Basement Fit Project

One of the things that I really enjoy about working out at home is the fact that I don’t have all the fluff from the commercial gym. With so many options of machines and equipment to choose from, it is really easy to lose focus and avoid doing the exercises that we know are effective.

 

I am starting a Basement Fit Project where I will explore the gains that can be made by exercising with the basics. Your yearly start up expense for the equipment is much cheaper than the cost to the club, and you only pay once, instead of ongoing. The hours are better, too. You can lift when you want in the convenience of your home.

 

True, it does take planning and dedication to do your workouts by yourself, but if you have the commitment, it is worth pursuing.

 

The genius of the home based workout is the fact that it forces you to stick with basic movements: squats, deadlifts, lunges, chest pressing, bent over or one arm rows, shoulder presses, skull crushers and curls.

 

For my home gym I bought an adjustable bench, half rack, 300# weight set, curl bar, 2 additional 45# plates, adjustable dumbbells with extra weights (8 40#, 4 25#) and a TRX. I would love to have a weight vest and a complete dumbbell set in the future.

 

My workouts are very simple and streamlined. I do a 2 day split (legs, back, bi and chest, shoulders, tris). I also periodize my workouts so every workout has a different rep scheme. I do about 5-6 exercises for 4-6 sets per workout and I have seen more gains at home in the past year that in the previous 3 years at the club.

 

The key to your workout is progressive overload. You need to systematically make your workouts harder. Your body is easily adaptable and once it adapts, gains cease. It is very challenging to continue to progress and this is where working with a coach comes in handy. Find someone you trust to write and oversee your program. This accountability is fantastic to keep you on track. Barring that, find a workout partner with similar goals. You can motivate each other.

 

Don’t think that the only way to make gains is to spend a lot of money on a gym membership. Setting up the right atmosphere at home can be just as (and even more) effective.

 

Good luck and happy lifting!