heimtraining....

[klaus]

jeder hat andere vorstellungen von einem fitness-center,und einiges spricht für heimtraining:


Sick of Your Gym?
by Dave Tate


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The more I read and travel the more I find the same issue coming up time and time again. I hear it from fellow powerlifters and get a ton of questions on how to deal with it. Though I train at Westside, my traveling and busy schedule still allows me to experience this first hand. The issue has to do with finding a good training facility.

I was introduced to the sport of power lifting and training in a small 20x40 private “pit” of a gym in Findlay, Ohio. This place was a hole in the wall but had everything we needed to get bigger and stronger. We had one power rack, one platform, a lat machine and some benches. During this time all I would ever dream about was getting out. I would read magazines like Muscle and Fiction and see the huge training centers and knew this is where I had to be to get bigger and stronger. Is this not where the strong get stronger and the big get bigger?

As luck would have it I found one of these places during my time in college. This place had all the best machines, mirrors, locker rooms, aerobic equipment, juice bar and hot chicks walking around from time to time. It took me about 2 weeks to figure out I up rooted myself right into HELL. I ran into many of the same issues many of you are still dealing with. These include but are not limited to the following:

Gym owners and other staff: These are the same people who love you the minute you walk into the door but then realize you are “Hard core” and bad for business. They feel you are bad for business because you scare the members away and break down the equipment. What they do not see is the time you spend giving lift offs, spots and advice to these other members while the staff busy on the phone or whatever else they spend their time doing behind the Iron Gated Front Desk. Did you ever wonder why the other members ask you for advice and spots? Is it because you are the only one there who LOOKS like you know what you are doing? Or is it because the staff can’t be found when they need help. I can remember early Saturday morning workouts where I would walk into the gym for a bench session and have to wait ½ hour for anyone to show up so I could get a spot or at least someone to call 911 if I killed myself. God forbid I ask the geek behind the desk who is too busy confirming his (HIS?) nail appointment for a lift off or spot. After a couple of weeks, you either get a personal phone call, letter or a legal summons to see the manager about “your issues”. At this point you are asked to tone down your training because you are scaring the other members. First, I would love to see the member that goes to see the owner and says, “I am afraid of that fat skinhead. You know the one, right? He grunts when I’m trying to talk on my cell phone. So loud in fact, that I can barely hear the TV when I’m on the recumbent bike. {Note: There is no one more freaking lazy than the people that use these bikes. Whenever I see some fat ass pedaling on one of these things, I feel like taking that useless towel he or she wears around the neck (this signifies that he is “getting fit”) and snapping his ass right out of the gym.}”He scares me so much that I may just take my business elsewhere. I am going to join the gym down the street” I think this is all a bunch of bullshit that they use to get you out so they can have their “Happy Place” of geeks in spandex. Second, what about the people that wear spandex but don’t quite have the body for it? I understand the freedoms of America, but spandex is a privilege, not a right. I guarantee that most people in the gym would like to see these people go well before I get canned. I am all for people having a positive opinion of themselves, but let’s not get carried away.
Chalk: This is one I never really understood. Chalk and barbells go together like bread and butter. They have been together forever but these places have done their best to separate the two. Could you imagine a gymnastics center with a big sign that says “No Chalk”? The only way I found to combat this was to smuggle in my own ½ block of chalk stuffed into small butter dish. This act was in itself a renegade move and it did provide some satisfaction. But imagine trying to get ready for a big lift and having to sneak into a bag, pop open the butter dish, pull out a small piece of chalk and color your hands with it. This does not go over well when you are trying to get into an aggressive state for a big lift. You are supposed to be able to go over the box of chalk and chalk the hell out of your hands. This is part of the process they do not understand. The reason for the “No Chalk” commandment is so they do not have to clean it up. If the staff is not helping members with lift offs, advice and spots then what are they doing? Sorry I forgot, they are on the phone. This also has to make you wonder if they clean the pads on the benches and machines. My advice to you is when you are in these kinds of facilities, use chalk and use it liberally. Defy the laws and stand up for America. “America? But what does chalk and commercial gyms have to do with this great country?” If we use chalk, and I mean loads of chalk, these gyms will be forced to hire people to clean up after us. More and more people will catch on and use chalk. This leads to more of a mess and thus more jobs are created. This helps the economy and helps to feed families across America. This is also why I never bus my tray at McDonald’s.
