I have to leave my gym for reasons beyond my control at the moment, only have a bench at home with 220lbs an olympic barbell, 2 dumbbells, and an ez curl bar. Am buying a chin up bar this week. Any advise on a routine with limited gear for mass???
Wow. You’ve been here since '05 and THAT’S your first post.
lol
Assuming you’re already strong, and 225 isn’t much of a challenge, you could:
Devise a high-rep routine
Work unilaterally with the barbell (using it as a lever arm).
Bit hard to suggest a routine, because its likely you will have to adjust it regardless but you should be fine with what you have. Buy a power cage and more weight and you will be fine.
Yeah I mostly just read what everyone has to say, haven’t had alot of time recently to come on here, but I will be on here more often now. Thanks for the advice.
Chins, dips, deadlifts
[quote]tomcal_2025 wrote:
I have to leave my gym for reasons beyond my control at the moment, only have a bench at home with 220lbs an olympic barbell, 2 dumbbells, and an ez curl bar. Am buying a chin up bar this week. Any advise on a routine with limited gear for mass???[/quote]
Like Dwarf said, with your limited available weights, a lot of your program will depend on your strength levels.
At 5’7", 174 pounds (as per your profile), how many reps can you get using the 220 on the deadlift, Romanian deadlift, front squat, lunge, barbell row, t-bar row, power clean, high pull, flat bench press, floor press, and overhead press?
… that’s semi-rhetorical. If the answer to any of those isn’t “an easy 8-10”, you kinda have your answer. (You’re not as limited as you think you are.) Add in “detail/accessory/other work” for shoulders, arms, and calves, and you’re pretty close to golden.
I work out at home and have bought the majority of my equipment used for very a cheap price. Watch the classifieds and ask around, you will be surprised what people have in the garage gathering dust.
Does that mean you have no bench?
If you do have a bench then that is literally all you need, get more weights (if you can) - a pullup bar I consider a must otherwise you are set. In my experience legs is the trickiest part of working out from home, I don’t have a cage so I set up my barbell for squats and lunges between two bins. Be careful though. Additionally I sometimes put weights in bag, strap that to my back and do weighted jumps in a plyometric fashion. You can still do very well with minimal equipment.
I appreciate all your responses. It helps.