Guide to setting up home gym?

[TroyD]

Hey guys,
Long time lurker, first time poster
I used to be pretty into the gym when i was younger. Had Arnies bodybuilding bible, kept training notebook, all that jazz
looking to get back into it, but in more of in a home gym capacity
wondering if you can recommend any good articles on setting one up?
Found some (http://stronglifts.com/home-gym-equipment-buyer-guide/" onclick="window.open(this.href);return false;, http://www.matshop.com.au/blog/how-to-s ... -home-gym/" onclick="window.open(this.href);return false;, etc…) but google-fu isn’t strong

Reckoned you guys would have some good stuff you’ve come across?

[Boss Man]

Hi Troy, good to speak to you.

I don't know of any guides on setting up but I can suggest a setup that might work for you if you're okay with that.

[TroyD]

Hey Boss Man,

Yeah for sure, that'd be really helpful

[Boss Man]

This is the sort of stuff you could be getting for a good all round home setup, which I posted for someone else a while back..

1x 10kg, (22lb), free bar

2x 2kg, (4.4lb), mini bars

4x locking collars

2x 10kg, (22lb), weight discs

4x 5kg, (11lb), weight discs

4x 2kg or 2.5kg, (4.4lb or 5.5lb, depending on the manufacturer), weight discs

4 x 1kg or 1.25kg, (2.2lb or 2.75lb, depending on the manufacturer), weight discs

4x 0.5kg, (1.1lb), weight discs.

A weight lifting bench preferably with risers to keep the bar on and an inclining back rest.

A squat rack, though if this represented too much of a cost issue there are alternatives to barbell squatting, so it wouldn't be a must have, but a very beneficial thing.

Optional things include two rubber tubes, a medicine ball and a swiss ball

[Rahat1]

You have to follow below things to build a home gym:
Home gym space : Below how much space you need:
Width× depth: 108 square feet. Height: your length+3 feet. So you can overhead press without the barball hitting the ceiling.
2. Gym flooring: 2-3 layers plywood or heavy carpet on top.
3. PowerRack: The power rack facilities getting the barbell in the starting position on the squat & Benchpress. It safety pins increase safety.
4. Barbell: Here is what to look for choosing a bar for your home gym:
Strong: Never bends, handles up to 1000lbs/450kg, 45lbs/20kg weight, 7ft/2m20 length, 2″/50mm sleeves, 28mm grip, center knurling.
5. Plates: Weight: Get 4 plates of 2.5/5/10/20lbs and 6 of 45lbs (so 4x 1.25/2.5/5/10kg and 6x 20kg). Totals for 440lbs/200kg when including your bar.
iron: Usually cheaper than rubber coated.
Round: Angular plates make exercises where you pull the bar from the floor, like Deadlifts or Barbell Rows, impossible. Get round plates.
6. Extras: shoes, chalk, dipbelt, resistance bands, ruck suck, foam roller, bumper plates box, adjustable bumpbells.

[Boss Man]

You have to follow below things to build a home gym:
Home gym space : Below how much space you need:
Width× depth: 108 square feet. Height: your length+3 feet. So you can overhead press without the barball hitting the ceiling.
2. Gym flooring: 2-3 layers plywood or heavy carpet on top.
3. PowerRack: The power rack facilities getting the barbell in the starting position on the squat & Benchpress. It safety pins increase safety.
4. Barbell: Here is what to look for choosing a bar for your home gym:
Strong: Never bends, handles up to 1000lbs/450kg, 45lbs/20kg weight, 7ft/2m20 length, 2″/50mm sleeves, 28mm grip, center knurling.
5. Plates: Weight: Get 4 plates of 2.5/5/10/20lbs and 6 of 45lbs (so 4x 1.25/2.5/5/10kg and 6x 20kg). Totals for 440lbs/200kg when including your bar.
iron: Usually cheaper than rubber coated.
Round: Angular plates make exercises where you pull the bar from the floor, like Deadlifts or Barbell Rows, impossible. Get round plates.
6. Extras: shoes, chalk, dipbelt, resistance bands, ruck suck, foam roller, bumper plates box, adjustable bumpbells.

1. Why would people need or necessarily want a dip belt, ruck sack, or foam roller?

2. Why do the dimensions of the room need to allow for overhead pressing. This assumes overheard pressing is a staple in most peoples workouts, which it may not be for some and besides you can do that exercise sitting down on a bench if the space is not enough.

3. 20kg bars are good, but most people need only use a 15kg, (33lb) bar which would probably handle 250kg, possibly more. most people wouldn't use more than that for deadlifting, unless they were massive juicers.

4. power racks are okay for freebar / olympic benching, but dumbbell benching would eliminate the need for this equipment.

5. 6x 20kg plates is not necessary for most, unless you lift big on your deadlift. They're something you could invest in when or if you need them, not something you'd need to begin with, unless you already lift big.

If you have 6x 10kg plates supplemented with other stuff on your bar, you'll have around 100kg+, which would be more than adequate for the novice or intermediate user and if needs be buy 2x 20kg plates supplemented with 10khg and 5kg discs, then buy more 10's and 20's if needed.

Your prescribed setup would be okay for the really big lifter, but for most people it would just increase the cost and be a bit unnecessary, because most people could use a reduced setup like the one I suggested and buy more equipment if or when they needed it.

[toddhicks209]

You can check out the Total Gym which is used by Chuck Norris and doesn't appear to take up much space. You can find information about it here: http://www.totalgymdirect.com/total-gym ... k-workout/" onclick="window.open(this.href);return false;