Yes! Do you have dumbells, too?
I say get the book, because with what you posted you would be good to go and I *think* the main thing in stage one that you wouldn't be able to do is the lat pulldowns, but I know there is a substitute posted around here.
__________________
Ginger
"The miracle isn't that I finished. The miracle is that I had the courage to start." ~ John Bingham
Yes, we (boyfriend & I) work out in a home gym and all we have are:
- Powerblocks (adjustable dumbbells basically)
- weights bench
- step (from The Firm workouts - hey it works!)
- Swiss (exercise) ball
It really would be nice to have a pulley, and we plan to get one someday, but for now the alternative methods in the book seem just fine.
I saw this book at Barnes and Nobles but didn't have much chance to pick it up and really look at it.
A friend of mine told me about these boards so I thought I would come on and ask
I can't afford nor have time to get to a gym with two infants at home.
I have lots of weights, a step, resistant bands, ball, barbell and weights for it.
can I still do the workouts in this book with what I have? would I need a lot more equipment?
thanks
I have most of what I would need at home; however, I can't imagine doing these workouts without a squat rack. So, I prefer the gym. But, if I were to switch to home workouts, I would just get a squat rack and then I'd be pretty much set.
the eye candy is better at the gym, lol. jane knows. these three cuties that lift right after I do in the early am are precious--just enjoying the scenery....
I do them at home as well, have a pulley for the lat pull downs (you can find used ones for good prices if you hunt aroung) Don't have a Squat Rack, but luckly have a hubby that's willing to spot me. I just have to make sure he's around when I train!!!
What would be a good replacement for a squat rack? I really have NO room in my living room for something that huge and I live alone so there is no one to spot me. I don't have a gym membership so that's out as well...
Is there still a way to reap the benefits of the workout w/o a squat rack?
I do have a barbell, but I'm assuming I'll get to a point where I won't be able to lift it over my head safely. I guess I'll cross that bridge when I get to it.
ok... this is really "ghetto," but it was kinda awsum in it's own way...
When we first decided to switch over to iron (we had a bowflex, and we outgrew it) we had some standard weights. I screwed a 2x4 to the wall nice and solidly, then into it I screwed some pegs that go in the garage to hang stuff like ladders on. then, we used that. it held about 200#. It was great... in an ugly-as-hell sort of way...
Now, of course, we have everything but a pulley, but we have bands and suchnot to compensate for that. But still, that crap screwed into the wall was great. I didn't worry about safety bars (although saw-horses would do) because with only 200 pounds, you could easily just drop that off your back with nary a problem to our floors (carpet and pad).
Anyway, the workouts can be done at home, and if you have counters nearby you can put dumbbells you can't hold at your sides on them, and then lift them up to your shoulders that way. Pulleys can be approximated with resistance bands, which are pretty awsum, and usable for many other things. Seriously I wouldn't worry about the safety bars if you don't have anything. unless you're lifting a lot, it's not gonna be a problem to dump off your back standing, and usually you can get back down and drop from lower even.
I've been doing the workouts at home, and it's working pretty well. I haven't reached the point yet where I need a squat rack. I have 30 lb dumbbells and I've been doing the squats a little deeper and they're much harder that way. I have to admit, I like that I can learn the exercises without an audience. My first few attempts at the swiss ball jackknife were kind of embarrassing!
I do have some questions about the back work though. I've been doing the alternate exercises recommended in the book, but I know they're not as good as the ones Cosgrove chose. Should I be doing any extra exercises to compensate for what I'm missing? I think I read that the lat pullover doesn't hit the pectorals as well as the machine does.
I'm wondering if we can turn this into a question for Lou since I also lift at home and I am planning to start NROLW on Monday. I have most stuff I need but no squat rack and usually work out when home alone. I know I can already manage a set of 15 squats with 40lbs and I also know I can't get a barbell with more than about 50lbs onto my shoulders safely. Is there any way around this without buying a squat rack? For example, would doing more sets at 40lbs be effective?
For example, would doing more sets at 40lbs be effective?
sure, but it won't be Alwyn's workout. That doesn't mean it's a bad thing, just that changes and modifications pull a workout farther away from what its creator intended and more toward something you've created. Doesn't make it bad, doesn't mean it isn't necessary and unavoidable, just makes it different.
In the long run, in order to be "properly" doing the workout according to the way Alwyn wrote it, you'd need all the equipment, need to do all the exercises properly, need to do the sets/reps/rests exactly, etc.
ok... this is really "ghetto," but it was kinda awsum in it's own way...
