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I've just built out a free weights gym in my 3rd car tandem garage. This includes an adjustable bench, pairs of 5-50 lbs dumb bell set on a rack, and a squat rack with 280 lbs of rubber plates. I've put the entire gym on horse stall mats. (see images attached)
I'm not a novice in working out with free weights, but I'm also no expert. I've been working out on-and-off for several years but never consistent.
Any tips or advice before getting started with a workout regime? Also, I've heard from several people that working out at home is not as good as working out at a gym because it's not as motivating. Also, that I'll regret spending the money on setting this up (I bought the equipment used as about half the cost for a new similar set up).
The equipment you bought is just what you needed. If you can't get motivated to work out at home, the sure, it could be a problem... but your body won't care if you are moving weight in your basement or at a gym that you pay $100 a month for.
Stick to mostly compound exercises that hit the major muscle groups. You can probably hit them 3 times a week (say, Mon/Wed/Fri)
Squats, Deadlifts, Bench Press, Overhead Press, Bent Over Rows... this should be the basis of your workouts.
Isolation movements like bicep curls or tricep extensions should be considered accessory work.
Here's a decent workout plan for you. Work out 3 times a week, alternating between Workout A and Workout B (so one week would be ABA, the next BAB)
Workout A
Squats - 5 sets of 5
Bench Press - 5 sets of 5
Bent Over Rows - 5 sets of 5
Barbell Shrugs - 3 sets of 8
Skullcrushers (probably need a curl bar for these) - 3 sets of 8
Chin Ups - 2 or 3 sets to failure. If you can't do at least 5 chin ups, then just do bicep curls 3 sets of 8 until you are strong enough to do chin ups.
Workout B
Squats - 5 sets of 5
Deadlift - 1 set of 5
Overhead Press - 5 sets of 5
Bent Over Rows - 5 sets of 5 (maybe 10% less weight than Workout A because heavy Deadlifts will fatigue you)
Close Grip Bench Press - 3 sets of 8
Bicep Curls - 3 sets of 8
Rest about 3 minutes between each set. Workouts should take about 90 minutes. Do a warmup set or two for each of the 5x5 compound movements. Add 5 pounds to each exercise everytime you do it. If you fail to complete the 5 sets of 5, then repeat that weight the next time you do it. If you fail a second time, reduce the weight by 10% and work back up.
For example, let's take bench press.
Say we start at 140 pounds. 5 sets of 5, complete. Next workout, do 145. No problems, so go for 150 pounds and knock out 5 sets of 5. Great. The next A workout we do 155. We do it fine as well. Great. The next A workout, we go for 160. We fail on the last set, last rep. The next A workout we repeat at 160. If we do 5 sets of 5 successfully, then we move to 165 for the next workout. If we fail that, then we try 165 again. Fail it twice? Then we go back to 150 5 sets of 5 and move up from there.
In Workout B, you included dead-lifts but only said 1 set of 5 reps...is that correct?
Also, in your example of the 5 sets, if I can do more than 5 reps for any of the sets, should I do more reps, or force myself for a break? Should I simply increase the weight until my last set of 5 reps can't be more than 5 reps?
I am very happy to have my home gym. I don't use it every day by any means, but I do use it. I don't see any mirrors in your gym. Get some big ones and lean them against the wall. They are helpful and motivating. I also have a TV in my gym.
We will be getting some very soon and will install them infront of the squat rack to check the form.
Yes, my wife wants to get an elliptical for the home gym. I plan on running outside for cardio.
I am very happy to have my home gym. I don't use it every day by any means, but I do use it. I don't see any mirrors in your gym. Get some big ones and lean them against the wall. They are helpful and motivating. I also have a TV in my gym.
I agree about the motivational aspect of having mirrors. We will be getting some soon. And yes to the TV as well...probably just one that is Wifi based so the wife can watch something while using the elliptical and I can watch whatever while lifting.
Also will be getting some speaker setup to play music via Bluetooth from my phone.
Also, where can I buy some wall mirrors that I can install myself? Is there a particular size that I should buy and how high off the ground should I install the mirror?
In Workout B, you included dead-lifts but only said 1 set of 5 reps...is that correct?
Also, in your example of the 5 sets, if I can do more than 5 reps for any of the sets, should I do more reps, or force myself for a break? Should I simply increase the weight until my last set of 5 reps can't be more than 5 reps?
Thanks
Yeah, just one set of 5 reps should be fine. You'll do a couple of warmup sets, but the actual working set will push you pretty hard, and deadlifts fatigue your central nervous system quite a bit. With as many other compounds as you will be doing, this will be enough.
If you can do more than 5 reps for 5 sets, I'd advise to just stop at 5x5. If it is easy, then great, you can add 5 pounds to the lift the next time you are due to perform that lift. Start out reasonably light; You shouldn't struggle your first few days in the gym as you get acquainted with good form (watch highly regarded YouTube instructional videos if neccessarry). Adding weight to the bar every time in the gym means that even if you could squeeze out 6 or 7... or even 10... reps on these sets, you will quickly get to a point where 5x5 will be very taxing on you.
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