Program With Limited Weight Lifting Equipment

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Program With Limited Weight Lifting Equipment

by George S

Josh, I only have dumbbells 5lb-90lbs and a bench, is this seriously going to effect the routine, I can't really fork out a few hundred dollars for a barbell and weights right now.

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Program With Limited Weight Lifting Equipment

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Dumbbell Exercise Substitutions
by: Josh -- Author WLC System

You just need to substitute dumbbell exercises for the barbell version of the weight lifting exercise.

Many dumbbell exercises are better than the barbell exercise anyway because they work a greater amount of muscle mass.

If you need help with the exercise substitutions, just let me know.

For example ... instead of barbell squats, use dumbbells and clean them up to your shoulders and then squat. Or, you can leave the dumbbells hanging from your side and squat down.

Bench press is easy -- just sub in dumbbell bench press instead of barbell bench press.

Exercise substitutions are fine to make as long as they are similar exercises to the barbell version.

Let me know if you need help making the exercise substitutions.

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Cardio on Off Days?
by: George S

Josh, Thanks for the quick reply, how about cardio, do you do it on the workout days or the rest days?

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When will you be lifting weights?
by: Josh -- Author WLC System

Hey George, What is your main goal? Build muscle OR burn fat for this first phase? When will you be lifting weights? AM/PM?

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Burning Fat is My Goal
by: George S

Josh,

Burn fat I guess, I want to say build muscle, but I should probably trim down a little first.

I'm 6'5" and 250, so gaining size isn't really the issue, I just want to move my gut to my chest and maybe my thighs to my arms, if you know what I mean.

I usually lift after work, so around 5pm is my workout time.

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Cardio Sessions
by: Josh -- Author WLC System

Hey George,

Since you workout in the PM, I would start with 3 weekly AM cardio sessions on your workout days -- first thing in the morning on an empty stomach.

So you will lift weights 3 days a week and do cardio in the morning on each of those 3 days. Rest the 4 other days for now. Then you can add more cardio to the rest days as needed to continue burning more and more body fat.

Get plenty of water before, during, and after. Eat your normal breakfast meal right after the cardio session.

You will add more cardio sessions on a weekly basis as needed. I would add AM sessions to the off days from weight lifting as the next step.

You should measure your results on a weekly basis and only add cardio sessions as need. Add a few at a time as needed.

The next step after that (if needed) is to increase duration of cardio workouts. Start with 30 minute sessions. Cardio is VERY important for burning body fat.

You can focus on fat loss BUT I guarantee you will gain muscle as you want too!!!

Just work on getting stronger every workout and the muscle will come. That's a guarantee.

Hope this helps George.

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Home Pull Ups
by: George S

Josh,

Tried the home pull-up thing, already ripped one door frame off and I rather not do another.

Is there any barbell substitutes to pull ups?

Or at least something that would get similar results?

Thanks for your time.

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Rack Chins
by: Josh -- Author WLC System

Hey George,

Can you set something like in the video below?

Those are called "Rack Chins" and work very, very well as a substitute. They might even work better for you.

I've had some very good results with them. Give them a shot and let me know what you think.

Thanks,
Josh

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Rack Chins Work Great!
by: George S

Josh,

"Rack Chins" work great, took a little rigging, but I think I am on to something.

One more question for now, in phase 1 you do the bench press, does it matter if that is flat, incline, or decline?

I looked ahead in the program and I don't think I ever saw anything but flat bench press, but in your manual you say to try different variations.

Is that decision just up to what I think works best for me?

I have always preferred doing incline bench, because I think the upper chest usually needs the most work and is the hardest to develop.

That's the case for me anyway.

Thanks a lot for your time, I'll try to stop bothering as I get more experienced in your program.

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Bench Press
by: Josh -- Author WLC System

Hey George,

No problem ... glad you like the Rack Chins.

I meant for Phase 1 to be the basic flat barbell bench press but it doesn't have to be. Any of the bench press variations will work great as long as you are increasing the weight.

Let me know how everything goes for you and don't hesitate to ask questions. That's what I'm here for.

Best wishes with everything.

Thanks again,
Josh

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Basement Gym
by: George S

Josh,

I have gone a head and outfitted my basement with what you recommend in your program.

The "power rack" being the latest addition, which is a great piece of equipment.

Now I have run into some questions about the program.

Since I was doing phase 1 with dumbells before and now I use a barbell for most exercises, some of my "recorded weights" have been lost in translation.

It almost seams to me that this would be a great chance to start phase 2, or possibly start phase 1 over with the new equipment.

What do you think?

Is phase 1 strictly for teaching beginners proper form?

I am not exactly a beginner, and I am confident in my form, but if phase 1 has other purposes I think I will stick with it until I plateau with the barbell as well.

Any advice would appreciated, just want to make sure I am doing the program the way you intended.

Thanks for your time.

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Maximum Strength
by: Josh -- Author WLC System

Hey George,

If you weren't able to finish Phase 1, I would definitely start back at the beginning. I want you to gain as much strength as you can during Phase 1 -- get as strong as you possibly can on the exercises during phase 1.

You'll then use that strength in Phase 2 to build maximum amounts of muscle.

So the purpose of Phase 1 is to get very, very strong on those exercises. Then use that strength to build muscle in Phase 2.

The larger amounts of strength that you've built will allow you to build even more muscle. And Phase 1 is designed to build huge amounts of strength.

You need strength to build muscle and you need more muscle to build more strength. I'd rather you get the most you can out of Phase 1 and max out on all of those lifts first.

Hope this helps George. Hope you like your new gym... I know I love my gym in my basement. I always highly recommend a home gym over a commercial gym!!! There is no comparison in my mind.

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