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Home Weightlifting Workouts Without a Bench

Posted: Mon Aug 14, 2017 4:05 am
by Santi253


I've been on a new diet for about a month, but I've gotten very little exercise other than walking maybe a mile a day.

I was in weight training class in high school and college, which was ten years ago, and I'd like to get back into the habit of weightlifting, since it's my favorite kind of exercise.

Something I thought about today, which I never thought of before, is that I can do all of my favorite kinds of weightlifting, including squats, without having a bench, if I just get a set of dumbbells.

Dumbbells might be the simplest and easiest to store exercise equipment that you can keep in your home.

These are the health benefits of weight training:

What's better for fat loss: weight lifting or cardio work?
http://www.telegraph.co.uk/health-fitne ... rdio-work/

Re: Home Weightlifting Workouts Without a Bench

Posted: Mon Aug 14, 2017 5:04 am
by Reductor


This is a killer. But the equipment is pretty cheap and compact. It is very good exercise; it'll leave you feeling like you just fought with a guy -- you'll be sore, pumped, out of breath, and energized.

You can buy the ebook "Simple and Sinister" from amazon for $10.

Re: Home Weightlifting Workouts Without a Bench

Posted: Mon Aug 14, 2017 2:58 pm
by Santi253
Thank you for sharing that. That seems pretty hardcore to me. Is that crossfit training?

Right now, I am just really surprised to learn that one can burn more fat from weight training than from cardio:
http://www.telegraph.co.uk/health-fitne ... rdio-work/

No one ever taught us that one can burn more fat from weight training than from cardio in school. And it's not just burning fat that's improved from weightlifting. One also builds stronger bones, which helps to prevent fractures, and also improves one's heart.

Strength training can help prevent bone loss
http://www.webmd.com/osteoporosis/featu ... training#1

Get Heart Healthy by Lifting Weights
http://www.mensfitness.com/training/get ... ng-weights

Re: Home Weightlifting Workouts Without a Bench

Posted: Mon Aug 14, 2017 4:29 pm
by Reductor
Santi253 wrote:Thank you for sharing that. That seems pretty hardcore to me. Is that crossfit training?
No, it's older than crossfit. Russians have been doing kettlebell since the 1800's. But, of course, kettlebelling can and is used in crossfit.

As for it being hardcore: it is only a little bit at the beginning. Read the book, start with lite weights, progress. I mean, I'm working 45 pounders and have been a sedentary stay home dad for many years (so 45 is toward the lite end). 45 pounds is managable for me. It feels taxing but doesn't break me, and the time for the workout is short, 30 minutes at most, and goes by quickly.

Re: Home Weightlifting Workouts Without a Bench

Posted: Mon Aug 14, 2017 5:18 pm
by Santi253
I am thinking about ordering some dumbells that are 20 pounds total for each dumbbell. That seems good for a beginner.

Re: Home Weightlifting Workouts Without a Bench

Posted: Mon Aug 14, 2017 6:46 pm
by Santi253
Here's another thing worth mentioning, that might be really sad. Over a year ago, I fractured my leg from slipping and falling on the sidewalk. My leg is healed now, but If I had been weight-training, and increasing the strength of my leg bones in the process, that might have been avoided.

Re: Home Weightlifting Workouts Without a Bench

Posted: Tue Aug 15, 2017 4:59 am
by Mkoll
Santi253 wrote:I am thinking about ordering some dumbells that are 20 pounds total for each dumbbell. That seems good for a beginner.
Depends on how big a guy you are, your condition, rep ranges, exercise choices, etc. If you get into home workouts, you might want to check out adjustable dumbbells like Powerblocks.

Re: Home Weightlifting Workouts Without a Bench

Posted: Tue Aug 15, 2017 5:01 pm
by Santi253
Mkoll wrote:
Santi253 wrote:I am thinking about ordering some dumbells that are 20 pounds total for each dumbbell. That seems good for a beginner.
Depends on how big a guy you are, your condition, rep ranges, exercise choices, etc. If you get into home workouts, you might want to check out adjustable dumbbells like Powerblocks.
The ones I am looking at are adjustable, for a max of 20 pounds each. I am going for the cheapest possible, Gold's Gym dumbbells from Walmart.

Re: Home Weightlifting Workouts Without a Bench

Posted: Wed Aug 16, 2017 8:59 am
by Alexander____
You can get very far with no equipment at all. I've met guys in prison who only do press ups, pullups, dips in different variations and are ripped/huge.

Re: Home Weightlifting Workouts Without a Bench

Posted: Thu Aug 17, 2017 1:17 am
by bazzaman
Alexander____ wrote:You can get very far with no equipment at all. I've met guys in prison who only do press ups, pullups, dips in different variations and are ripped/huge.
http://bit.ly/2fMPKwO "felon fitness" on YouTube