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Strength t training with minimal equipment?

post #1 of 35
8/22/09 at 6:18pm
Thread Starter 
I've been dropping some weight by doing a lot of cardio (even for this board) and watching what I eat. I'd like to add some strength training to minimize muscle loss. However, I just can't get to the gym regularly (primarily because I'm pushing the cardio). I could squeeze in some additional work with the cardio at home. I'm happy to pick up a few things (dumbbells, chinup bar, etc), but I don't want to add a lot of equipment. Does anyone have a good strength routine I can add or a recommendation for something already out there?
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post #2 of 35
8/22/09 at 6:30pm
Barbell and weights is really all that should be required.
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post #3 of 35
8/22/09 at 6:38pm
to do any real weightlifting you need to do squats, so a power rack is a must have to do them safely. Power rack + olympic weights/bar + adjustable bench, you will be able to get a quality lifting routine in and it will be safe to do alone.

if thats too much equipment, get a set of adjustable dumbbells (olympic db bars and olympic plates will do for cheap, Ironmaster or powerblock dbs if you have the cash) and a pullup bar. Dumbell squats kinda suck though...
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post #4 of 35
8/22/09 at 6:50pm
Quote:
Originally Posted by why View Post
Barbell and weights is really all that should be required.

Or one kettlebell
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post #5 of 35
8/22/09 at 7:00pm
Bowflex makes some cool adjustable bar bells. They go from 5 to 52 lbs each. There's also a heavier version. Cost is $300 or so. They work great. Def. recommended if you are serious and don't have much space. It's like having a rack of weights, but they only take up the space of one large pair.
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post #6 of 35
8/22/09 at 7:12pm
Depends on what you mean by minimal.

Absolute minimum: olympic adjustable DB handle, used olympic weights as necessary, secure collars.

Minimum but sufficient for a wide variety of exercises: olympic bar, weights (often found as 300lb set but you can and should buy more weight), rubber flooring (e.g. one 3/4" stall mat), collars.

Minimum and sufficient for most exercises: oly bar, weights, flooring, utility bench, oly DB handle or two, enough collars for all the equipment. With this set-up you can do just about every freeweight exercise with the notable exceptions of squats (need a rack), barbell bench press (need a bench), and pullups (need a bar).
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post #7 of 35
8/22/09 at 10:57pm
I have 1 adjustable bench(flat, incline, decline), 1 olympic barbell and 300lbs in weights.
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post #8 of 35
8/22/09 at 11:18pm


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lefty
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post #9 of 35
8/22/09 at 11:51pm
If you do go the adjustable dumbbell route, AVOID BOWFLEX adjustables. They are cheaply made of plastic and break easily. And they only go up to 50lbs, which unless is much too light with no option to upgrade. Ironmasters stock can go to 75lbs and you can buy add ons to go higher. 75lbs is pretty good for me, I only weight 160 though and am not jacked.

olympic adjustable dbs are a good choice on the cheap, pic them up off craigslist. Not as nice, convenient as ironmaster or powerblock, but they are cheap and expandable.
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post #10 of 35
8/23/09 at 12:07am
phew, for a minute there i thought you meant training with minimal gear.
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post #11 of 35
8/23/09 at 2:13am
Bare min is a pull up bar, bench, and maybe those weight adjustable dumbbell bars (powerbars?) Honestly, would just do alot of body weight exercises such as pushups, pullups, dips, etc if youre aiming for minimal
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post #12 of 35
8/23/09 at 10:17am
Quote:
Originally Posted by blynch View Post
If you do go the adjustable dumbbell route, AVOID BOWFLEX adjustables....

I've been using Bowflex adjustables for at least 5 years. They may not be the most durable, but unless you're throwing them to the ground, I don't see any reason they wouldn't last indefinitely.
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post #13 of 35
8/23/09 at 10:24am
Wish someone would make a good set of adjustable dumbbells for a reasonable amount of money. Ironmasters are supposed to be great, but almost $500 for a couple of (up to) 75 lb dumbbells is crazy. I don't see why something comparable couldn't be offered for half of that or less.
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post #14 of 35
8/23/09 at 10:36am
Quote:
Originally Posted by Taxler View Post
I've been using Bowflex adjustables for at least 5 years. They may not be the most durable, but unless you're throwing them to the ground, I don't see any reason they wouldn't last indefinitely.

You haven't outgrown 50lb dumbbells in five years?
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post #15 of 35
8/23/09 at 6:48pm
Bare minimum is adjustable dumbbells and pull up bar. If you are looking for a strength and cardio routine for doing at home, I'd recommend P90X.
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