[Triggerfull]

I have a bench at home is there a split i can do just using this bench. I want to work most/all vody parts if poss.

Thanks in advance.

[YM123]

Bench Press
Close Grip Bench Press
Bicep Curl
Deadlift

With just a bench press, it will be very hard to have an effective workout. Get a gym membership and train there, it will be a lot more beneficial than training at home wiht just a bench

[AVFullBack32]

is there any like pros to going to like a golds gym versus a YMCA to lift? i was thinking of switching and going to gold's jus tto be in a more BBDing atmosphere....is it worth it?

[jalmy8]

It depends on how advanced and ambitious you are. What I mean is, Gold's will have bigger guys (and girls) but, more importantly, a lot more EQUIPMENT! The atmosphere is obviously better also..I mean, whats better, waiting for joe schmo who just got out of work to finish with the cable curls or seeing some strong guys performing their Goodmornings on the squat rack?

[monkeybiker]

Originally Posted by Triggerfull

I have a bench at home is there a split i can do just using this bench. I want to work most/all vody parts if poss.

Thanks in advance.

Have a look on ebay for a 2nd hand power rack so you can do squats.

[projekt0]

i dont necessarily agree that going to a bigger gym is better than a ymca

i started off working out at the ymca , and i switched to working out at LA fitness because i figured the nicer the gym, the better workout i would get.....i stayed there for about 6 months, i honestly couldnt get any work done there because it was so dark and gloomy i always felt tired or lazy when i went up there

now im back working out at the ymca

i personally like the ymca better just because the people there are more friendly and it seems to be a better atmosphere imo, maybe its just cause the YMCA i workout at is nice because they remodeled it and got new stuff, but i like it more

as far as a bigger gym having more equipment u should just ask yourself..." will i be using all of this stuff ", more than likely you'll end up using most of the same things that they have at a smaller gym such as the ymca (unless its not a very nice one)...just my two cents

[Kirk]

well around my area the guys that are going tothe YMCA are pretty big, Golds has a better atmosphere, but alot of times you run into the problem of trying to train at other Golds and they wont let you because their not "affiliated". but with the YMCA then i can lift at any YMCA within 50 miles of the one i signed up for, and the YMCA has actually more equiptment in its gym than the GOLDs, and more room actually as well, doesnt get as crowded at the times i normally go. So check out first the price, traveling distance, equiptment used to train, and availability.

[mabo]

There's plenty you can do with just a bench as long as you have plenty of weights and are willing to learn the olympic lifts.

Add some squat stands and you're sweet to go.

Cleans, presses, jerks, snatches, shrugs, all kinds of pulls + rows, stiff legged deads, front squats, steinborn lifts, bench, close grips, pullovers, a variety of curls + wrist curls, lunges, front + side raises, one handed lifts, lots of triceps exercises, situps, pushups, chins (if you've got a tree nearby)...

So it's not that you can't construct a workable program, it's a lot easier to go to a gym or at least buy a power rack.

[projekt0]

lol the guys at my ymca arent just people who drop their kids off after work and try to get a quick workout in before they go home...some of the guys there are fckin ripped and theres even a guy who just turned pro and he usually puts everyone on certain routines

[Triggerfull]

Originally Posted by monkeybiker

Have a look on ebay for a 2nd hand power rack so you can do squats.

forgot to say my bench has a squat rack on

[monkeybiker]

Originally Posted by Triggerfull

forgot to say my bench has a squat rack on

Then you have no problem.

Bench press, shoulder press, dumbell rows, pull ups(hang from the barbell in the squat rack) a form of dealifts, squats, crunches, barbell curls.

There are many others but they are the main ones.


Does the squat rack have safety bars to catch the weight at the bottom. This would be my main concern incase you get trapped at the bottom.

[Triggerfull]

Originally Posted by monkeybiker

Then you have no problem.

Bench press, shoulder press, dumbell rows, pull ups(hang from the barbell in the squat rack) a form of dealifts, squats, crunches, barbell curls.

There are many others but they are the main ones.


Does the squat rack have safety bars to catch the weight at the bottom. This would be my main concern incase you get trapped at the bottom.

yeah it does have saftey bars

[monkeybiker]

If you want a good book on exercise technique I highly recommend this one.

Amazon.co.uk: Insider's Tell-All Handbook on Weight-training Technique: Books: Stuart McRobert

Lots of photos and written detail for each exercise they describe.