Build deadlift muscles

Training at home - this is how you set up a good home gym

What does a good home studio look like? How much money do you have to spend, what things do you need and what is just a waste of money? Can a home studio only rudimentarily keep up with your fitness studio, which has hundreds of machines, some of which alone cost as much as a small car?

Machines or free weights?

If you are serious about training and I assume that you are considering buying a home studio, it should be clear that you don't need any machines. A solid and balanced muscular system can be achieved with complex basic exercises. A closer look at whether machines or free weights are better can be found here: Machines vs. free weights (coming soon) OK, now that we have clarified that you definitely don't need a 50,000 euro machine park at home, we can look around take care of the question of what you now sensibly need instead. In principle, more than a barbell and devices for self-weight exercises are not required to be able to train perfectly. In addition, dumbbells, kettlebells or gymnastic rings can round off the equipment, but are not a must. I'll only go into barbell training here, as the other pieces of equipment basically serve the same purpose.

The right training plan for training at home?

In order to know what equipment you need for your home studio, we first have to clarify the question of what a good training plan should look like. Which training plan is right for you depends on your goals and your training status! A good training plan consists essentially of complex basic exercises: squats, deadlifts, bench presses, rowing, etc. This also includes self-weight exercises such as pull-ups or dips. these are Exercises that appeal to many and large muscle groups and ensure balanced muscle development. This basic principle of a good training plan applies to both beginners and advanced users. Useful beginner programs are, for example: FEM training plan, Starting Strength, 3 × 5 program

What equipment do you need for barbell training now?

In any case, of course, a barbell and weights for one. They form the basis of the complete training. You will also need a power rack, a squat track or squat stands. They offer you the opportunity to put the dumbbell down if the weight is too high or you can no longer get up because you have trained to failure. In short: it is for your safety and your health. For the bench press, as the name suggests, of course you need a bench. As a base you need mats, which are particularly recommended for deadlifting and standing. The ground beneath your feet will thank you if there is something in between that cushions the impact of a slightly rudely descending pole when it is necessary. The owner of your house won't be too happy if the floor gets holes. Pull-up bars and dip bars are recommended for self-weight exercises such as pull-ups and dips as useful support exercises.

What should you watch out for now?

The quality of your equipment is particularly important for the barbell and the rack.

The barbell

A good barbell is 220cm long, 50mm thick at the weight mounts, weighs 20kg and has rotary ball bearings so that the weight mounts can rotate independently of the rest of the bar (this is easy on your joints). A shorter bar is of little use as it does not fit into standard racks and / or does not offer enough space for weights.

50mm, 2.20m and 21kg Olympic barbell with rotating ball bearing

A light bar with 10kg or less weight, on the other hand, has too little stability to not start to bend with higher or even medium-high weights, just like a thinner bar with only 30mm (apart from the fact that there are practically no 30mm bars with freely rotating Ends there in the market). Usable poles start in the price range 100-150 euros and top poles are available from 300-400 euros. 20 kg barbell incl. Spring locks:https://www.amazon.de/gp/product/B001FBT2Y8Alternative 20 kg barbell bar incl. Spring locks:https://www.amazon.de/gp/product/B001FBSWQM

The rack: power rack vs. squat rack vs. squat stands

When it comes to the question of power rack vs. squat rack vs. squat stands, I advise you to use the power rack, as it is simply more flexible than a squat rack. “Squat stands”, on the other hand, are the cheapest, but also the worst option among the three. They quickly become a very shaky proposition at heavier weights. Power racks start in the price region from around 250-300 euros and go up to several thousand euros. In the lower price range, they differ mainly in the fineness with which you can adjust the height of the shelves (the finer, the better: If the safety rest for bench presses is 5cm too high and you can't press deep enough with it, or it can is 5cm too deep and if you put the heavily loaded bar on it in an emergency, you would squeeze your chest accordingly, then that is nothing) and in terms of stability and the associated weight, up to which the rack reliably fulfills its purpose. Here it makes perfect sense to spend 400-500 euros and not have to buy a new one for the rest of your life. On the other hand, you don't need a rack of several thousand euros.

Alternatively: squat stand

A stand-alone squat stand is a good choice, especially if you have limited space. After training, you can put them together compactly. The height adjustability allows you to adjust it to your size. In addition, it is possible to use the squat stand for bench press, as there are 2 extra shelves for it. To do this, of course, you have to have a weight bench that you can use with the squat stand.

https://www.amazon.de/GORILLA-SPORTS%C2%AE-Kniebeugen-St%C3%A4nder-Squat-Rack-Schwarz/dp/B01ETD0H6U/ref=sr_1_7?dchild=1&handlerName=OctopusTopRatedStream&qid=1578&refinements=OctopusTopRatedStream&qid=1578 3A184747031 & s = sports & sr = 1-7

A squat stand with several cross connections is a little more stable and also a little more expensive. This connects the stand and thus ensures more stability.

https://www.amazon.de/GORILLA-SPORTS%C2%AE-Power-Kniebeugen-St%C3%A4nder-Hantelscheibest%C3%A4nder/dp/B01MRV76HX

The Bank

As a bench, a simple flat bench is recommended as opposed to an adjustable bench, which also allows incline bench presses, but in the lower price segments only withstands much too little stress. You can get a good flat bench for around 100 euros, the bargain hunters among you can certainly get one for 20 euros used. In contrast to the squat and deadlift, which are actually much more essential exercises, almost everyone who trains (or at least thinks they would) have bench presses in their program, so decent used benches can be bought cheaply. One possibility: https://www.amazon.de/EINZIGARTIG-Profihantel-Klappbare-Deluxe-Hantelbank/dp/B00P7MXY5O

