Posted by admin | Posted in General | Posted on 16-02-2010
If you’re looking for info on home workouts specifically for gaining mass and building muscles, then you might want to take a few moments to read the next few paragraphs.
You’re going to discover the minimum home exercise equipment needed for total body development, ideal home workouts for packing on pounds of lean mass, plus how to boost muscle growth during sleep.
So, are you ready? If so, let’s get started…
Best home exercises for building muscles:
There are numerous bodyweight routines that you can do at home. Some of the best ones are wide-grip dips and push-ups for building an impeccable chest, bodyweight shoulder shrugs, close-grip pull-ups for biceps development, wide-grip pull-ups for widening your back and so on.
But what about free iron weight exercises?
I’m glad you asked! When I first began working out, I did it from the comfort of my home for nearly 2 years. You’ll need the following equipment for your home workouts…
First start with the basics…an adjustable bench and a couple of adjustable dumbbells (DB) with additional weight plates.
With these “bare essential” equipment, you can perform all kinds of proven muscle mass building routines like DB bench press, DB pull-over and DB flyes for total chest development.
DB shoulder/Arnold press, DB shrugs, lateral raise for building herculean shoulders. DB deadlifts and DB rows will thicken your back muscles. While DB squats, DB stiff-legged deadlifts and DB calve raise will turn your legs into pillars of muscle!
Later, you may purchase other equipment to add variety to your home workouts. Things like Olympic barbell with plates, EZ bar and perhaps a squat rack (I custom made mine).
How to support muscle growth even while you’re fast asleep…
It’s simple. Before crashing to bed, consume a small meal comprising of slow-digesting protein. I recommend cottage cheese with some oatmeal, or whey protein powder blended with a cup of low-fat milk.
Yes, it’s POSSIBLE to develop a great looking physique by doing home workouts exclusively. By the way, do you want more muscle development tips, recipes, free reports plus details on how to get a complete “plug n play” muscle-building program and also anabolic meal recipes program?
If so, go ahead and check out http://www.weightgainmusclebuilding.info
Posted by admin | Posted in Fitness | Posted on 26-08-2009
I used to own one of those big pulley system weight machines. It cost me a couple of thousand dollars and was really good quality. I sold it on Ebay for $150 last year.
Now I use low cost equipment and get heaps better results. I can go outside and train, or I can train in front of the television. I can train in the living room and watch the kids at the same time. Or I can pack it all up and take it to the park and train with friends and clients in a different setting. No longer am I stuck in the study. And as I said, the results have been amazing. So what do I use?
First off I would recommend a good set of adjustable dumbbells. You know the ones where you can add or remove weight plates as required. I actually have a couple of sets. One I keep quite heavy for use with leg exercises and one set that I change around a lot more depending on what exercises I am doing. These will probably be your most expensive purchase, but you will use them over and over. There are so many different ways to use them and you can easily work your whole body in any number of ways. Almost any exercise can be done with a set of dumbbells.
Another piece of fitness equipment I use a lot are my medicine balls. There are so many different ways to use medicine balls too. You can get them quite cheap at large sporting goods stores or from the internet. I use a 4kg one and a 6 kg one. I use these in every session with my Personal Training clients and Bootcamps too. They are great to use on your own or for partner work.
One of my most used pieces of equipment is a step. I had a friend build me one from some timber he had laying around. It is about 12 inches high and wide and about 4 foot long. Clients can get on either end of it and step up and down together. It is amazing how much harder they can go with someone else to keep up with. The step combines well with the dumbbells or the medicine ball for step ups, step downs, sideways step ups, lungeing off the box or onto the box or even dips off the side. You can also jump on and off the box or even use it to do push ups with. Put your hands on it to make them easier, or your feet to make it harder. Clients that find it hard to get up and down from the floor, can even do ab exercises on it and it doubles as a bench as well. To improve fitness, a step is invaluable.
Another cheap piece of fitness equipment is the humble skipping rope. Uses are obvious and you will be surprised how hard it is if you haven’t tried it lately. If you persist though, you will improve your fitness really quickly with regular jump rope sessions and they are great for weight loss too.
There are many other inexpensive items to include in your home gym set up. These can include resistance bands which are great to take on holidays and yoga type mats which come in real handy when training outside on hard surfaces. Kettlebells are a great item to have, but they can be quite expensive so search around for them. There are many suppliers on the net. I use them a lot in my training sessions and my clients love them too. There are many kettlebell exercises for either strength development, endurance improvement or fat burning, and they work really, really well.
These are just some of the inexpensive ways to equip your home gym. Don’t be fooled into thinking you need an expensive pinloaded weight machine. All of my clients, not to mention myself, have fantastic results without them.
