I have dumbbells and a crooked lever and in this bad situation I train in my home. Fitness centers do not work. Their total weight is up to 50 kg, which makes about 110 pounds. Fully sufficient for some exercises. I do push-ups, rows, presses, and weapons exercises. I also do leg exercises-lunges and Bulgarian squat.
I have not seen the article about the dumbbell program, can it link. I follow all the new articles, but obviously I missed.
It’s not an article. It’s available for purchase on CT’s website.
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CT, would the full home gym Apocalypse workout plan be suitable for a 2B?
It’s a program I sell on my website. But I’ll soon have two articles on training at home on T-nation
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Perfect, thank you! I did get the program and I was able to grab two 10lb DB, one 35lb (looks like some movements I can alternate sides), and also one 100lb DB. What could I do differently with the heavier weight? Just for some reference of strength, my max push press is 100kg and front squat is 140kg.
Chris, I looked at the programs on your site and saw that there are many options available at this time of crisis, depending on whether you have any exercise equipment or not.
Congratulations on your work.
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For some folks, the adjustable DBs recommended in a recent T-Nation probably fit the bill. That would cover you from the smallest to the more moderate weights.
PowerBlock Elite Dumbbells
All this stuff is in high demand with virtually all the gyms in the Western world closed. So might not be an immediate option.
Failing that, I’m just filling out my DB collection with some heavier ones. I know what you mean about not wanting/needing every five pound increment. I’ve got 5s, 10s, and 25s. I have some 45s coming next week (see “high demand” above). If necessary I’ll get something in the 65-75 lb range as a top end. That, plus a set of resistance bands, is how I’m navigating these waters.
I’m putting my homemade and store-bought Fat Gripz to good use with the DBs, as well.
FWIW, 2B neurotype.
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Coach CT,
I purchased the full home gym Apocalypse program and love the look of it. The higher frequency than I’m used to looks like a lot of fun. I enjoyed doing Day1 yesterday and am planning on doing some cardio today when I get home from work. Would it be suitable to add some ab work with it? Do you have any suggestions for what type of ab work if so? My goal is to get my abs looking good for bodybuilding.
Absolutely. Abs, forearms, calves and neck are thing that you can easily add to a program. You can add any one of the these at the end of each workout. Can be the same for every workout if you really want to focus on one (e.g. abs) or a different one at each session.
For abs I personally really like to use supersets or one loaded and one unloaded exercise. For example supersetting cable crunches (or resistance band crunches, or serratus crunches) with Swiss ball crunches or V-ups. Loaded is normally done for 8-12 reps, unloaded for as many reps as possible BUT the goal is to hit failure in he fewest reps possible, not to do as many reps as you can. This means going slower, really focusing on flexing those abs hard every inch of every rep.
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Thank you CT, I did abs in the way described yesterday.
@Christian_Thibaudeau Hey Coach, I was checking out your Apocalypse programs, I have adjustable DBs that go up to 50lbs and I have an 11-piece band set.
My neurotype is is 1A/1B. I lean more towards 1B with training and 1A with nutrition. Which program would you suggest to me the DB program or the bodyweight program? Thanks for your time Coach.
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Would it also be OK to sub out one day’s pressing exercise to DB or BB overhead press either seated or standing? I love overhead work but don’t want to mess up the program overall.
Thanks!
Yes, it’s not a problem at all. If you were subbing in for machine work but overhead pressing with free weight is a solid exercise to use if you need more variation.
Hi coach, just to clarify I’m talking about the full garage gym apocalypse program. I don’t see any machine work on it, I’m referring to replacing one of the bench type pressing exercises on any one day to an OHP of some type.
Yeah yeah, what I meant was that subbing a compound free weight press for another compound free weigth press is fine
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Perfect thanks Coach!
Much appreciated. Watching people fron all walks of life, doctors and non doctors giving away something free from their minds in order to help/contribute to this CoVid19 thing. 
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