Maximum load on rod, rack and bench

With these 3 things you should also pay close attention to how much weight the manufacturer tested them with. Something that is only loaded to 50kg is a waste of money because it won't last long. With a good training plan (which only very few have), a total beginner who has never trained in his life can, with appropriate nutrition, become advanced within half a year and probably also put on some weight (muscles now weigh sometimes, and from a certain point on, they are easier to build up with a calorie surplus than with a calorie deficit, so that a few kg of body fat can easily be added in between) If you now weigh 80kg today and only lift 30kg, with a good training plan you can easily weigh 100kg and lift 200kg in six months, just as you might then already bend 150kg and press 100kg. If you want to avoid having to buy new equipment in a few months, you should be foresighted when it comes to the loads. All three items of equipment mentioned should be able to easily cope with 300kg, the more the better. At the bench you shouldn't forget that it has to carry you in addition to the loaded barbell.

Mats

With the mats, you should make sure that they are not too thin. The fitness mats commonly sold in the lower price ranges bring next to nothing and most of you will hardly want to spend thousands of euros on good mats. Fortunately, there is an inexpensive alternative here: Stable mats. What a full-grown horse that stamps on it almost all day can withstand, your training can withstand too. Personally, I have 12mm thick horse stable rubber mats in my training room that weigh 20kg per square meter. A heavy-duty transporter could also roll over it for less than 15 euros per square meter. By the way: 3 square meters are the minimum requirement for a home studio and anything over 6 square meters is almost pure luxury. Also Solid rubber matsthat you usually put under washing machines are a good idea!

Weight plates

When it comes to weight plates, there are blatant price differences between branded plates, such as those used at world weightlifting championships, for 10 euros and more per kg and the low end of the price range, which at around 1.50 euros per kg is largely due to world market prices for Iron ore is intended. The following applies here: 51mm are a must, after all, 31s don't fit if you have a decent rod. Otherwise you can basically take the cheapest thing you can get: It's just a round shaped iron with a hole (or several, if handles are incorporated), that's all there is to it, nothing that would justify it for a washer Pay 10 times the price of one of the same weight from another brand. For starters, I recommend buying at least 200kg. If you want to have more than a few months of rest before you have to buy extra weight, then 300kg. Handles are practical, but not absolutely necessary. But since they usually only mean a very small surcharge, you should go for models with handles. The denomination of the slices is also important, i.e. how many slices of which weight. You can buy 0.25kg, 0.5kg, 1.25kg, 2.5kg, 5kg, 10kg, 15kg, 20kg, 25kg, 40kg and 50kg, with the 0.5, the 40 and the 50 a little rarer and and the 0.25 are extremely rare to find. You basically don't need 25s, 40s and 50s, since all discs from 20kg upwards on cast-iron discs have almost the same outer diameter and only differ in their thickness (with solid rubber discs, the weights from which this is the case are slightly different, but Since such bumper plates are very expensive and only necessary for weightlifting exercises, which I will not go into here, I will not deal with them further here). 0.25 plates are not really necessary for beginners either. You can think about this if you should ever be able to lift your 3.5-4 times your body weight. 0.5 mm discs, on the other hand, are relatively quick, especially when bench press and especially useful when pressing overhead. With the latter, you can often no longer make reasonable progress without it weighing less than 50kg, as the smallest possible steps of 2.5kg (1.25kg per side) without it are often too big increases in this exercise. 20kg discs are also mandatory so that when you deadlift, as soon as you can deadlift at least 60kg, you reach the optimal height of the bar for the exercise. 1.25kg is required for the usually appropriate increases in the bend, initially also with the press and later with the deadlift. 2.5kg, 5kg and 10kg are necessary to enable the gradations from the 1.25s up to the 20s. 15s are not absolutely necessary for this, but they are also useful (e.g. in order not to let the lower 10kg discs decide the bar height when deadlifting at 50kg). The following denominations are recommended for 300kg: 10 × 0.5kg, 4 × 1.25kg, 4 × 2.5kg, 2x5kg, 2x10kg, 2x15kg, 6x20kg and 4x25kg (the 25s are in there, because otherwise you won't get around 300kg with 20s but only on 280 or 320). For 200kg you just leave out the 25 and the rest of the denomination remains the same. If you really only want to buy 100kg (even if this is guaranteed not to last long, unless you weigh less than 50kg), then I recommend the following denominations: 10 × 0.5kg, 4 × 1.25kg, 4 × 2 , 5kg, 4x5kg, 2x10kg, 2x20kg

Pull-up bar and dip bars

A pull-up bar is included with almost every power rack, otherwise a door for 10-20 euros will do the job, unless you weigh more than 100kg. In the long run, however, if your rack does not have a built-in pull-up bar, you should look around for one with a wall or ceiling screw connection that carries more than 100kg so that you can also train with additional weight. With Dipbarren you have the choice between wall-mounted and free-standing ones, or they are available as accessories for your power rack. Here, too, as with both pull-up bars, make sure that they carry more than just your body weight, so that you can also train with additional weight. For the additional weight, a dip belt is recommended for both pull-ups and dips (you should get a useful one for 20 euros), on which you can hang weight plates. A Türeck: https://www.amazon.de/Klimmzugstange-Handpolster-transparente-Seitengummis-Montagevideo/dp/B07VMDS32H/https://www.amazon.de/Sportastisch-PREISSIEGER%C2%B9-Klimmzugstange-Trainingsstange-Babyschaukel / dp / B01MQU6G72 /

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