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Setting up a Home Gym - Part 3, Additional equipment considerations
You’ve spent your hard-earned shekels and you now have at least the basics mentioned in The Minimalist Approach or you’ve taken it a step further, as in The Lavish Approach. What next?
For those of you that want “just a little more,” I’ll continue to list equipment and purchase considerations. I may even throw in a homemade equipment idea or two that are constantly being born of my chea…er, FRUGAL nature. However, I’m warning you now…this could get long….
CALF MACHINE
Unless you like the mental picture of pencils sticking out of sweat socks…you’ll want some way of working your calves. Most people will opt for some type of calf machine and there are two main types: the standing model and the seated calf raise machine. Of the two, I prefer the standing machine, here’s why: You only work the entire calf muscle group (meaning the gastronemius and the soleus) when the leg is straight or very nearly so. When seated, the gastroc is basically inactivated, while the soleus does the lion’s share of the work. So, if you want to be efficient and work everything at once, the standing calf raise is the way to go. Since I’m a firm believer in multi-purpose machines, (and did I mention FRUGAL?) I’d opt for a combination machine that allowed me to do standing calf raises AND also a squatting movement. Additionally, any standing calf machine can be used for Hise shoulder shrugs and will be much more comfortable than the same movement performed with a barbell.
Calves may also be worked in a movement called the donkey calf raise…which usually requires the cooperation of a partner to sit on your hips. By utilizing a dip belt or a hip squat belt, one may successfully do the movement alone.
CHEAP CONSIDERATION
You may simply choose to use your power rack for standing calf raises. Take the loaded bar from the saddles and walk to the opposite side of the rack where your calf block is waiting. Lean back slightly until the bar contacts the uprights and step onto your calf block. Do the calf raise movement while allowing the bar to slide up and down the uprights…and yes, you’ll scratch the paint.