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Determine the Length of Your Workouts

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Keep Warm-Up in Perspective


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"Doing more exercise with less intensity,"
Arthur Jones believes, "has all but
destroyed the actual great value
of weight training. Something
must be done . . . and quickly."
The New Bodybuilding for
Old-School Results supplies
MUCH of that "something."

 

This is one of 93 photos of Andy McCutcheon that are used in The New High-Intensity Training to illustrate the recommended exercises.

To find out more about McCutcheon and his training, click here.

 

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Training With Very Little Equipment?
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mentzerfan

I really want to weight train seriously after messing about for quite a while, problem is I can't currently afford a gym membership or buy any new equipment. I do however have an ok flat bench and a pair of dumb bells with plates up to about 100lb each.

I've noticed a lot of discussion on this board about the benefits of various machines but not everybody has a fully equipped gym in their attic! I would be extremely grateful if anyone can tell me what sort of training I can do with the resources I have.

Cheers.
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ics1974

I would look for a used Dip/Chin Station. Chinning and Dipping are one of the best upper body exercises in my opinion. I picked one up for $25 used.

ics
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karma50

Tacitus,
I agree with the chin/dip station. I have no access to good machines and use db's and chins/dips. I have met a lot of people who are quite big that can't do one legged squats or many honest bodyweight chins.

You can get amazingly fit on minimal equipment. Get a used chin/dip station and a copy of "Dumbbell Training for Strength and Fitness" by Fornicola ad Brzycki. Even if you have access to machines, at most gyms you have to wait to use a machine at some point, and interrupt the flow of the training.

You can get great stength and metabolic conditioning form simple equipment.
Griff
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mentzerfan

Thanks a lot for that. I was thinking about starting off squatting with the dumb bells, rows & press ups moving to inclined press ups.
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manzo

karma50 wrote:

Get a copy of "Dumbbell Training for Strength and Fitness" by Fornicola ad Brzycki.
Griff


I second that.
You wont be short of routines or ideas with this book.
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Ciccio

Tacitus wrote:
Thanks a lot for that. I was thinking about starting off squatting with the dumb bells, rows & press ups moving to inclined press ups.


Some tips:
-When squating with db's, go ass to grass.
-You can utilize sissy squats to pre-ex.
-You can utilize db SLDL to post-ex.
-Is your bench adjustable (incline position)? Then do bench rows if you don't like to work out one side after another and want to safe your lower back.
-Try to pre-ex lats with db pullovers(load both db's, so you have one of them for pullovers and then imediately use both for rows)
-Try the db fly + db bench press pre-exhaust with same weight. If you feel you get too many reps with this, try db fly + push up pre-ex
-Find 2 chairs (with sturdy arm rests is even better) to do bench dips(load a plate or two on your checks for adding resistence)
-Get a chinning bar
....

If you need more, tell me.

Regards,

Franco
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Ciccio

Tacitus wrote:
Thanks a lot for that. I was thinking about starting off squatting with the dumb bells, rows & press ups moving to inclined press ups.


Some tips:
-When squating with db's, go ass to grass.
-You can utilize sissy squats to pre-ex.
-You can utilize db SLDL to post-ex.
-Is your bench adjustable (incline position)? Then do bench rows if you don't like to work out one side after another and want to safe your lower back.
-Try to pre-ex lats with db pullovers(load both db's, so you have one of them for pullovers and then imediately use both for rows)
-Try the db fly + db bench press pre-exhaust with same weight. If you feel you get too many reps with this, try db fly + push up pre-ex
-Find 2 chairs (with sturdy arm rests is even better) to do bench dips(load a plate or two on your checks for adding resistence)
-Get a chinning bar
....

If you need more, tell me.

Regards,

Franco
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HeavyHitter32

With dumbells, you can do the squats as mentioned, as well as lunges (use caution). I do calf raises with dumbells on a calf block. Deadlifts and stiff-legged deadlifts with dumbells work well too. All of these exercises will take care of your lower body.

Upper body is easy with a lot of options, especially with a chin/dip bar. Don't forget pullovers, rows, shrugs, curls, tricep extensions, lateral raises, presses...the list goes on and on.
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davise

Many years ago all I had was a trap/shrug bar and a chin dip station. Doing those three exercises plus some crunches while I saved up to get a squat rack, bench and olympic weight set gave me my best initial gains.