Racks: I could go on forever about this one; the power rack is the shrine of any gym and should be treated as such. Unfortunately, I have seen many gyms that do not even have one rack! And those that do have what I call junk racks. I have always been a wide squatter and could never find one rack I could squat inside of. So you have to set the rack up so that you can squat outside of it. Now the rack has pretty much lost its effectiveness. Then you have the J- Hooks. They are about 10 inches deep and you have to do a freaking half squat just to get the bar out. If this was not bad enough, the hole spaces are about 4 inches apart. So you either do a half squat or a standing calf raise/shoulder shrug to get the bar out. Then you have to walk it out for your set. Once you are done with the set, you have to figure out how to get the bar back into the rack. After all this (the calf raise to shoulder shrug to shuffle to squat to shuffle to shoulder shrug to calf raise) you wonder why your back is so fried from the squat session. But hey, the rack looks nice to the other members who will only use it for barbell curls (or is that a reverse-grip clean?) and 135 pound shrugs. This is a whole other issue not to be discussed in this article. But yes, I also have had to wait up to 45 minutes for Captain Upper Body to get the hell out of the power rack so I could squat. These are the same assholes that discuss and debate whether or not you should do shrugs on shoulder or back day.
Barbells: Remember the owners and staff that do not like you because you beat up all their equipment? Well if they purchased REAL BARS then they would not get beat up. There is nothing worse then walking into a gym to squat and all you can find is a bent 1000 pound test bar with no knurling in the middle of the bar. Trying to find a real piece of equipment like a safety squat bar, okee squat bar, Texas power bar or cambered squat bar is like finding a straight man at a Cher concert. No need to worry, there are five or six curl bars you can use.
Music: Do I really need to go into this? There are many studies that have shown music can have a positive effect on your training. These studies must have been miss read by these gym managers. Britney Spears may increase my test levels but does nothing for my training. Enough said.
Mirrors: I never realized how bad a mirror can screw you up until the day I started squatting in front of one. First off, I am much uglier that I thought I was but that is another issue. Second, you have to learn how to position yourself in space during a big lift so that you learn how to make corrections. The mirror distracts you from this process. They are good for one reason and that is to check out the lady (not the heifer) in spandex doing bent over rows without having to tweak my neck.
Bench Press: Much like the power rack, there is someone running around the country selling these guys a crock of crap on what is and what is not a good bench press. I have been on benches with 9 inch wide pads with ½ inch foam, J hooks that are once again about 10 inches deep, racks that are set so you have to do a half rep to get he bar out, safety posts that get in the way of the press (I never understood this one. If I miss the last thing I want to do is toss the bar back toward my head), benches that are 12 inches off the floor, and flooring that is too slick to get any leg drive.
Bands, Chains, Weight Releasers, etc. Do you really want to see the gym owner freak out? Walk in on your next squat day with a box squat box and an arm full of chains and bands. They will first look at you with wonder. Then after you get it all hooked up they may or may not let you finish your training session. Even if they don’t say anything right away, you are guaranteed to hear something. “You can’t use this stuff here”; it will ring in your ears for the next few days. You were all excited about trying out some of the best advanced training methods and now they won’t let you. You are told you will get hurt. My question is how do they know? And what about the smith machine that could perhaps be the most dangerous piece of equipment ever invented? Then again they would not know this because they are too busy on the phone to keep up to date.


There are many more issue but these seem to be the ones I run across the most. The other one that kills me is the new weight plates. What is up with the iron grip plates? The ones that have the handles cut into them so they are easier to pick up. If you are not strong enough to pick the plate up then it should not be on the bar! Then again, some of the trainers may not be strong enough to pick them up when they are loading them on the bar for their clients. Forget this one. It now makes perfect sense.

This article would not be complete if I did not give you options on how to avoid these pitfalls. Overcoming these issues is one of the missions of Elite Fitness Systems. I will provide you with some of these options that have worked very well for others who share the same training frustrations you have.

