Admin wrote: ↑
2 weeks ago
I thought I would do the same tomorrow but it's already too late, the fitness stores are all closed.
I ordered everything online, saved a lot of money. But you didn't really use free weights anyway? Unless that changed. The most difficult thing is having a safe set up for doing the big compound exercises, if you're not worried about that then you don't need much.
I'll give you the basics in order of what's cheapest and easiest to store, to what can be most effective at home, but you might be fine with just some dumbbells for a while and then find yourself wanting to add to it:
-bands; it can be surprisingly difficult to find decent ones, make sure you look up the size of the band when buying online as they look like large loop bands (like the type you can put your feet in to do a pull up for example, which is what you want, pic below) but turn out to be very short and tense bands for stretches. Check if the length is towards a metre, then you can use these bands for anything, various types of bicep curls, tricep extensions and kickbacks, chest flyes or pullovers, overhead presses or lateral raises, lat pulldowns or rows, leg/glutes and adding resistance to bodyweight squats or lunges (highly important in adding muscle to your legs if you don't have heavy weights). That covers practically everything, but the downside? No progressive overload by adding weight, it's hard to gauge if your strength is improving, can be difficult in motivating yourself to push further if you don't know whether or not you're improving. Now there are different strength bands, and even ways of being able to figure out the "weight curve" when doubling over on each one, but I haven't done enough work with bands to really get in to that, info is out there though.
Don't get these which are commonly sold:
-dumbbells/weight plates; get the little dumbbell bars you screw the weights on to, not the ones that are already attached to the weight, as they are way more costly and storage can be a pain. There are adjustable dumbbells available as well with little slide weights that look awesome, great to use in changing weight and perfect for home storage, but I'm sure they're very expensive:
Also going back to bands, they can also be used in conjunction with dumbbells and barbells, some guys insist on almost always using weights with bands even in the gym where they can use more weight anyway. They like the tension throughout each movement and at the top of the concentric, so for home use when limited on weights and compound exercises, combining bands with weights can totally replicate big compound exercises.
-kettlebells, one decent weight kettlebell can do a lot (16kg or so, you'll quickly get used to it) and maybe 2 other smaller weighted ones like 6kg or 8kg. Great for building lean muscle but only if your diet is really on point, a lot of people don't take this in to consideration and do kettle bells for months, usually just getting skinny. Your macros need to be followed closely, protein obviously important but overall calorific intake needs to be on the high side and consistent.
-EZ bar (or a mini barbell, I don't see why anyone would not choose the EZ bar if getting a 4 foot barbell though) not only important for mixing it up between dumbbells for curls, overhead presses, skillcrushers etc, but in doing resistance circuits so much better than using dumbbells. But with curls for example, you're never going to go up much in weight with dumbbells, but with a bicep barbell curl, you strengthen your entire core and legs when you keep pushing the weight up.
-pull up bar, get one with the wide grip extension which is a little more expensive but doubles the use of it. Wide grip pull ups are great for lats, chin ups great for biceps (a lot consider this the ultimate bicep exercise and very underrated)
-a bench, substitutes can be used but can be unsafe in surprising ways. Used ones would be fine if we didn't have coronachan at the moment. Can be used for dips too.
Apart from that you can also use- nothing. You can use progressive overload with bodyweight exercises, look up Prisoners Workout (I think it's called simply) you do things like a push up with your feet elevated on a chair, then push them against a wall over time, eventually you're nearly upside down, and work to doing hand stand push ups.
Also for cardio, jump rope is king (look up how to buy one with little drag as well) and there's lots of variations of doing it as well. On top of that mixing between jump rope and kettlebell exercises (or dumbbell as substitute) gives a ton of combinations you'll never get bored of.
Added in 7 hours 22 seconds:
This video is a perfect example of how to use bands for resistance and hypertrophy, strength? Not so much, but certainly muscle gain:
Today I tried the squats at 0:50 double banded, and it was hard getting them above my head and felt like my body or arms could cave in, maybe the first handful of reps doesn't feel like the same exertion of a barbell squat, but certainly by rep 10 it will. Those deadlifts also look like a great substitute.
I can't remember from the other thread if you said during coronafest that you're doing bands or just bodyweight? As my last post and this one shows, I don't think you should lose any mass if you use bands right, preferably with dumbbells too but either/or.