I did the shrug bar squats off weight plates to give a little more quad stimulation. Although not doing isolation type exercise (other than crunches) I built plenty of size all over my body.

The biggest hurdle was boredom...doing the same exercises month in and month out did get kind of monotonous and always trying to beat previous reps and poundages in the same exercises got mentally tough. That being said, I think it is doable.
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Robert Francis

New York, USA

ics wrote:
I would look for a used Dip/Chin Station. Chinning and Dipping are one of the best upper body exercises in my opinion. I picked one up for $25 used.

ics



Better yet, make your own chin bar and dipping bars out of about 3 bucks of plumbing pipe from a plumbing supply place, (or about $15.00 if getting ripped off at HOME DEPOT is more convinient).

Also, use that dipping belt as your hip-belt squat. Extend by adding chain as needed. Barbell plates are cheap at garage sales-pennies really-sometimes you find them for free on rubbish day.

Take a weekend day to clean your stuff up and give it all a shot of rustoleum to add to your enjoyment of your garage gym-and you don't have to stay with basic black either...
Much luck. Looking forward to seeing photos of your finished old school gym.
zand.
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gorlando

zanderinst wrote:
Barbell plates are cheap at garage sales-pennies really-sometimes you find them for free on rubbish day.

.


I was driving the other day and saw some plates on a plate tree on the side of the road, with a flat bench too. I spun around and it had a sign that said, "free to a good home". so I took the bench, 2 new 45's, 2 new 35's, 2 25's. sweet!
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mentzerfan

Thanks to all people taking the time to help, it's much appreciated.
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kata14

Hi guys!
What I've got in my garage is:

A Rack with dips and chins,
A Bench,
An Olympic Barbell,
A pair of Dumbbells,
and an awful lot of cast iron...

Kata
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AShortt

Ontario, CAN

Here is a no equipment exercise for triceps that is harder and better than it looks. I have enjoyed using it several times:
http://www.physigraphe.com/...th/ex_47_03.htm

Regards,
Andrew
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WoodEn

HeavyHitter32 wrote:
With dumbells, you can do the squats as mentioned, as well as lunges (use caution). I do calf raises with dumbells on a calf block. Deadlifts and stiff-legged deadlifts with dumbells work well too. All of these exercises will take care of your lower body.

Upper body is easy with a lot of options, especially with a chin/dip bar. Don't forget pullovers, rows, shrugs, curls, tricep extensions, lateral raises, presses...the list goes on and on.


By the way, how do you guys squat with dumbbells ??
I mean, with a barbell, the bar is behind the neck, but with the DBs ...


John
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Drew Baye

Florida, USA

WoodEn wrote:

By the way, how do you guys squat with dumbbells ??
I mean, with a barbell, the bar is behind the neck, but with the DBs ...


John


During a DB squat the DBs are held by the sides.
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k38wood

it was interesting being around
Arthur for as long as I was...
certainly the mission was to sell
Nautilus machines and make as much money as possible but I always got
the feeling that Arthur's sympathies were with the kid training in his
Dad's garage or basement with very basic equipment... There were great
periods of Arthur's life where he had
very little(more time with almost nothing than times where he had a lot)
...to get something done he learned to
be resourceful...and make the most of what he had. His basic message was always: know how to use all tools
correctly... and make the most with what you have while you are striving to develop better tools...
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Robert Francis

New York, USA

gorlando wrote:
zanderinst wrote:
Barbell plates are cheap at garage sales-pennies really-sometimes you find them for free on rubbish day.

.

I was driving the other day and saw some plates on a plate tree on the side of the road, I spun around and it had a sign that said, "free to a good home". so I took the bench, 2 new 45's, 2 new 35's, 2 25's. sweet!



GOOD BOY GOR!!
That's what I like to hear. Just a little persistance pays off-that's REAL OLD SCHOOL BODYBUILDING! Those roadside grabs are what I respect, and you really scored with that weight tree. Spray those pups w' some rustoleum that looks good to you and get a photo on here!
zand.
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Robert Francis

New York, USA

kata14 wrote:
Hi guys!
What I've got in my garage is:

A Rack with dips and chins,
A Bench,
An Olympic Barbell,
A pair of Dumbbells,
and an awful lot of cast iron...

