Need a strength training program

[Anonymous]

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:I love New Rules of Lifting but it requires a free weight set or access to a gym that has one.

True. You need a barbell and dumbbells.

I have a small home gym machine with weights. Would this work or do I need a free weight set?

You really need a dumbbell set at a minimum. You can modify the barbell exercises to use dumbbells. You also really need a swiss ball and something to step up on (like a box set or a step bench with risers). If your gym machine allows lat pulldowns, that would be good.

[Anonymous]

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:I love New Rules of Lifting but it requires a free weight set or access to a gym that has one.

True. You need a barbell and dumbbells.

I have a small home gym machine with weights. Would this work or do I need a free weight set?

You really need a dumbbell set at a minimum. You can modify the barbell exercises to use dumbbells. You also really need a swiss ball and something to step up on (like a box set or a step bench with risers). If your gym machine allows lat pulldowns, that would be good.

This is true for most exercises. At some point, though, you might be able to squat more than you can handle in dumbbells. I can squat 160 or so but I could not hold up two eighty pound dumbbells! Depending your current strength, you could get through part of the program and then maybe bite the bullet and get a gym membership.

What I love about NROL4W is that you only need 2-3 workouts a week. The workouts are long (60-90 minutes) but you don't need to be in the gym every day. you will get solid results if you go in once on the weekend and once during the week, assuming you are feeding yourself properly (as in, enough)

[Anonymous]

Anonymous wrote:Can anyone recommend specific programs that say what exercises to do?

No one here can recommend a specific program because no one here knows you. You really should get a good personal trainer and/or join a gym, because you don't really have a lot of equipment. Unless you're a total beginner, you'll soon be bored with the minimal stuff you have. You may also expend a lot of effort and show very few results -as you are trying to go it alone, and frankly - you have no clue what you are doing.

Is there a reason you can't join a gym? I mean some gyms cost only $10-25/month, and they come with free classes. A personal trainer will cost you more, but there are low cost ones at YMCA.

For someone to create you a specific program, a trainer would need to know the following:
- your goals
- your mobility
- your nutrition
- your present health, etc

At the very least -if you join a gym, you can participate in their boot camp type or strength cardio classes, and these will be 100% more effective than any program you can possibly create for yourself.

[Anonymous]

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:I love New Rules of Lifting but it requires a free weight set or access to a gym that has one.

True. You need a barbell and dumbbells.

I have a small home gym machine with weights. Would this work or do I need a free weight set?

You really need a dumbbell set at a minimum. You can modify the barbell exercises to use dumbbells. You also really need a swiss ball and something to step up on (like a box set or a step bench with risers). If your gym machine allows lat pulldowns, that would be good.

This is true for most exercises. At some point, though, you might be able to squat more than you can handle in dumbbells. I can squat 160 or so but I could not hold up two eighty pound dumbbells! Depending your current strength, you could get through part of the program and then maybe bite the bullet and get a gym membership.

What I love about NROL4W is that you only need 2-3 workouts a week. The workouts are long (60-90 minutes) but you don't need to be in the gym every day. you will get solid results if you go in once on the weekend and once during the week, assuming you are feeding yourself properly (as in, enough)

Is there a video to show how to do the exercises or does one just look at the pictures in the book?

[Anonymous]

Download the Nike Fit app. Great programs, minimal equipment and videos to show you the moves.

[Anonymous]

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:I love New Rules of Lifting but it requires a free weight set or access to a gym that has one.

True. You need a barbell and dumbbells.

I have a small home gym machine with weights. Would this work or do I need a free weight set?

You really need a dumbbell set at a minimum. You can modify the barbell exercises to use dumbbells. You also really need a swiss ball and something to step up on (like a box set or a step bench with risers). If your gym machine allows lat pulldowns, that would be good.

This is true for most exercises. At some point, though, you might be able to squat more than you can handle in dumbbells. I can squat 160 or so but I could not hold up two eighty pound dumbbells! Depending your current strength, you could get through part of the program and then maybe bite the bullet and get a gym membership.

What I love about NROL4W is that you only need 2-3 workouts a week. The workouts are long (60-90 minutes) but you don't need to be in the gym every day. you will get solid results if you go in once on the weekend and once during the week, assuming you are feeding yourself properly (as in, enough)

Is there a video to show how to do the exercises or does one just look at the pictures in the book?

You can look them up on YouTube. Lots of good videos.

[Anonymous]

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:I love New Rules of Lifting but it requires a free weight set or access to a gym that has one.

True. You need a barbell and dumbbells.

I have a small home gym machine with weights. Would this work or do I need a free weight set?

You really need a dumbbell set at a minimum. You can modify the barbell exercises to use dumbbells. You also really need a swiss ball and something to step up on (like a box set or a step bench with risers). If your gym machine allows lat pulldowns, that would be good.

This is true for most exercises. At some point, though, you might be able to squat more than you can handle in dumbbells. I can squat 160 or so but I could not hold up two eighty pound dumbbells! Depending your current strength, you could get through part of the program and then maybe bite the bullet and get a gym membership.

What I love about NROL4W is that you only need 2-3 workouts a week. The workouts are long (60-90 minutes) but you don't need to be in the gym every day. you will get solid results if you go in once on the weekend and once during the week, assuming you are feeding yourself properly (as in, enough)

Is there a video to show how to do the exercises or does one just look at the pictures in the book?

You can look them up on YouTube. Lots of good videos.

Bodybuilding.com has good videos too. And when I was having trouble with some of the major moves (like deadlifts). I asked people at the gym to help me out. Turns out the meatheads/bros are super nice.

If you can swing it, a few sessions with a good trainer would be helpful. Do you have any friends who lift? Ask them for help.