Keep looking: There are many good gyms out there you just have to keep looking. By the time you finish this article you will know what to look for. Make a visit to every gym in your area and don’t settle until you find the one that will work for you. When you find one that you feel may work schedule an appointment with the owner or manager of the place. You want to talk to the chief decision maker of the place. This is the guy that will go to bat for you if problems occur later down the line. Let him or her know what you will be doing and how you plan on training. Make sure they know you will go out of your way to help other members when asked and will clean up your mess before you leave. Get a good understanding of their concerns and let them know yours. Then pay month to month for awhile “just in case” When looking do not rule out High Schools and Universities. Many of these (not all) will be more than happy to have you come in and train at their facilities. I was just reminded of one other place you may find some help. Tony Hutson a Baptist Pastor started a local place with other members of his church called the Chain Gain Power Gym. You may find a great place to train by using your Church as a starting point.

cheers,klaus

[shooty]

[klaus]

aber wenn sich 2,3 leute finden is das schon ok!
kommt natürlich auf trainingslevel an, mich selber würden liegestütz u.ä nicht mehr antörnen und mit 2 25kg kurzhanteln wüsst ich auch nichts rechtes anzufangen.....
aber wenn jemand platz hat und ein rack,langhantelstange und eine bank drin is, macht sowas sicher mehr sinn als ein hightech-gym...seh ich ungefähr wie dave tate!
cheers,klaus

[Willi]

Hallo Klaus,

ich glaube auch nicht, daß Tate's Artikel ein Plädoyer für das Trainieren zu Hause ist. Auf einem solchen Level ist es wohl wichtig, außer geeignetem Gerät die Hilfe und das Verständnis von Mittrainierenden und Studio-Betreiber/Personal zu haben. Er ist sich ja schließlich seines Risikos bewußt.
Ich trainiere alleine zu Hause, wenn auch nicht im Entferntesten mit einem vergleichbaren Anspruch. Da würde aber auch niemand rechtzeitig die 911(D: 112/A: kenn'ich nicht) anrufen, wenn etwas schiefgeht. Bis meine Frau sich wundert, warum ich noch immer nicht aus dem Keller komme, täte mir schon lange nichts mehr weh. Also muß ich mit Rücksicht darauf eher mal "halblang" machen.
Aber gerade auf so etwas sind Leute wie Tate angewiesen, und darum verstehe ich seinen Artikel als Aufforderung, weniger auf das erste, mit High-Tech blendende Erscheinungsbild des Gyms hereinzufallen, als sich vielmehr dafür zu interessieren, ob man in einem Studio unter Gleichgesinnten ist, und zwar bezogen sowohl auf die Mittrainierenden als auch auf den Betreiber und sein Personal. Wo überwiegend solche Leute wie er trainieren, braucht er dann auch automatisch keinen halben Squat zu machen, um die Hantel wieder in die Ablage zu bringen ( er hat den Artikel m.E. ganz witzig geschrieben).

Gruß Willi

[Pennywise]

Hy

bei uns im Gym gehen die KH bis 30 Kilo, und außer beim KH-Bankdrücken (22,5) brauch ich an KH die Dinger über 12,5 nicht !
Gut, ich bin auch erst 20 Jahr !
PS
Wieviel KG machst du eigentlich bei den Langhantel Bizeps Curls ?
Also ich pack da pro Seite 12,5 auf die Sz Stange , und irgendwie hab ich bei uns noch keinen gesehen der mehr macht *lol*

[klaus]

ich würd beim bankdrücken schon 2 60er brauchen...und die gibts eben in gar nicht sovielen gyms...
sz-curl...bizeps bin ich schwach(mach ich allerdings immer am trainingsende,also nach rücken und daher is er schon recht ausgebrannt..),nehm momentan 52,5kg, die stange hat bei uns glaub ich 7,5kg..is mir aber recht egal,lass bizeps auch öfters aus....
cheers,klaus

[uschi]

wenn wir alleine im gym sind kann ich die hanteln nicht zureichen
XXX

[klaus]

dave plädiert oft dafür,privat was anzuwerfen,allerdings sollte man ohne geeignete ausrüstung keinesfalls alleine trainieren!!!
in den üblichen,modernen gyms is ja richtiges training kaum noch möglich......
hier noch was von ihm,vielleicht interessierts ja irgendwen hierund fass das nicht als werbung für ihre produkte auf,aber die gefahr,das sich jemand soviel eisen übers wasser schicken lässt is ja recht gering...ich würd mir das alles selber machen bzw machen lassen!)

