home gym master race

i'm asking for help to the home gym chads here.
which (preferably bodyweight) no-equipment exercise are the best to improve the whole body?
i mainly want to be more healthy and build strength, not just muscle.
i also have 2 dumbbels which i use for biceps but if i can do more with i i'd be glad to hear it.

  1. 1 month ago
    Anonymous

    Bodyweight exercise is what you do when there's literally no other option - it's inefficient to the point of nearly being a waste of time.
    Home gym means having equipment, whether that means spending money or making janky diy shit.

    • 1 month ago
      Anonymous

      also i forgot, why would you state that push ups, planks, pull ups etc. are a waste of time?

      • 1 month ago
        Anonymous

        Is that accurate? I remember my old coach always praised chin-ups, pull-ups, push-ps, squats, etc.

        Are they really that inefficient, for someone with little access to weights and dumbbells?

        they're better than nothing (especially pull ups, find a tree or something to do pull-ups on), and it's good to establish a routine to build discipline, but if you want to get bigger and or stronger you want real resistance training.

        • 1 month ago
          Anonymous

          i explicitly said i want to become just stronger, not build muscle
          i'm incorporating exercise with my diet

          • 1 month ago
            Anonymous

            >build muscle
            *i meant become bigger

          • 1 month ago
            Anonymous

            So do cardio and put together a calisthenics routine you think is fun enough to not be grueling. Physical activity is good for you even if what you're doing isn't optimal.
            Pistol squats, burpees, pull ups, jumping jacks.

            • 1 month ago
              Anonymous

              thank you
              i will into the most basic calisthenics exercise possible

              • 1 month ago
                Anonymous

                Calisthenics will help you build strength and muscular density, but if you want to achieve serious hypertrophy then your muscles will need the time under tension of picking up heavy objects then setting them back down again

                Hypertrophy makes your muscles physically larger, you can combine weight training with calisthenics for a well-rounded routine which is what athletes do

              • 1 month ago
                Anonymous

                You can also add cardio to that for your cardiovascular health unless you do roids which in that case cardiovascular health is thrown out the window

              • 1 month ago
                Anonymous

                Calisthenics will help you build strength and muscular density, but if you want to achieve serious hypertrophy then your muscles will need the time under tension of picking up heavy objects then setting them back down again

                Hypertrophy makes your muscles physically larger, you can combine weight training with calisthenics for a well-rounded routine which is what athletes do

                for cardio i skip the rope, run (5 min / km) and usually walk 1 hour a day (i think it's almost 12k steps).

                strength is really what i'm looking for, i think of the bigger muscles as a consequence.
                for example just with push ups by chest looks more defined, and i'm only at the beginning.

              • 1 month ago
                Anonymous

                Yeah rope skipping is good stationary cardio, I do running in place but will get a jump rope probably, used to do jogging on streets and trails before that

                You don't need to spend $2.3k to have a home gym and that's not realistic for people in poverty or in poor countries, you don't even need to spend money

                A set of adjustable dumbbells goes a long way and does not take up much space, you can even lift boulders and stones as well as other heavy objects if gym weights are completely unattainable, but if you can read this you also have internet access

                Getting a rack, bar, and bench like you mentioned is a good investment though

                The Chinese stuff is actually not bad because it's really hard to mess up gym equipment but I have not bought any of it myself

              • 1 month ago
                Anonymous

                >You don't need to spend $2.3k to have a home gym and that's not realistic for people in poverty or in poor countries, you don't even need to spend money
                yeah i was not going to do that
                my dumbbells are adjustable btw, my cousin gave me also a few weights (a pair for each one), 1.25kg, 1.5, 2, 2.5, 5.
                i cover biceps and shoulder this way, also chest, but mine is very weak and it's a pain to always have to adjust the dumbbell

              • 1 month ago
                Anonymous

                Nice bro yeah a set of dumbbells is even better if you have space but damn why is it so expensive?

                It is often literally just cast iron in a mold, maybe with some plastic or knurling

                idk bro just business I guess

              • 1 month ago
                Anonymous

                Just saying it's what I'd do if I had 2k to spend. Can't really do without squat deadlift and bench.
                >Boulders
                Based strongman workouts
                Pick up old machinery tyres from scrap yards to flip and make your own atlas stones for the price of a bag of cement

                My bad was replying to [...]

