Weights at home

Itchytrigg

Itchytrigg

Itchytrigg

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27 Jan 2009
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Oxfordshire
Skip to the last paragraph if you want me to get to the point instead of giving my life story!

Over the last 3-4 months I've been on a campaign to get fit again. I'm 32 and 6ft2, and when I started this I was 16st 2 (this time last year I was 17st).

Initially, I just started cycling while half heartily watching what I ate. This was at least once a weekend and 1-3 times a week 20 mile round trips to work. Over 2-3 months that got me down to 15st 2.

Then 3 weeks ago, thanks to reading various threads in here I started using my fitness pro to actually log my intake and with a view of losing 1.5lbs a week, this put me on 1700 calories a day + exercise. This has been eye opening and excellent to use.

At the same time I started running, pretty much daily now. Only days I don't run are when I go for a bike ride, or the 2 days at hospital for me 2nd son being born (slacker I know). I tend to do 2+ miles a day, yesterday I pushed myself to 5 miles, and in a few days I will push that out to 10k.

I'm now 14st9, and I think I want to start adding in weights, however, with a young son (and also a 3 year old), I don't really want to spend too much time away at a gym especially with work thrown in as well. So I'm thinking of starting weights but from home.

TLDR; any recommendations on what to get and from where? Or even alternative advice? I'm happy with my weight lose and intake (even if not fully healthy yet).
 
Lots of good info in here:

http://forums.overclockers.co.uk/showthread.php?t=18270342

And with regards to what programmes to do, good info here:

http://forums.overclockers.co.uk/showthread.php?t=17401146

There are more threads and such with other advice here too:

http://forums.overclockers.co.uk/showpost.php?p=21022160&postcount=3

First things first, you'll need to get an idea of budget and space you can dedicate. Decent squat racks/cages are quite expensive but they're worth it.

A good starting programme is Strong Lifts 5x5. Lots of guides out there and plenty of advice to be had here.
 
Hmm hadn't really realised on how expensive this could get.

I've seen you and others talk about Strong Lifts 5x5 would sounds good, but I don't think I'm going to be able to stretch to a power rack in the short term. Space I don't think will be an issue as I'm going to be making a workout space in the garage.
 
I make do with a cheap bench off ebay that is probably safe up to about 200kg total (including my weight), some olympic dumbbells and a a selection of 5/2.5/1.25kg plates. This is far from ideal but it at least allows me to do a reasonable range of DB squats, bench, etc. It's a lot cheaper and takes up less space than a rack if you're in a pinch.

You'd be far better off with a gym membership or something though, if you can possibly squeeze it in.
 
Lots of the talk in the other home gym threads focuses on ideal set-ups including racks and cages.

Whilst I'd like that set-up at home, like FrenchTart I'm managing fairly well with just barbells, dumbells and weight plates, pull-up/dip bar and dipping belt, and a fold-away bench. Plus it's always harder to come up with excuses to skip a workout when you have the weights right there in your home IME.

Fold-away bench was the only bit of kit that set me back any significant amount. A decent one will run about £200.

I prefer barbell hack squats to DB squats. Lets you lift much more weight with better ergonomics, I feel. Add in DB bench press, barbell rows, weighted pull-ups and dips, some variant of the deadlift, an overhead pressing movement and you've got the core of a sound workout covered, around which you can add supplementary exercises as and when needed.

My equipment currently consists of:
  • A 6' barbell with spring collars (I hate spinlock barbells when using heavier plates, such a pain to load/unload the bar)
  • 14" and 18" spinlock dumbell handles (spinlock handles are a pain, but I need the security of the spinlock collars for heavier weights where the DBs are not always horizontal)
  • 2x20kg plates
  • 12x5kg plates
  • Selection of various smaller plates (20 plates ranging from 0.5 to 2.5kg)
  • Dipping belt
  • Doorway pull-up and dipping bar (I think mine is the original Powerbar, which lets you do both neutral-grip pull-ups and dips. Although I'm a lot lighter than you at the moment at 12st, I dip with around 30kg round my wait currently and it's solid)
  • Powerline Folding Flat/Incline/Decline Utility Bench (good build quality, high weight capacity, and folds away neatly)
  • Roll-up rubber mat (for protecting the floor from deadlifts/hack squats)

You can buy more plates as needed, get a weight tree to keep them all tidy in one corner of the room, and you've got what you need for a decent workout routine in a small space.