Sick of Your Gym?


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When you are setting up a place to train on a limited budget you have to prioritize your items based upon a budget. There are a few things that you must have and others that would be nice, but can wait until later. I have separated these by:
A List: Those items you have to have to get started.
B List: Those items that could be “A-List” but not necessary to get started.
C List: Those items that are nice to have but not 100% necessary.


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A-List

Combo Power Rack. This has to be the one item all gyms have to be based around. We offer racks from $900.00 to $3000.00. You do not need a $3000.00 rack for a home gym. The combo power rack is your best bet. We have built this rack to be the best on the market for this purpose. It has pin hole setting at every inch from the bottom of the rack to the top. This is to serve several purposes. It will allow you to perform dead lifts off the pins from below your knees with the plates only a few inches off the floor. It also provides you with many options when performing pin presses for your bench press. Now you can work your EXACT sticking point in an isometric or static to dynamic position. It also allow for better spotting when training alone. You can set the pins up so if you miss the pins are positioned to take the bar. The safety pins we use are also a pipe and pin set up. This means the pipe will absorb the shock of the weight and not bend the pins or damage your bars. One other notable feature of the rack is its sumo base. This is built so you can squat with a wide stance without the rack being in the way. The combo rack also comes with a free standing bench (built to competitive standards) for all your bench press training. For any home or private gym start up this should be the first item you should consider.

Bars: The first bar you need is a good power bar. The Texas Power Bar is the best all purpose bar you can get. Do not skimp on the bar or you will be buying new ones all the time. I would also recommend the cheapest bar you can find for all the pin pulls and pin presses. There is not a bar on the market that can handle this abuse without bending over time so get something cheap and use it. It does not matter if you use a bent bar on these movements so save your good bar for the squats, benches and dead lifts.

Plates and Dumbbells: With these items be smart. DO NOT BUY FROM A MAIL ORDER OR INTERNET COMPANY unless you plan on a huge order. The shipping will kill you. First check your local paper and trading times. Many times you will find these items for free or very cheap. If this does not work then visit your local sporting goods or exercise equipment shop. Regardless of the price you will save if you pick the plates up instead of having them shipped. But purchase only what you need. Get as many 45 pound plates as you feel you will need then only (2) 25’s (4) 10’s (2) 5’s and (2) 2.5’s. This will give you everything you need to lift any increment of weight needed. For the dumbbells only buy the ones you will be using. Save the rest for later or when you get stronger. Hex dumbbells are the cheaper option but may break in time. Pro-style may be a better bet for long term usage. Do not go with dumbbells you put together. These tend to rattle which can place stress on the elbows and will always have a post sticking out of them making movements like the rolling dumbbell extension very uncomfortable.

Rubber Mats: First, make sure you really need them and if so find out the bare minimum you will need. If you buy these from an equipment manufacture you will get killed on price. Try to visit you local Horse Supply Shop or Tractor Supply Shop. The have very good quality 4x6 1 inch thick rubber mats for not much more that $45.00. This is about ½ the price you will pay from a equipment manufacture or supplier.

Box Squat Boxes: I feel the best squat boxes are those like what we use at Westside Barbell. The way they are made is very simple. We use a 2x4 frame with one support running down the center and a ¼ inch piece of plywood for the top. Each box is 4 inches in height with a 24x24 top surface. We use a series of these boxes and 1 inch rubber mats (cut 24x24) to get the desired height. The mats go between the boxes to avoid slipping. This makes it easy when two or three people are squatting to change the box height. You can also use the 4 inch boxes for dead lifts (you stand on them). We also use the boxes to jack up the back up the bench for incline or decline work.