                If strength is what you are looking for then focus on lifting heavy with lots of time under tension

                You want to train just below your physical limit so that you can actually do many reps with good form without injuring yourself

                Push your muscles to the point that it's difficult to pick up your tooth brush in the morning but don't injure yourself, eat lots of protein and sleep well, then you will get big and strong

                At the upper limits of strength you will want to look into powerlifting programs which is where I am headed right now

                >You want to train just below your physical limit so that you can actually do many reps with good form without injuring yourself
                let me understand.
                atm i'm doing 3x10 8.5 kg for dumbbell curl, but the last 10 are always a big struggle, how much should i lower it?
                also
                >If strength is what you are looking for then focus on lifting heavy with lots of time under tension
                how do i incorporate this into the routine? because if i have to lower my weight to be able to do many reps when am i supposed to test my limits

                Picrel
                Go down slowly on the eccentric for time under tension and stability and faster on the concentric to help build explosiveness. Most of my and my competitors workouts are <5 reps for main lifts and 6-10 for accessories. Programming is generally in blocks of 12 weeks increasing weight and decreasing reps over that timeframe from 6 reps at week 1 80% load of my tested 1rm down to 2reps at week 12 at 95-98% of my 1rm with my new 1rm tested at week 12 (usually a comp) and then using that value to calculate the weights for next block, 1rm is tested every 12 weeks but if you can't test it just estimate it as 105-110% of your last 1rm. You can also do plyometrics in the 6-10 rep range to further increase explosive power. 5x5 is also a good beginner program for strength and less complex, if in doubt just do 5 sets of 5 reps tbh, working at higher loads you'll need to increase rest, I typically rest 1min between sets at 80% but I need at least 2-3 min or so at 98%

                Skiprope is good, cycling is kinder on the knees than running.

              • 1 month ago
                Anonymous

                Very useful information, 5x5 it is then
                i'll digest the rest of the information in the future, thx anon

              • 1 month ago
                Anonymous

                My bad was replying to

                I don't know MMA training I only train for Olympic weightlifting comps so 1rm is my only concern

                If you want a home gym that will fullfill almost all of your needs you could get everything I suggested for under $2300usd. $400 for a nice bar like a rogue Ohio and $1200 for about 150kg of plate. Get the rest (change plates, squat rack, dumbell and bench) as cheap secondhand or Chinese stuff on amazon. Olympic dumbells are expensive but saves you buying 30 different sized dumbells. Force USA have oly dumbells half the price of rogue and there's Chinese stuff on amazon as cheap as $50. If you're really struggling just start with a weight belt for weighted pull-ups and dips and get the rest gradually.

                A good source of secondhand stuff is gyms and Crossfit places getting rid of their old stock you can find plates that are slightly beat up for half the price of new, but I'd recommend you get the barbell new.

                If strength is what you are looking for then focus on lifting heavy with lots of time under tension

                You want to train just below your physical limit so that you can actually do many reps with good form without injuring yourself

                Push your muscles to the point that it's difficult to pick up your tooth brush in the morning but don't injure yourself, eat lots of protein and sleep well, then you will get big and strong

                At the upper limits of strength you will want to look into powerlifting programs which is where I am headed right now

              • 1 month ago
                Anonymous

                >You want to train just below your physical limit so that you can actually do many reps with good form without injuring yourself
                let me understand.
                atm i'm doing 3x10 8.5 kg for dumbbell curl, but the last 10 are always a big struggle, how much should i lower it?
                also
                >If strength is what you are looking for then focus on lifting heavy with lots of time under tension
                how do i incorporate this into the routine? because if i have to lower my weight to be able to do many reps when am i supposed to test my limits

              • 1 month ago
                Anonymous

                >but the last 10 are always a big struggle, how much should i lower it?

                Don't. They should be a real struggle, only lower it if you can't use correct form or you have programmed a deload week.

    • 1 month ago
      Anonymous

      Is that accurate? I remember my old coach always praised chin-ups, pull-ups, push-ps, squats, etc.

      Are they really that inefficient, for someone with little access to weights and dumbbells?

    • 1 month ago
      Anonymous

      I used to workout with loose plates and 40lb boxes of cat litter lmao

      • 1 month ago
        Anonymous

        Legit

      • 1 month ago
        Anonymous

        45lb water jugs here, then a 90lb sandbag paired with 2 30lb dumbells. Finally think I'm gonna bite the bullet and get a weight set.

  2. 1 month ago
    Anonymous

    >home gym
    >body weight
    Why would someone that paid to have equipment to train in their home be able to help you with this lol

    • 1 month ago
      Anonymous

      Bodyweight exercise is what you do when there's literally no other option - it's inefficient to the point of nearly being a waste of time.
      Home gym means having equipment, whether that means spending money or making janky diy shit.

      oh, i'm a retard then
      what should i be looking for then?

      • 1 month ago
        Anonymous

        Barbell and and bumper plates (steel if you have suitable platform), adjustable bench, squat rack and Olympic dumbells you can plate load with smaller change plates. Pull-ups, dips and pushups are good as bodyweight especially of you have a belt you can hang plates off when doing them but other BW exercises are useless for strength, you need low rep range for strength.

