weightlifting for strength, at home with not much equipment
May 20, 2011 12:30 PM Subscribe
I want to design a weightlifting programme that can give me as much strength as possible, at home with not much equipment. I'm confused.
posted by Not Supplied to health & fitness (20 answers total) 20 users marked this as a favorite
I've been doing weights for a while. Someone advised me to go for volume training at first - 10 sets of 10 and I moved a couple of months ago to 7 x 7, for apparently functional strength.
This is back squat, bicep curl, deadlift, overhead press, bench press, bent over row.
I've made pretty good gains, but I want to escape the gym and work in my own space, and also feel a need to change up my routine. I can do it, but I don't really enjoy that many sets.
I've read 'power to the people' by Pavel Tsatsouline, which is 2 exercises - deadlift + variations and side press + variations - 2 reps of each most days close to max weight.
Some things in it appeal to me - you only need a bar, Pavel claims that strength without mass is healthier and better which is quite appealing, and I like the simplicity for my life, Deadlifting feels more natural than squats and the side press seems to feel good, unlike the bench which I've never liked.
However the book is a bit gimmicky and has mixed reviews.
My main goal is to develop real serious strength. I'm don't care about putting on muscle for looks, but I'm not scared of it if it will actually help my goal if you see what I mean. I am dedicated to this, not just wanting average results.
One review on Amazon says
"The -reality- is that strength built without mass must recieve constant training to be maintained, and is very specific to the way it's trained, while mass is much slower to be lost,(along with its strength), and is applicable to whatever strength you apply it to, with a little bit of training. Unless you are training for powerlifting, the possible damaging effect of the heavy weight eventually needed in this method far outweigh the benefits."
I'm a bit confused about which way to go. Thanks for persisting. To clarify my questions
1) What sort of weights and reps will further my goal of getting strong? I have been told about periodising, changing between rep ranges and weights over the months, but don't know what to make of it all now.
2) What can I put together at home with little equipment? I could buy a decent bar and weights. I could potentially make other equipment rack, dip stations, chins etc, but not all at once and not much money. What would be a good routine?
Even if it's not the very best thing, I want something simple that will move me towards my ultimate goal of f-you strength, and still keep me healthy and posturally balanced.
Thanks for your help.