How do I Get Started Working Out at Home?
Great question! Let's get at it...
If you're young or new and you train at home with limited equipment, here's some advice from a former garagehead. Everything within the pages of this site applies to you except the range of exercises. You with the right attitude and plan can reach an exciting level of fitness, no doubt about it. You can build bigger, stronger muscles, you can trim down an overweight body, shape it and tone it. It just takes time, persistence and a keen personal agreement to do it. Do you have these elements?
For starters define your workout area: garage, bedroom, basement — whatever. Give yourself enough room to move freely, breath and grow. A cramped area will work against you. A private area will work for you. Now, neatly and concisely set up your equipment. If you're so inclined, hang a couple of posters and tune your radio to your favorite sounds for "background music" only — atmosphere and a little company is always welcome, but you're in charge.
You're getting close.
Give yourself 60 to 90 minutes three or four days a week to work out and most importantly set a regular time to work out. This regularity is essential in establishing a mental identification or "mindset" and in creating a physical pattern. Applying order from the very beginning will help you develop the power of habit and give substance and discipline to your new undertaking, this matchless and terrific sport.
Remember. Do things haphazardly and you get haphazard results. You'll miss the fun and fulfillment of completing a tough, focused and intelligent workout. You won't pump, burn, sweat, or thoroughly overload. No endorphins, no natural chemistry improvement. Sooner than later without foundation your inspired endeavor will fade to a guilty memory. This is worse than the mumps.
In the early stages your job is basic. Get to know your muscles, what ones are working in each exercise, what resistance, pump and burn are and above all, to practice form — the rest will surely follow. This requires and develops patience, focus and concentration — super qualities to add to your list of accomplishments. You might make notations of the weights you use, the reps and sets and a comment or two on a pad as a quick reference from workout to workout. Though this weight lifting stuff is simple, it bears your personality and standards — it becomes sort of alive to you, you'll see. ( I know, what a weirdo!)
To be most helpful to anyone seeking my advice I answer their inquiries by asking myself "What would I do if I were they?" Here I have similarly personalized this info to be as right on as possible. This is what I would do if I were under your varying circumstances.
We're ready to go. Seriously. You've got your water bottle at hand. Hydrate and keep hydrated. You're fully fueled for blast off — lotsa pre workout carbs and protein to assure pump, energy and muscle restoration. Ok. Begin your routine by working your mid-section for five minutes before hitting the weights. This will not only strengthen and define the trunk muscles, but will raise your heart rate and core temperature, stretch you out and help prepare your focus for the intense workout ahead. Several sets of floor crunches and leg raises to max reps should do it for now.
So much for the potatoes, now for the meat. The fun stuff — the major muscle builders. The Big Guns. Let's assume you have the basics: a bar, enough weight, pair of adjustable dumbbells (DBs), a bench with racks, a couple of sturdy high back chairs and a lot of heart. Remember, there is no fast way to build muscle, get strong and lose fat. Only hard work, good food and a lot of time. There are no secrets. There are 50 exercises — maybe a hundred — that we can choose. I've chosen the best to do the job for you. More is not better. Different is not better.
Now, then, what was the topic?
ROUTINE # 1 – BUSYBODY
You've got 1 solid hour, 3 days a week. Start with your abdominal warmup and grab your aerobics when you can – walk, run, play, work hard. You'll be doing this same routine each workout.
BENCH PRESS 4sets x 12, 10, 8 rep range
Supersetted
with
STIFF
ARM DB PULLOVER 4x10
Supersetted with
DIPS BETWEEN CHAIRS 4x10-12(Max)
LIGHT BAR
SQUATS 4x15-20
Supersetted
with
TOE RAISE
OFF BLOCK 4x15-20
You're utilizing the superset technique – that is – you're doing one exercise followed by another exercise that complements it. For example, exercise 1 immediately followed by exercise 2, pause for a 30-60 second rest and weight adjustment, repeat, and so on for four supersets. There's no rush, just prompt efficiency. Here's a more complete description of supersets.
ROUTINE # 2 – TOUGH FIT
Same abdominal warmup and aerobic schedule. These functions will gain their priority as you continue in your progress and needs. You've got 1 hour, 4 days a week – an extra day with extra interest and willingness. A likely next step from Busybody Routine # 1. You can now apply the split routine technique – upper body (torso) on Day 1, arms and legs on Day 2, Day 3 is off, upper body on Day 4, arms and legs on Day 5, Days 6&7 off, and so on.
DAY 1 (upper body/torso)
BENCH
PRESS 4x12, 10, 8
Supersetted
with
SUPINE
PULLUP – WIDE GRIP 4x8-10
ONE ARM
DB ROW 4x6-8
Supersetted
with
LIGHT BAR
STIFF ARM PULLOVER 4x12
STEEP DB
INCLINE PRESS 4x8
Supersetted
with
BENT OVER
LATERAL RAISE 4x8
SEATED
DB ALTERNATE CURL 4x8
Supersetted
with
LYING
TRICEP EXTENSION 4x12
Supersetted with
CHAIR DIPS 3xMax
SQUAT 4x15-20
Supersetted
with
TOE RAISE 4x15-20
Reassurance — as you get familiar with your routine and workout area it all will flow and become comfortable. Be attentive and confident. There's nothing to doubt. You're doing absolutely the right thing for this time. Stick to your outlined routine for at least 6 weeks with intensity and confidence. Only then will your body adapt to the consistent overload and build muscle. During this time you practice, develop form and learn a 100 things I can't describe, things you'll discover that will add to your life more than you ever expected.
If you don't play hard and work hard, plan to add aerobic activity to your schedule three days a week for fifteen minutes. Walking and jogging intervals, steady vigorous bike riding, hiking or swimming. This will increase your fat burning — muscle building metabolism, improve the health of your heart, lungs and vascular system. All this combines to enhance your energy and endurance to train more effectively. Aerobics help detoxify your system and fight heart disease.
It's true. I have no reason to lie to you.
----
BELIEVE IT OR NOT
Ever since the Pearl-Draper seminar dvd hit the market, stocks have gone up considerably around the world. Gym memberships have grown, and those with existing memberships have crowded the doors. Health food businesses are flourishing and people across the nations are eating more conscientiously. Obesity and associated diseases are on the decline. Families are participating in energetic sports and recreational activities, drug use among teens has diminished and crime is down.
Join the feel-good phenomenon; support the remarkable upsurge in global spirits and wellbeing. Send for your P/D DVD today, along with your order of Bomber Blend and Super Spectrim vitamins, and keep the material in which they are wrapped free of charge.
The Package includes a one-hour-and-fifteen-minute tape of the July seminar, two muscular slide shows, plus a 32-page booklet outlining the subsequent interview between the mighty one, Bill Pearl, and me in which we discuss some favorite subjects untouched by the seminar.
Here's where you can get your copy of the Bash 05 Seminar dvd with Dave and Bill Pearl
Grab your copy Brother Iron Sister Steel here
Click here to order Iron On My Mind
Other new pages of the website to inspire your training
Did
you sign up for Dave's expanded
email yet?
It's
free, motivating and priceless!
We'll also send you a link to Dave's free Body Revival
Tips and Hints booklet with your confirmation notice.
Our IronOnline Forum will answer your training and nutriton questions right now
Golden Era fans will rejoice in this excerpt from West Coast Bodybuilding Scene
It's practically a miracle! Dave's Top Squat assists sqatters with shoulder problems