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training at home with a barbell only.

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newhybridIcontraining at home with a barbell only.06-06-2012 @ 09:35 
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Member 3714, 637 posts
SQ 265, BP 177.5, DL 265
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recently moved out to the sticks and there are no decent gyms anywhere near so have started getting a home set up together. so far i have an oly bar, 210kg of plates, a bench and a set of squat stands with dips handles. no dumbells but i dont think i need them.
only things i am struggling to think of how to train is calves and back width. i have a chins bar but no where to attach it as the lips on the door frames here are too narrow. any ideas? calves i was just thinking to get some kind of step and do standing presses with the bar on my shoulders.
RobboIcon...06-06-2012 @ 09:49 
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When I have enough cash, I get a deep tissue.
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Do lots of barbell rows. Vary the width of your grip to hit different areas of your back. You can also use an underhand grip too.

Also do pendlay rows. Think they are great for the back.

For calves, put 2 plates of the floor, one for each foot, put a barbell on your back and do standing calf raises. Also you can find a step and do single leg calf raises.
VanillaGorillaIcon...06-06-2012 @ 09:52 
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the UK's leading expert in bio mechanics
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Put your bar in the squat stands and chin off that.
RobboIcon...06-06-2012 @ 09:54 
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When I have enough cash, I get a deep tissue.
Member 465, 10674 posts
SQ 240, BP 175, DL 302.5
717.5 kgs @ 104kgs UnEq
VanillaGorilla said:Put your bar in the squat stands and chin off that.


Was going to say this. Just make sure the stands are stable
newhybridIcon...06-06-2012 @ 10:36 
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Member 3714, 637 posts
SQ 265, BP 177.5, DL 265
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excellent, thanks guys. squat stands i am waiting on getting here but they are joined by at the base by a bar between the two so hopefully they will be stable enough to do chins off. will report back.
slimsimIcon...06-06-2012 @ 10:40 
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Robbo said:For calves, put 2 plates of the floor, one for each foot, put a barbell on your back and do standing calf raises. Also you can find a step and do single leg calf raises.

Another good one for calves would be to find a step to sit on and place a weighted bar across your thigh (as close to your knee as you can). Ideally you'd also want your foot raised so that you can get a stretch as you lower the weight, but this would be good for the soleus muscle of the calf.

PS. You might want some form of padding across your thigh though. I'd imagine it can get pretty uncomfortable with a decent amount of weight.
newhybridIcon...06-06-2012 @ 23:16 
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Member 3714, 637 posts
SQ 265, BP 177.5, DL 265
707.5 kgs @ 97kgs Eq
slimsim said:
Another good one for calves would be to find a step to sit on and place a weighted bar across your thigh (as close to your knee as you can). Ideally you'd also want your foot raised so that you can get a stretch as you lower the weight, but this would be good for the soleus muscle of the calf.
PS. You might want some form of padding across your thigh though. I'd imagine it can get pretty uncomfortable with a decent amount of weight.



yup done that before on a smith machine. works well. just need to get some foam for the knees. thanks bud.
RicoIcon...06-06-2012 @ 23:40 
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Sugdens very own David Dimbleby
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Do many people specifically train their calves?
newhybridIcon...07-06-2012 @ 08:49 
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Member 3714, 637 posts
SQ 265, BP 177.5, DL 265
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i need to. left ankle was shattered about 10 years ago and if i dont at least pay that one attention the other completely dominates. this both looks stupid and must cause some sort of imbalance when doing squats, cleans etc.
ThingIcon...07-06-2012 @ 08:53 
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newhybrid said:recently moved out to the sticks and there are no decent gyms anywhere near so have started getting a home set up together. so far i have an oly bar, 210kg of plates, a bench and a set of squat stands with dips handles. no dumbells but i dont think i need them.
only things i am struggling to think of how to train is calves and back width. i have a chins bar but no where to attach it as the lips on the door frames here are too narrow. any ideas? calves i was just thinking to get some kind of step and do standing presses with the bar on my shoulders.


for upper back

place you feet on your bench and put your bar across the your squat stands and you can do inverted rows with body weight. and you can also change hand position

Bent over Rows as Robbo suggested.
RossAIcon...07-06-2012 @ 21:18 
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newhybrid said:recently moved out to the sticks and there are no decent gyms anywhere near so have started getting a home set up together. so far i have an oly bar, 210kg of plates, a bench and a set of squat stands with dips handles. no dumbells but i dont think i need them.
only things i am struggling to think of how to train is calves and back width. i have a chins bar but no where to attach it as the lips on the door frames here are too narrow. any ideas? calves i was just thinking to get some kind of step and do standing presses with the bar on my shoulders.


i don't go to the gym and never have. because there were never any decent ones around without paying silly money at total fitness/david lloyd.

i've had a home gym set up for about 7 years when i started working out. power rack(with pull up and dip bars), bench, oly bar, lots of plates. always stuck to the basics.

if you want to train your calves: calf raises with barbell on your back or one dumbell in one hand single leg. either on a step or plates.

if you want your back largerTongueull ups(oly bar on squat stands), bent-over rows, deadlifts
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