Board Press Boards: These are also very easy to build. I suggest using 2x6 boards that are 14 inches in length. I suggest making a one board (one 2x6), two board (two 2x6’s screwed together), three board (three 2x6’s screwed together), and four board and a five board. These will be used for all your board pres work.

Dragging Sled: Using a sled in your training can have great effects on your recovery and general conditioning. If you are not in shape you will not recover as fast as if your body was working more efficiently. We have several articles in our articles section detailing the use of this item so I will not expand on them here. For more information:
http://www.testosterone.net/html/146gpp.html


Chalk: Now that you have your own place you can use as much of the stuff as you like. Get a box and start making your OWN mess!



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B-List

Reverse Hyper: I feel this should really be in A- list but based on budget it may not be possible to get this at the same time as the other items. I feel this is a must have for several reasons. First, lower back strength is one of the biggest problems for most lifters and can put an end to ones training experience. Having a strong healthy back is a very high priority in the training process. If your back is messed up then it does not matter what type of rack you have because you will not be able to squat and dead lift. The Reverse Hyper is the best machine for developing the muscles of the lower back. This is because the range of motion the machine offers tends to hit the muscles of the lower back in glutes in a way no other movement or machine can do. Many have tried to simulate this or tried another type of machine but when they finally get a real Reverse Hyper they can’t believe the difference. There are three models. For the private gym I would suggest the Pro or the Standard. The only difference is how much weight the machine can hold. The standard is best suited for those who squat 500 and below. The Pro is for everyone regardless of the weight they can lift. The standard will hold up to 350 pounds while the pro can hold up to 600 pounds.

Glute Ham Raise: This is the absolute best way to hit the hamstrings because it works the muscle from both the knee and hip joint at the same time. This is how the body works when it runs, jumps, squats and dead lifts. We have spent much time on the design of our unit to make sure the body placement is perfect. I have not seen another GHR that was built correct. You have to have the pad just right and the toe plate has to be big enough to push your toe against. Most other machines fail of both of these specs. When you do the GHR you want to start with your body parallel to the floor. Then with your knees 2” behind the thigh pad you want to curl your body up into the horizontal position.

Safety Squat Bar: Besides a good power bar, the Safety Squat Bar is the most important bar you will buy. The reason for this is what happens to your body when you use the bar. Most lifters fall forward when they miss a squat or a dead lift. This is because they can’t keep the shoulders behind the bar. When you use the Safety Squat Bar for low box squats and good mornings the bar is constantly trying to throw you into this same forward position we miss in. To keep this from happening you have to use the muscles of your upper and lower back to keep the bar is a straight line. This bar will work the muscles of your lower traps (between the shoulder blades) like nothing else. Did you ever notice how thick Elite lifters are in this region? This bar can help you achieve that. At Westside Barbell we do all of out max effort low box squat with this or the cambered squat bar. We have not used a straight bar for Good Mornings or Low Box squats for over 6 years! This is how much we believe in these bars.

Cambered Squat Bar: As described above, we use this or the Safety Squat Bar for all of our max effort good mornings and low box squat work. The Cambered Squat Bar works much different than the Safety Squat Bar. The camber of the bar is 14 inches lower than where the bar sits on your back. This places the hands in a lower position taking much stress of the shoulder as well as placing more stress on the muscles of the back, glutes and hamstrings. Heavy squatting with a straight bar on max effort day coupled with dynamic day squatting may be too much for some lifters’ shoulders and elbows. This bar gives these muscles a rest while still allowing you to work the posterior chain to its fullest.

Cambered Bench Bar: This is a great bar to ad in for variety. JM Presses and low board presses are great with this bar. The low board presses with this bar are excellent for bringing up the bottom of the bench press.

Bands: If you have not heard about training with bands then you are already behind the times. The bands have made an incredible difference in the strength of many Elite and Non Elite Power Lifters across the country. These can be applied in a variety of different ways to enhance your strength to levels you only dream about. For more information on band training see our articles at www.elitefts.com or the Westside Reactive Method Video.