Honestly, getting all this kit was one of the best things I've done in recent years. It really helped me get back into training in a way I know I wouldn't have done if I'd have to trek to the nearest gym every workout.

Edit: Just seen you've said space isn't an issue. In that case, you'd be better off with a non-folding bench since you can get them cheaper and they tend to have higher weight capacity.
 
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Oh, that must be a bit cramped.

I guess I shouldn't grip about having to fit my home gym equipment into our study. At least it does have room for pretty much all the exercises I want to do even if I never will have a power cage.
 
strumpusplunket said:
Oh, that must be a bit cramped.

I guess I shouldn't grip about having to fit my home gym equipment into our study. At least it does have room for pretty much all the exercises I want to do even if I never will have a power cage.
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Yeah. Spare room and all that. I might be able to squeeze a 5'5 barbell in but it would take some negotiation :p
 
If you can't afford to buy a rack yet or a decent bench then I'd just go to the gym. This is what I did until I recently had the space and money to buy my own. If doing stronglifts you're going to need the equipment to squat, deadlift and bench, can you do all these with dumbells? Yes, but it isn't ideal and you'll quickly outgrow any cheap weights you buy and they have little sell on value.
 
Thanks for the details, I have a couple of dumbells already which have been gathering dust for about 8 years to get me started.

2 4.5 KG "plastic" dumbells
1 14" spinlock dumbell bar with 2 X 2.5 kg, 3x 1.25 kg and 3 .5 kg weights

I have no idea why I have 3 of each of those, maybe I lost some over time, better than nothing I suppose.

So what should I concentrate on first? A bench or just some weights/dumbells to get me started on something basic before progressing?

I wonder if my wife would let me use the conservatory instead of the garage.....
 
Ayahuasca said:
If you can't afford to buy a rack yet or a decent bench then I'd just go to the gym. This is what I did until I recently had the space and money to buy my own. If doing stronglifts you're going to need the equipment to squat, deadlift and bench, can you do all these with dumbells? Yes, but it isn't ideal and you'll quickly outgrow any cheap weights you buy and they have little sell on value.
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Welll, I dunno about that tbh. You can rack plenty of weight on a barbell for deadlifts and hack squats. Also, I could fit 45kg on my longer DB handles, perhaps 50kg at a push.

Given how much harder DB bench is that BB bench, that's a pretty hefty lift for reps. And if you need more, just buy more plates/even longer handles.

If you're buying decent quality bars and weights, the only real limit will be the weight-bearing capacity of your floor (in the garage obviously not an issue).


Itchytrigg said:
Thanks for the details, I have a couple of dumbells already which have been gathering dust for about 8 years to get me started.

2 4.5 KG "plastic" dumbells
1 14" spinlock dumbell bar with 2 X 2.5 kg, 3x 1.25 kg and 3 .5 kg weights

I have no idea why I have 3 of each of those, maybe I lost some over time, better than nothing I suppose.

So what should I concentrate on first? A bench or just some weights/dumbells to get me started on something basic before progressing?

I wonder if my wife would let me use the conservatory instead of the garage.....
Click to expand...

Yeah, you're going to want ideally to think about equipment that will fit with what else you get as you expand your inventory.

Get a decent solid bench (Powerline, BodySolid, York) and that will see you good when/if you eventually buy a rack/cage.

Try to find a decent bar and some DB handles and a set of plates. I'd look into getting a couple of big plates (20-25kg) and a selection of smaller ones to start. You can always add to them as and when you need to.

Now one difficulty you'll encounter is that ideally you'd want Olympic weights and bars, but you won't find spinlock DB handles in Olympic diameter. I don't know how secure the compression collars are on Olympic DBs, but I'd be nervous of handling upwards of 30-40kg without spinlock collars. This is a drawback of not being in a position to BB bench but still wanting a taxing workout.

I ended up getting standard weights, which aren't so good because the bars are thinner and can bear less weight. Still, I have a good quality 6' bar and I'd be surprised if it bent with less than 150-175kg, which will keep me going for a while longer yet. But, yeah, it will need replacing at some point.