Kata


You forgot to mention your step ladder for the rack so you can take advantage of NEGATIVE dips and NEGATIVE chins...
zand.
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Robert Francis

New York, USA

By the way, how do you guys squat with dumbbells ??
I mean, with a barbell, the bar is behind the neck, but with the DBs ...


John[/quote]

John,
My own preference is to forget squatting with dumbbells and use your dipping belt. Standing on a cinder block or railroad tie under each foot, suspend your iron between your massive quads and squat allowing the weight to descend into the "well"-so-to-speak.

Make a nice deep bottom-out point by extending chain long enough for the load to bottom out. In this way, you can go to blinding failure and still exit the exercise safely.

Calf press the same way, just change the blocks over to form a step. There's your total leg machine for about 6 bux.
zand...
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kata14

zanderinst wrote:
kata14 wrote:
Hi guys!
What I've got in my garage is:

A Rack with dips and chins,
A Bench,
An Olympic Barbell,
A pair of Dumbbells,
and an awful lot of cast iron...

Kata

You forgot to mention your step ladder for the rack so you can take advantage of NEGATIVE dips and NEGATIVE chins...
zand.


Yeah, you're right I forgot it...I have also a wall looking glass.
D'you have it?

kata

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WoodEn

zanderinst wrote:
John,
My own preference is to forget squatting with dumbbells and use your dipping belt. Standing on a cinder block or railroad tie under each foot, suspend your iron between your massive quads and squat allowing the weight to descend into the "well"-so-to-speak.

Make a nice deep bottom-out point by extending chain long enough for the load to bottom out. In this way, you can go to blinding failure and still exit the exercise safely.

Calf press the same way, just change the blocks over to form a step. There's your total leg machine for about 6 bux.
zand...

Thanks to Drew and Zand, never thought of squatting this way before.
Think I'm going to give it a shot next week.

John
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Robert Francis

New York, USA

kata14 wrote:

Yeah, you're right I forgot it...I have also a wall looking glass.
D'you have it?

kata



I've got a floor-to-cieling mirror for my garage gym-in storage FOR NOW. I don't care much for mirrors and women I train DO NOT LIKE THEM AT ALL.
I am training myself and my people in the downstairs facility. I will set up the mirror as part of my Old School facility in late winter-ready for action in April.
zand...
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hungrywebworm

zanderinst wrote:

My own preference is to forget squatting with dumbbells and use your dipping belt. Standing on a cinder block or railroad tie under each foot, suspend your iron between your massive quads and squat allowing the weight to descend into the "well"-so-to-speak.

Make a nice deep bottom-out point by extending chain long enough for the load to bottom out. In this way, you can go to blinding failure and still exit the exercise safely.

Calf press the same way, just change the blocks over to form a step. There's your total leg machine for about 6 bux.
zand...


I tried this and liked it but with several 45lb plates hanging between my legs I have to use an ultra wide stance. Do you have to do the same or do you have a tip I can use?
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Robert Francis

New York, USA

hungrywebworm wrote:

I tried this and liked it but with several 45lb plates hanging between my legs I have to use an ultra wide stance. Do you have have a tip I can use?


Hi h.w.w.

1-If you are using SOOO many 45's that they are that wide switch to 100's...OR, increase the height of your footstage AND increase the length of the chain so that the weight is suspended LOWER and that your bottomout remains the same. ALSO...

2-Consider a weight loading peg. Just a steel bar with a ring attachment for a carabiner on top and a collar below. For the collar below you will need to drill the bar through and instead of using the rinky-dink allan screw that comes with the collar-use a roll pin that holds the collar on by going staight through the steel of the bar. Should'nt take more than 15 minutes and a roll pin might set you back 30 cents from a machine tool supplier.

3-Have you seen the Super Squats Hip Belt? I like Randy Strossen, but the truth is you can make one of these things pretty easily by having a leather guy stitch some leather "ears" to your dipping belt aimed behind you attached to chain. This will secure a barbell both in front and back of you (use a shorter than normal bar for this so you dont have such a balance job of it). Now you can squat with the width you prefer.
Good Luck,
zand...
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