Greek_beast95
Member
What’s up guys got a squat rack for Christmas since being in MA gyms are closing left and right , what would be your ideal workout routine if all you had was a squat rack , barbell and a bench thanks !
MESO-Rx
Anabolic Steroids
Squat rack only
- Thread starter Greek_beast95
- Start date
Btcowboy
Member
What more do you need? Whats your goals, size, strength, weight-loss, general fitness? How much weight you have to lift?
Thats about all I have except some Loadable DBs and an EZ Bar.. can do everything I want and more
Squat, bench, deadlift, overhead press, rows, and pull ups. All you need as long as you have enough plates. I did the same thing during the last lockdowns. You can do about any program really. Get a set of bands too.
Greek_beast95
Member
Well before the whole covid shit happened I was 5’8 195 and semi lean , was going in a great direction but this last 10-11 months I haven’t been cycling or lifting and started eating like total trash and have definitely added some fat , I’m trying to lose this new fat and get my old size back . I’m not sure what you meant when you said “ how much weight you have to lift ?”
Btcowboy
Member
How many weight plates do you have is what I meant.
^^^ This. I would just add it’s YOUR squat rack baby, gotta do all the curls you want in there!
Greek_beast95
Member
Sadly I only have about 180 pounds worth which isn’t nearly enough for me so I’ve been looking online for people selling there old stuff and it’s crazy how expensive plates are lol
Greek_beast95
Member
Lmfao that’s right damnit , can do curls and stare at my phone all I want without anyone waiting on me
180lbs is enough for split squats, overhead press, and good mornings. With some bands to add resistance you could bench and do hip thrusts. Also lying triceps extensions and curls for the arms. Higher rep front squats and Romanian deadlift too perhaps. I'd get more plates ASAP, but there's no reason not to get good workouts in the meantime. Especially after a year off. Just be creative.
Btcowboy
Member
Nope but do what you can with it and get more on order and check all the sites for used. @Perrin Aybara has some great suggestions for ya. Use this time to get back into it
BalrogRebel
Member
Close grip floor press could easily be challenging even with that weight. Can also focus more on incline, or maybe superset incline and skullcrushers/tricep extensions.
Hardest part by far for home-workouts are deadlifts. Takes way too many plates, need something to cushion the landing if you're in an apartment, and bands aren't a much cheaper option either, pound per pound. Trying to add "homemade resistance" (water jugs) is a terrible idea too, they swing and wobble all over the place destabilizing you and possibly falling off. High-reps RDL is as close to DL as you could get, but that's probably still not enough even if you double your current resistance. Deficit wide-stance stuff might work at first, but it should catch up to your standard DL resistance after a short while (and it's less stimuls anyway).
So you might want to ask yourself how much you want to commit. If you invest a decent amount (not crazy sums) you might end up with a home gym that's good enough to say bye bye to gyms for good, and you'll probably break even in a couple of years from what you save on subscriptions. I'd say the investment is worth it for anyone who is passionate and knows he'll be going at it for years to come, and the only factor then would be whether or not your house can actually sustain such equipment.
Hardest part by far for home-workouts are deadlifts. Takes way too many plates, need something to cushion the landing if you're in an apartment, and bands aren't a much cheaper option either, pound per pound. Trying to add "homemade resistance" (water jugs) is a terrible idea too, they swing and wobble all over the place destabilizing you and possibly falling off. High-reps RDL is as close to DL as you could get, but that's probably still not enough even if you double your current resistance. Deficit wide-stance stuff might work at first, but it should catch up to your standard DL resistance after a short while (and it's less stimuls anyway).
So you might want to ask yourself how much you want to commit. If you invest a decent amount (not crazy sums) you might end up with a home gym that's good enough to say bye bye to gyms for good, and you'll probably break even in a couple of years from what you save on subscriptions. I'd say the investment is worth it for anyone who is passionate and knows he'll be going at it for years to come, and the only factor then would be whether or not your house can actually sustain such equipment.
Btcowboy
Member
Hey those are real nice band pegs!!!
Btcowboy
Member
Lol if I remember your design