When we first decided to switch over to iron (we had a bowflex, and we outgrew it) we had some standard weights. I screwed a 2x4 to the wall nice and solidly, then into it I screwed some pegs that go in the garage to hang stuff like ladders on. then, we used that. it held about 200#. It was great... in an ugly-as-hell sort of way...
Now, of course, we have everything but a pulley, but we have bands and suchnot to compensate for that. But still, that crap screwed into the wall was great. I didn't worry about safety bars (although saw-horses would do) because with only 200 pounds, you could easily just drop that off your back with nary a problem to our floors (carpet and pad).
Anyway, the workouts can be done at home, and if you have counters nearby you can put dumbbells you can't hold at your sides on them, and then lift them up to your shoulders that way. Pulleys can be approximated with resistance bands, which are pretty awsum, and usable for many other things. Seriously I wouldn't worry about the safety bars if you don't have anything. unless you're lifting a lot, it's not gonna be a problem to dump off your back standing, and usually you can get back down and drop from lower even.
Those are some great suggestions! We are in search of a fairly inexpensive squat rack, but if it comes down to it we may go that route. I've been able to go to the gym, but my Hubby just started NROL and works out at home.
__________________
Ginger
"The miracle isn't that I finished. The miracle is that I had the courage to start." ~ John Bingham
sure, but it won't be Alwyn's workout. That doesn't mean it's a bad thing, just that changes and modifications pull a workout farther away from what its creator intended and more toward something you've created.
I realise that which is why I am asking the question I guess - after all there is not only one single perfect workout and this workout in the book has "acceptable" modifications - I'm hoping the authors could comment on whether there is an acceptable modification for this exercise or whether I simply need to cough up the money
I realise that which is why I am asking the question I guess - after all there is not only one single perfect workout and this workout in the book has "acceptable" modifications - I'm hoping the authors could comment on whether there is an acceptable modification for this exercise or whether I simply need to cough up the money
I don't know how often they are reading these individual posts. Therefore, you're probably more likely to get a response from an author if you put your question in this thread: Questions for the authors?
Lou is still responding to this thread.
__________________ Just because your mother thinks you're special doesn't mean I do
You can get squat racks that hold a couple hundred lbs at sporting goods store. some of them even "fold up" I believe.
I have the Gold Gym Squat Rack that comes with a bench. You can find them at wal-mart for about $200. and I think they can hold up to 300 lbs. However, once I outgrow this particular squat rack, I'm going for a power cage with a lat pull down station attached.
__________________ It all starts with the mind, but the thoughts, the intention aren't enough. Action needs to come next. Dream it, believe it, plan it, execute it, celebrate it. - Wendy
you're probably more likely to get a response from an author if you put your question in this thread: Questions for the authors?
thanks I will, though following some internet investigation I am coming round to the idea of a squat rack. I'm actually in the UK so what's available is a little different but there seems to be something around £70 which doesn't take up a whole room . But I will try asking the question as it will affect a few people I think - until end of last year I didn't have a gym room but just used my sitting room for working out and there's no way I could have fitted in a squat rack then.
You could also get a weighted vest that will add weight to your squats. I know a few people who use weighted vests along with their barbells or dumbells for squats.
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Smile, it makes people wonder what you're up to!
I can think of two options for getting the bennies of squats without a squat rack.
The first is a barbell hack squat, which uses your lower-body muscles in a movement pattern that sort of splits the difference between a squat and deadlift:
Anytime you find yourself someplace where there's no heavy equipment, or no place to do heavy lifts safely, opt for exercises that challenge your balance and coordination. The worst that can happen is that you'll increase your core strength. The best is that you'll develop "pillar strength" -- strength and stability in your shoulder blades as well as your core and hips -- while also kicking your metabolism into a higher gear. (Fear of falling over with heavy objects in your hands is a great way to get those adrenal hormones to do your bidding!)
I realize the last option is different from what Alwyn intended in his program design, so using any type of OH squats in place of barbell back squats means you're changing the workout.
Still, like that Voltaire guy once said, "The perfect is the enemy of the good." If you can't do the workouts as designed, you have to improvise, and some improvisations are better than others.
Can you do the workout on a home gym?
. But I will try asking the question as it will affect a few people I think - until end of last year I didn't have a gym room but just used my sitting room for working out and there's no way I could have fitted in a squat rack then.
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