Support NeoGAF

[base]

Hi,

I want to start doing some exercises at home. I don't have enough time during the day to go to a gym so I want to train at home.

My stuff:
6 kg kettle
Tunturi bench
Dumbells 2x15 kg

My appartment is a but small for sone serious installation but I need to improvise.

When to begin with? I need to gather some knowledge. There are plenty of apps at google play for newbies but I don't think they would be helpful.

I'm 34. Been playing football and tennis for many years.

Thanks!

 

[TheTurboFD]

Probably a terrible time to start getting into home gyms with everyone scalping equipment. Are you on a budget? What types of workouts are you looking to do?

 

[cormack12]

Starting
2 x 15kg dumbbells....

Are you wanting strength or fitness?

You're gonna want a rack and press. Something foldable and small like this

Mirafit M1 dip and squat rack Spotter adjustable - Collection only | eBay

Find great deals for Mirafit M1 dip and squat rack Spotter adjustable - Collection only. Shop with confidence on eBay!

www.ebay.co.uk

Get some plates.

Then watch some videos on ICF like this for a programme

Jason Blaha's Ice Cream Fitness 5x5 Novice Program

The complete Ice Cream Fitness 5x5 workout program by Jason Blaha. ICF 5x5 is one of the best workouts for starting strength training.

www.muscleandstrength.com

 

[GHG]

2 15KG dumbells aren't going to do shit my friend. At that kind of weight you'll be better off starting with some bodyweight stuff and doing some beginners calisthenics.

If you want to do some strength training and build some mass then look into Starting Strength by Mark Rippetoe and follow that for at least 3-6 months. You will need to get a barbell and some plates for that though.

 

[SpiceRacz]

If you have an apartment, I would by some plates and dumbell handles. You can easily adjust the weight and they don't take up much space.

 

[Frito_Pendejo]

All you need is dumb bells and a fitness bench. Get a pair of 40lb’ers and work your way up from there. I eventually stopped at 80lb dumb bells because I quit working out. I was very heavy into working out before I met my wife and put on some good mass with just dumb bells, a fitness bench and eating clean. You don’t need tons of shit and I’m weird about posting pictures of myself or I’d prove what I did with simply what I posted above.

 

[Tesseract]

all you need is the ground and a pull up bar, maybe a bench and dbells once you are stronger

calisthenics are your friend and the baseline of modern fitness

good luck

 

[Flying Toaster]

I am a fatass and started working out about a month ago. Honestly with prices the way they are focus on calisthenics and basic hard work as a workout routine. Mix some walking, swimming if possible or hiking if you can and eat clean.

I would nab some kettlebells from 30+ pounds and that will get you going on almost nothing. Go trackdown Fitness GAF those people will pump you up.

 

[MaestroMike]

maybe rogue fitness has some equipment that could be useful to you

Rogue Fitness - Strength & Conditioning Equipment

Rogue Fitness is the leading manufacturer in strength and conditioning equipment & an official sponsor of the CrossFit Games, Arnold Classic, and USA Weightlifting. From power racks, rigs, and barbells to shoes, apparel & accessories, our online store equips garage gyms, military, pros & more.

www.roguefitness.com

 

[BadBurger]

You don't need much if you aren't trying to get all swoll up. A cheap exercise bike will do you for cardio - and it's convenient to get that work out in while you watch TV. A small weight bench for pressing and dumbells is fine for strength - chest and back and a little arms. You can do pushups, squats, situps, curls, and calf extensions for general toning.

My home equipment is:

Bike
Curl bar
A few dumbbells
Bench with a bar and little thingamajig for helping with situps on the end of it

I work out with weights three days a week, do cardio almost every day but I skip it sometimes for a few days. 6' tall male, last I weighed myself I was 165 pounds. No one I am aware of has ever called me either too skinny or too fat. I wish my shoulders were more rounded and larger but whatever.

 

[base]

That's my stuff. Not much but for a beginner enough I suppose. I'm 1.75cm and 75 kg currently. First I need to change my eating habits. I eat too much fast foods. I'm not fat but I would like to train a bit, had some problems with my back last year.

 

[Frito_Pendejo]

That's my stuff. Not much but for a beginner enough I suppose. I'm 1.75cm and 75 kg currently. First I need to change my eating habits. I eat too much fast foods. I'm not fat but I would like to train a bit, had some problems with my back last year.

That’s not bad to start with. You’ll need a bit more weight with your dumb bells or you’ll simply hit a point you can’t go beyond. Most of your gains will come from your diet however. One of the best things I did for myself when I first started out was spending a lot of time on bodybuilding.com. I’m not sure how it is now but there was a ton of free programs that will get you on the right track.

I originally stopped because I started suffering from bad back pain and it happened to coincide with meeting my wife so I was spending more time with her. Started back up again three months ago until earlier in September when I hurt my shoulder and had to take a break. Just be careful and don’t try to do too much right away. Listen to your body and if something starts to hurt beyond what you feel is normal just stop and move on to a different exercise. It’s a marathon not a sprint.

 

[Tesseract]

That's my stuff. Not much but for a beginner enough I suppose. I'm 1.75cm and 75 kg currently. First I need to change my eating habits. I eat too much fast foods. I'm not fat but I would like to train a bit, had some problems with my back last year.

that's enough, there's plenty of creative ways to use those weights with straps and pulleys down the line

 

[BadBurger]

that's enough, there's plenty of creative ways to use those weights with straps and pulleys down the line

This, and I just want to stress again, that unless you're trying to build a lot of bulk simple free weights and calisthenics should be enough. You can get cut up with a modest diet, those weights, and some cardio.