Chains: Training with chains is another one of the training principles that has changed strength training over the years. Chains work by adding more weight at the top of the lift, which is where you are at your strongest point. You want to make sure you are attaching them to the bar correctly and using the right amount of chain. For more information on this method:
http://www.testosterone.net/html/body_127resist.html

Manta Ray: If you can’t afford the Cambered Squat or Safety Squat bar then look into the manta ray for a change to low box squatting for max effort work. This piece of equipment places the bar higher on your back by increasing the distance from the load of the bar to your hips. This will train your lower body and back harder than just using a straight bar.



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C-List


Power Bench Rack: Tired of training on sub par benches where you have to press the bar out a mile before you even begin to press? Tired of trying to figure out how to attach bands? Tired of training with benches that are to low or to narrow? Then this is the bench for you. Hole spacing every inch for all you lockout training needs. Support beam off ground so you can run bands under, built to competitive width and height, dense hard pad, and adjustable J hooks. Training on this bench will take you bench training to the next level

Mono Lift: This specially designed squat stand allows for optimal squat training. The hydraulic lift and lever support stands make for the best training environment for serious squat training. This is a must for heavy band usage.

Belt Squat Machine: This is the best way to train the hips, glutes, quads and hamstrings while keeping the bar off your back.

Pro Elite Pull Down: Super oversized lat pull down with low pulley unit: This machine is the "best of the best" lat machine. The machine is 96" from floor to top pulley with removable seat and low pulley set up. Great for pull throughs and low and high lat work

Weight Releasers: Weight releasing is one of the best ways to build explosive and starting strength. With the weight releasers you can add as much weight to the top and eccentric phase of the lift. At the reversal point the weight releasers kick off the bar to allow you to finish the concentric phase of the lift.

Weight Trees and Bar Holders: If your going to spend all the money on plates and bars you should at least keep them out of the way so you are not tripping all over them.

[klaus]

ich denk,wir kommen im moment recht gut zurecht! du stehst im moment beim bankdrücken beim österr. rekord und ich drück mit sehr schmalem griff mehr als jeder andere im gym mit regulärem griff...und du weisst,wie clean sie sind!
bei den anderen übungen fehlt ja der vergleich,die machen ja nur wir...
und nachdem ich erst im begriff bin,einen plan zu basteln is das nicht so übel....we´ll f*** this suckers!
XXX

[uschi]

du bist so gut zu mir.....
hör ich richtig? .....am plan tüffteln! *kopfkratz*
ich glaub schön langsam müssen wir wirklich ein trainingsprotokoll erstellen. (und des sperren wir dann weg, damit es die anderen im gym ned finden )
XXX

[klaus]

würdns eh ned verstehn!
trainingsprotokoll werdn wir brauchen...um die übungen mit dem besten carry-over effekt zu finden! so auf nebenbei sind die apothekerinnen nicht zu schlagen,und mir sagen die badboys auch,das ich beim drücken einen rekord aufstellen muss....wär in der 75kg-klasse 175kg und mit 82,5kg 202,5kg...das is extrem eng ohne chemie und dauert...oba schau ma hoit amol!
xxx

[uschi]

obwohl mir beim gedanken daran, dass i dir dann no hilfe stellen soll a grosses "wie moch i des???? "[img]/phpapps/ubbthreads/images/icons/crazy.gif[/img] über der denkerstirn schwebt.
auwa i werd hoid gaunz auf weibchen und hüflos 2 von de stoarken männer bitten, dass ma höfn
XXX
samstag, 16h?

[klaus]

über 150 kumm i scho...nur wievü is die froge!
hehe,wenn du bis ende nächstes johr af 70 und i af 175 raw(ohne shirt) kumm(mit video) hob ma an sponsor!daun gibts 2 metal-shirts gratis!http://66.235.16.23/brent/metalshirt.html
ba dir is drin, fia mi wirds etwos streng sein....
oba mir schaun hoit
XXX

[uschi]

soll i des daun anstelle ana reizwäsch trogn?
XXX

[klaus]

so a ding kaun einiges erleichtern!gibts a fia fraun,hehe,mocht oba überall blaue fleckn!
XXX