 3 sets of 8 repetitions Calf raises 3 sets of 25 repetitions Barbell curl 3 sets of 10 repetitions Triceps press 3 sets of 12 repetitions The above " weight lifting at home " routine can prove extremely effective for not only the beginner but also the intermediate or advanced weight lifter. I suggest you do a quick warm up before each exercise for about 20 repetitions (calf raises being the exception). Calf raises will require a standing calf machine but if you don't, you can simple hold a loaded barbell across your shoulders for added resistance. This weight lifting at home routine should be performed three times per week. Remember to train your body only when it's refreshed and not sore. If you feel any soreness, take a day or two off. Try this " weight lifting at home " routine for 12 weeks and remember to try and increase the weight whenever you feel stronger. I suggest you aim for 5 to 10% of you current workload. For those of you who don't know anything about nutrition, I suggest you try Will Brink's book called Body Building Revealed. The book will show you exactly how to put together a muscle building nutritional program. All the best Blake |