 

[teezzy]

Calisthenics

 

[base]

That’s not bad to start with. You’ll need a bit more weight with your dumb bells or you’ll simply hit a point you can’t go beyond. Most of your gains will come from your diet however. One of the best things I did for myself when I first started out was spending a lot of time on bodybuilding.com. I’m not sure how it is now but there was a ton of free programs that will get you on the right track.

I originally stopped because I started suffering from bad back pain and it happened to coincide with meeting my wife so I was spending more time with her. Started back up again three months ago until earlier in September when I hurt my shoulder and had to take a break. Just be careful and don’t try to do too much right away. Listen to your body and if something starts to hurt beyond what you feel is normal just stop and move on to a different exercise. It’s a marathon not a sprint.

What diet would u prefer? Heard ketogenic is popular now. I don't want to become The Rock. Just get fit like I used to do. Got some fat on my belly and thighs but I can easily get rid of it when I stop using sugar.

 

[base]

I work only in the night (mostly from 12 till 21 or 15 till 00.00). Fine if I train affer work? I feel more power after work than in the morning.

 

[Alter_Fridge]

What diet would u prefer? Heard ketogenic is popular now. I don't want to become The Rock. Just get fit like I used to do. Got some fat on my belly and thighs but I can easily get rid of it when I stop using sugar.

Ah yes, the old I don't want to get too massive like *insert Mr Olympia here* mindset of someone starting out.

Trust me, that won't happen to you in a million years.

You don't need keto, just cut out pretty much all processed food and limit simple carbs. Though I have heard keto is pretty good for very overweight people

 

[cormack12]

I originally stopped because I started suffering from bad back pain and it happened to coincide with meeting my wife so I was spending more time with her.

 

[Woffls]

I’m hopefully about to buy a home with a garage so I’ll be putting a rowing machine in there and using it throughout the day whilst I’m waiting for code deployments.

 

[DavidGzz]

All you need is dumb bells and a fitness bench. Get a pair of 40lb’ers and work your way up from there. I eventually stopped at 80lb dumb bells because I quit working out. I was very heavy into working out before I met my wife and put on some good mass with just dumb bells, a fitness bench and eating clean. You don’t need tons of shit and I’m weird about posting pictures of myself or I’d prove what I did with simply what I posted above.

Yep, dumbbells are amazing and all you need unless you're going into powerlifting. I'm also weird about posting pics of myself as in I do it every time I post lol

 

[jufonuk]

In a pinch

 

[and 3 others]

Did, did someone link Hemmingway Blahino's videos!? Never, EVER listen to Jason Blaha's videos!

 

[EverydayBeast]

Don’t worry about space kettle bells dumb bells opens up space and helps your body in the long run hopefully you can continue to get a bench, routine and get looking sharp it’s just that simple. I continue to use a pull up bar, bench press routine during the week all the time. Haha.

 

[Revoh]

Since the pandemic started I went from super skinny fat to fit-ish with just a pullup bar, a pair of dumbbells and the ground as Tesseract said. I also run fasted a few times a week. It's pretty surreal once you start seeing your abs for the first time!

 

[Alter_Fridge]

Since the pandemic started I went from super skinny fat to fit-ish with just a pullup bar, a pair of dumbbells and the ground as Tesseract said. I also run fasted a few times a week. It's pretty surreal once you start seeing your abs for the first time!

It's funny coz I have mirror abs but not photo abs

 

[poodaddy]

I'm not into bodybuilding at all OP, but I used to be. More into lifting for strength these days. I'll say this, if your goal is strength, then you need a quality, (that's important), barbell and a squat rack. Those are absolute musts for strength development. The deadlift, squat, bench press, and overhead press will be your bible, and of course accessory movements are important too, but your compound lifts are what will make you strong. A compound lift is a life that recruits many muscle groups at once for a movement. If bodybuilding's more your thing, just get some adjustable powerblocks that go to 95 pounds and bust out tons of reps, you'll be pretty looking in no time.

 

[Tesseract]

lunges, push ups, jumping jacks, burpees, sit ups, crunches, dips, planks, squats, swimmers

no tools necessary, just 4 walls and solid surface

do them every day, don't take rest days

 

[DrJohnGalt]

Skipped most of the replies except Tesseract right above me, and that's exactly what I was going to say. Skip the free weights and big expensive machines, get a good mix of body-weight exercises, supplement with a set of adjustable dumbbells and a few other pieces and you're good. Pullup bar and a few kettlebells, maybe a medicine ball. You won't get really bulked up but face it, you're in your mid-30s, you don't need to get bulked up. You're at the age where you need to start thinking about how your body will handle heavy exercise from here out.

One important piece of non-exercise gear is a large mirror. People give them away online all the time. It's great to make sure your form is good, and if you're weaker on one side it will show.

Another piece of kit I use (might not be what you're going for) is a wave master type free standing punching bag. It takes a lot less space than a traditional heavy bag and isn't nearly as rough on your hands and joints.

I do muscle/zone focused workouts on Monday and Wednesday, legs on Thursday, and Wednesday, Saturday, and Sunday more stamina/cardio workouts (mostly tabata HIIT or combatives). I also walk the dog about a mile each every morning and evening. Add in a 10 x 20 ab workout a few times a week, a few light cardio 20-30 minute routines in the afternoon, a decent diet and you're set.

Oh and if you feel like you're not getting a good enough workout, buy a weight vest. Do you pushups, pullups, squats, etc wearing that.

 

[bitbydeath]

I’ve bought tons of different equipment and sold most of it.

All I use now is :
dumb bells;
exercise bike;
TV.

The rest as Tesseract mentioned you can do with your own body.

 

[dyergram]

Chin up bar and some resistance bands would probably be a good cheap home set up maybe a 12-15kg kettlebell.

 

[DavidGzz]

Yep, what Tesseract said. I use a gym and do full body workouts. Resting is overrated. You rest when you sleep. 1 day off a month or so is all I take.