        • 1 month ago
          Anonymous

          >Olympic dumbells
          man they're expensive

          my goal body is something like lightweight MMA/box fighter. i know that they cut weight but the muscle is still the same.
          i wonder what things do they use

          • 1 month ago
            Anonymous

            I don't know MMA training I only train for Olympic weightlifting comps so 1rm is my only concern

            If you want a home gym that will fullfill almost all of your needs you could get everything I suggested for under $2300usd. $400 for a nice bar like a rogue Ohio and $1200 for about 150kg of plate. Get the rest (change plates, squat rack, dumbell and bench) as cheap secondhand or Chinese stuff on amazon. Olympic dumbells are expensive but saves you buying 30 different sized dumbells. Force USA have oly dumbells half the price of rogue and there's Chinese stuff on amazon as cheap as $50. If you're really struggling just start with a weight belt for weighted pull-ups and dips and get the rest gradually.

            A good source of secondhand stuff is gyms and Crossfit places getting rid of their old stock you can find plates that are slightly beat up for half the price of new, but I'd recommend you get the barbell new.

            • 1 month ago
              Anonymous

              thank you

  3. 1 month ago
    Anonymous

    get a power rack and barbell OP

  4. 1 month ago
    Anonymous

    if you dont want to put in the effort to go through a routine and get a gym membership youre not gonna make it bro.

    • 1 month ago
      Anonymous

      >put in the effort to go through a routine
      i'm doing that right now

  5. 1 month ago
    Anonymous

    >(preferably bodyweight) no-equipment exercise
    gymnastic rings

  6. 1 month ago
    Anonymous

    The door on my shit garage decided to start sagging and birds got in an used the rack as a perch. The pull up bar is covered in shit.

    • 1 month ago
      Anonymous

      lmao extra protein bro

  7. 1 month ago
    Anonymous

    burpees

  8. 1 month ago
    Anonymous

    >calls himself the home gym master race
    >doesn't have a home gym

  9. 1 month ago
    Anonymous

    Buy a bar and some plates you clown. Second hand, iron/standard ones will be fine for a year or 2, you don't have to get oly gear and bumper plates just yet (those are ten times more expensive and you won't need a bar that strong for a long time)

    • 1 month ago
      Anonymous

      honestly 2 45 bumpers is all u need

  10. 1 month ago
    Anonymous

    do pushups (horizontal push) handstand pushups against a wall (vertical push), bodyweight rows (horizontal pull), and pullups (vertical pull).

    find somewhere to do pullups and bodyweight rows if you want a balanced routine

    • 1 month ago
      Anonymous

      also, forgot sprints or squats for legs

  11. 1 month ago
    Anonymous

    kettlebell

    [...]

    If you truly have THAT much space to create a barbell/bench/squat rack gym, that's probably the most cost effective.

    if you're space limited, Kettlebells are GOAT. Do everything dumbbells AND more, and don't be retarded. Have your weight ranges be like

    2x18lb
    2x30lb
    2x44lb
    2x62lb

    that's my spread and it's been awesome. i've been lifting a year and a half now and gained 50 pounds from 165 5'11. It's def not all muscle, but it certainly is majority of it.

    I also got a "baseblocks" bar to do dips, rows, & pullups.

    I think this setup is most space effective in general

  12. 1 month ago
    Anonymous

    What's the price of a good home gym? Is 1k enough?

    • 1 month ago
      Anonymous

      1k should be good unless u have trained before u might need to buy more weights

      • 1 month ago
        Anonymous

        aight
        i'm a noob tho what do I buy?

        • 1 month ago
          Anonymous

          powerack, olympic barbell (45 lb), plates

          • 1 month ago
            Anonymous

            Just that is enough? Thanks mate

  13. 1 month ago
    Anonymous

    If you do nothing else get a pull-up bar.
    You can get a suspension trainer or rings later to do dips with (or get a power tower), and make some sandbags for weight.
    For legs you are going to need more weight though. Sandbag squats and single leg work (stiff-leg deadlifts, reverse lunges, split squats) can get you a good ways but a barbell you can consistently add weight to is best.
    If you buy a squat rack with a pull-up bar as your first major purchase you can get started with weighted calisthenics and buy a bar, plates, and bench later.

  14. 1 month ago
    Anonymous

    I love my homegym but I go to the real gym on leg days, squats+diddlies aren't enough.

  15. 1 month ago
    Anonymous

    Been using my floor, chair, food cooler, stool and table with picrel for a while, only thing I need equipment outside for is pull-ups and rows. (also don't want to be bigger, just a stronger manlet)

  16. 1 month ago
    Anonymous

    can i make gains if all i have are 18kgs worth of plates (can't buy anymore)

    idk how to mix bodyweight with plates

    • 1 month ago
      Anonymous

      Some sample split routines are here:

      http://www.startbodyweight.com/p/routine-customization.html

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