Let me ask you this, IST: let's say I have room for THREE types of gym equipment to have at home and work out. Which three would you suggest? Which do you think are the most crucial to be IST? Money isn't a problem but you can factor it in your decision if you want to.
bike
kettlebells
pull up bar
then get a gym membership
squat rack
bench
barbell + weights (frick you these aren't seperate)
Why are benches good?
Getting an adjustable bench gives you access to just about everything you need. Really the only equipment a commercial gym has that I wish I had is a leg press, but rack, bench, weights/bar, and some resistance bands to mimic pulley exercises as much as I can is all I need. I love my little garage gym.
For limited money, I'd go with adjustable dumbbells, adjustable bench, pullup bar. For unlimited money I'd go double cable machine, bench, and bike
squat rack, barbell, bench
that's literally all you need
do Pullups on the tree outside
all you need is
ohp+Luraises
Bench+triceps Pulldown 1 handed
Pullups+one arm pulldown or rows
Deadlift+some hip Abduction
frontsquats+some hip adduction
calfraises
congrats you've trained your entire body
now repeat this 5x a week
increase weight on compounds once you reach 7 reps on a set
3 Sets of compounds each day
1 dropset of 5 different weights on the additional supplementary movements
supplement creatine in the morning, Vitamin d, zinc and selen in the evening and citrulline malate 1 hour before training
eat complex carbs, fruits and spinach + milk protein (skyr or quark) in the morning
eat any lunch high in protein you want
drink a litre of milk after gym
eat eggs or fatty fish for dinner
boom complete guide to perfect nutrition, training and supplementation
Mexanon from another thread reporting in. Customs office called, my barbell is well and good, on it's way to my place as we speak.
squat rack/half rack+FID bench
barbell+weights+dumbbell
used cable home gym
Why?
>squat rack/half rack allows for all barbell movements, and a nice one comes with a pull-up bar and allows attachements if you buy into a system like rogue, rep, titan, etc.
>cable home gym
cheap and easy to find, while most have a high, low, and mid pulley. Nicer ones have 200lbs of weight stack and different exercises depending on room+setup
You could substitute this with a smith machine, functional trainer, or just a diy cable setup in the rack
so my dad wants to turn a spare room into a home gym. power rack, barbells. the room is on the second floor of the house. is it safe putting all that on the second floor? seems like too much weight
can three morbidly obese (~300lb) people stand within a 5square feet safely? if yes; then you won't have any issues.
yea probably but deadlifting seems really rough on the floor
It depends on the floor and if your dad likes to drop the weights when he’s done. But it’s probably not a good idea, a basement or garage would be a much safer option
Sounds like dad is going full boomer and half-assing shit. This guide will tell you how to make it as safe as possible.
https://gymcrafter.com/home-gym-second-floor
Easy mode:
>Treadmill for walking/running
>Half rack
>Barbell + plates
Hard mode:
>Treadmill
>Power tower (pullup and dip station)
Pushup variations need no equipment
Why would you need a treadmill when you can literally just go outside for free?
You can do basically anything with a power rack(with pull ups and dips bars), barbell, weights, adjustable dumbbells, adjustable bench and a polley machine
I would still just do the powercage + barbells. They're not even cheap, it's just that they're super convenient and can do your entire body. Since you have the money I'd get an olympic flat bench setup too since benching in a cage actually sucks because it's hard to get that bench in the right spot every time. Then you could get a standalone adjustable bench to use with dumbbells for whatever shit you want but the OHP does everything your incline bench is doing, yes including the upper chest.
I'd rather do something more fun for "cardio" since you already get a cardio benefit if your heart rate rises while lifting, which it should be. Jumping rope, heavy bag and ect are all better. Strapping myself to a machine for 30 minutes is the last thing I'd want to do.
Wait wait wait scratch what I said about the standalone bench I forgot rogue now sells this thing you screw into your cage that you slide a bench into now. It's super overpriced but it's still cheaper than a standalone.bench setup.
https://www.roguefitness.com/rogue-bench-prop-monster-series