Anyway, you could always get a set of standard weights and DB handles, perhaps a bar for now (there are some cheapish but decent sets around), then get an Oly bar and plates when you've saved up, and keep the standard weights for DB work and use the Oly for BB stuff. I know of a few people who do that. Or just get a decent quality standard bar and assume it will keep you going for a couple of years before you have to worry about it.

Basically, my philosophy here is just get some stuff to get you started and get stuck in with it. It's not gonna be hugely expensive except the bench, which you'll keep regardless.

Either way, avoid the plastic or vinyl weights, and go for cast iron, or Olympic rubber bumper plates.

A basic workout of DB bench press, DB overhead press, BB hack squats, deadlift, Romanian/stiff-legged deadlift, BB rows, dips and pull-ups will be a good foundation and over the coming months you can add to it as you add to your equipment.
 
I'd say not. Really a bench is one of the pieces of equipment you want to have last you years. I'd not feel confident rolling back on that for DB benching. It's basically the bargain basement of York's line of benches and it doesn't look sturdy enough to be lifting any serious weight on. It lists maximum weight as 180kg, which taking off your own body-weight doesn't leave you much to work with.

Do you have a budget in mind? Any way you could think about spending upwards of £100 or ideally £150?
 
strumpusplunket said:
I'd say not. Really a bench is one of the pieces of equipment you want to have last you years. I'd not feel confident rolling back on that for DB benching. It's basically the bargain basement of York's line of benches and it doesn't look sturdy enough to be lifting any serious weight on. It lists maximum weight as 180kg, which taking off your own body-weight doesn't leave you much to work with.

Do you have a budget in mind? Any way you could think about spending upwards of £100 or ideally £150?
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Depends what you're really after.

200kg combined load isn't much, particularly if you have plans to be a serious bencher, but if you're just starting out then it's potentially fine.

Sure, it's always nice to have equipment that will last you forever, but it is also useful to get accustomed to working out at home and - if tolerances allow - doing so with stuff that isn't going to break the bank.

I squat with some dodgy £70 stands which have a maximum load of 180kg, but I've had them a year and they've been fine - my 1RM has gone from 150kg to 170kg in that time, so I'm nowhere close to getting it to crumple. Is it the setup I want? No. Is it the setup I can afford and use without any issue? Yes.

So it's nice to be able to adhere to the "buy once buy right" principle, but it's not necessary to do so.

yes, I will be replacing my squat stands and bar eventually, but I just don't lift enough to justify it: I need more bumper plates before I need new gear, anyway. ;)
 
Yes, that's true enough. If you don't have the budget I'd say it's better to get something just to get started. Given the budget and the choice myself I'd prefer to buy a solid bench first time to last, but yeah, it's not the only way.

My main concern was a visceral one, really - the thought of my rocking back on that with 40kg DBs in my hands for DB benching just made me feel uncomfortable. It just looks unsteady. Might just be me being over-cautious, but I find rocking back and kicking up heavy dumbbells a bit of a delicate manoeuvre at the best of times. I'd not like to do it on a bench that wasn't completely stable. I am a bit of a chicken about these things, though, I'd have to admit...

I'm assuming the OP is going to be doing DB benches, of course. I'd have far less concern doing OHP or something on that bench.
 
Picked up some weights, replacement dumbbell bars, a barbell and matting yesterday to get started. Nothing expensive but it's compatible with the weights I already have and the bar despite being only £20 feels pretty solid, guess we will see as I add weight, but for £20 I don't care if I need to replace later on.

Still hunting for a bench though to add soon, but first need to lose the old table from the conservatory to make space.
 
Nice one!

Honestly think this was one of the best things I did over the past year or so. Completely transformed my physique, fitness levels, strength. Can't believe the difference since Christmas/New Year.

All the best getting started with it!
 
Thanks! Did my first 5x5 yesterday with it, did the barbell hack squat you suggested as I couldn't see a way I could manage a normal squat without a cage or rack.

I think I probably started too low on the weights, only did 10kg, but then tomorrow I will just up it.

If I am combining this with cardio, is it better I do the weights first or after a run/cycle?
 
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