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"Everybody wants to be a bodybuilder, but nobody wants to lift no heavy-ass weights." - Ronnie Coleman I have gained quite a bit of muscle mass after building

"Everybody wants to be a bodybuilder, but nobody wants to lift no heavy-ass weights." - Ronnie Coleman I have gained quite a bit of muscle mass after building out a home gym during covid. I'm no scientist but following the Reddit PPL[1] workout and eating lots of protein did the trick for me. [1] - https://www.reddit.com/r/Fitness/comments/37ylk5/a_linear_progression_based_ppl_program_for/ https://www.reddit.com/r/Fitness/comments/37ylk5/a_linear_pr...

JLCarveth 4y ago
Been running this for over a year and I have been loving the results.
dhr 4y ago
I'm planning out a home/garage gym now. Is there any equipment you recommend? Or ones that people should stay away from?
- oh_sigh 4y ago
  If you don't train to failure and know how to dump safely, or you always train with a spotter, you can get away with just a squat rack and bench. If you want more safety though you probably want a power cage.
- Consultant32452 4y ago
  I've gotten a ton of mileage out of just a dumbell set. I do all the things most people do with a full bar: squat, bench press, etc. Dumbells are a lot safer for solo workouts.
  - SECProto 4y ago
    Using dumbbells instead of a bar also builds stronger stabilization muscles, and doesn't let your strong side compensate for weak side.
    - beezle 4y ago
      True but once you start getting heavy it can be difficult to get into the proper starting position for some lifts as well finishing safely. YMMV.
      - SECProto 4y ago
        That is definitely true! Very useful in the "I want to start developing stronger functional muscles" context, but will only get you to a certain point If memory serves, last time I was lifting weights regularly, I could bench 225lb with a bar, but only 140ish (2x70lb) with dumbbells.
- grvdrm 4y ago
  It's expensive but hard to go wrong with Rogue. I've used their stuff in gyms and at home. It's solid. In my experience, great customer service as well. So, if you plan to use that home gym over the long run - invest in high-quality stuff that you won't need to replace after just a couple of years.
- maherbeg 4y ago
  While I have Rogue stuff, I think the REP Fitness racks and benches end up being a better deal for what you get quality wise.
- aesclepius 4y ago
  Rogue is the gold standard but I honestly haven't seen any deficiencies with other smaller brands like Rep or Titan Fitness. I don't know your fitness level, but if you have the space I always recommend the basics: squat rack if you have the time (can also function as pull-up and bench), dumbbells, curl bar if possible, and free weights. I'd keep an eye on used/craigslist listings as well, with the pandemic lifting, a lot of people who spent a lot of money on excess equipment will be looking to unload extra equipment.
  - beezle 4y ago
    I've picked up a bunch of things from Titan the past year. The weights and equipment themselves seem fine and will probably stand the test of time. The one issue I have had with their weight lifting subsidary is shipping Can be a clown show - really banged up boxes, sometimes with holes punched through. That may be the case with others too - large and heavy items are a problem at FedEx UPS. In fact, my FedEx delivery guy is required to be able to lift more than the people in the distribution center who end up handling these items more times en route. Another issue with shipping is the tie down straps. Titan tapes them over which means the large awkward packages are more difficult to move. Also, Titan appears not to have any way to send you parts should something have gone missing. I bought a bench (its really nice, love it) and the box was hammered on the way. Though it initially looked like everything inside survived, one small metal plate was missing but absolutely necessary for assembly. After a week Titan sent me an entirely new bench and I had to send the first back. Definite PITA and so wasteful of time/money for all involved.
  - gtaylor 4y ago
    Rep has been fine for me as well. And much cheaper than Rogue.
- NDizzle 4y ago
  Sorinex is who I went with.
- a_wild_dandan 4y ago
  My living space is limited, so I bought a pair of adjustable box dumbbells (5-75lbs) and a skookum collapsible bench. The stowed combo occupies less space than a chair and they give me serious workout mileage: bench press, flies, rows, sit ups, skull crushers, military press, curls, lunges, deadlifts, etc. It's a great starter gym for us mere not-power-lifter mortals. I WFH and can do sets during breaks and boring meetings.
  - therealdrag0 4y ago
    Skookum?
- beezle 4y ago
  As mentioned by others, a full rack is the best get to start with. I long ago got a half rack which is fine for benching alone (has spotting arms) but not for serious squats. Advise making sure whatever bench you buy to make sure the height off the floor is comfortable for you. I had one that was a little too tall and believe that contributed to some lower back stress. I'm in a rural area now and once again stuck with no spotter, also older with assorted old lifting and snowboarding injuries. I picked up a hack squat machine to enable me to safely work on squats again while also not having the load sitting on top of my spine.
  - dhr 4y ago
    I've been considering the Rogue SML-1, which I think is not considered a full rack. What's wrong with with a half rack with spotter arms for squats? Is it a matter of not being able to handle very heavy weights? Thanks for the input, btw - super helpful! https://www.roguefitness.com/sml-1-rogue-70-monster-lite-squat-stand https://www.roguefitness.com/sml-1-rogue-70-monster-lite-squ...
    - beezle 4y ago
      My half rack spotting arms are really only meant for benching, quite short. The advantage of a full cage is safety in multiple directions. This guy has a good write up of the plus/minus of the different types. https://www.setforset.com/blogs/news/squat-stand-vs-half-rack-vs-full-power-rack https://www.setforset.com/blogs/news/squat-stand-vs-half-rac...
- projektfu 4y ago
  There's a pretty good design for barbell training in Starting Strength by Mark Rippetoe. Basically, you need a bench and a squat rack, and a platform between the equipment and the concrete floor. He makes it easily out of plywood sheets and horse mats, and off-the-shelf rack, bench and weights. You can also form the rack out of steel channel, wood and bolts, with off-the-shelf pins. If you buy bumper plates, an olympic barbell, and a decent bench, you won't regret it (if you keep lifting). For about 90% of people, the program in the book is pretty good, too. For guys like me, we probably should use something more like a 50-60% 1RM with more reps, because I plateau really quickly on his program. The descriptions of the exercises are really good, and there are also lots of coaches who will teach it.
- halfmatthalfcat 4y ago
  Just built out a whole Rogue setup last October: rack, bars, bumper plates, bench, etc. Would never recommend anything else. It's the "Apple" of equipment. Yes, its expensive but it will last forever.
- mtalantikite 4y ago
  I live in NYC and don't have the space to build out a home gym, but if I could the two things I'd love to get would be a heavy bag [1] and a gymnastics stall bar [2]. I have some kettlebells and thicker muay thai jump ropes I'd throw in there too. Practicing on a heavy bag for a even a few rounds is a crazy workout, and there's a lot you can do on a stall bar [3]. [1] https://www.boonsport.com/collections/heavy-bags/products/copy-of-hblfxl-heavy-bag-full-leather-6ft-1-8m https://www.boonsport.com/collections/heavy-bags/products/co... [2] https://www.roguefitness.com/rogue-stall-bar-3-0 https://www.roguefitness.com/rogue-stall-bar-3-0 [3] https://www.youtube.com/watch?v=Xvfi4hWw5tw https://www.youtube.com/watch?v=Xvfi4hWw5tw
- marknutter 4y ago
  Honestly, even though I have my own home gym, I would recommend getting a Tonal if you have the money for it.
turbocon 4y ago
I know others are suggesting workout here so it thought I'd contribute back. I had a lot of success following Julian Shapiro's guide I'm how to build muscle [1], like so much so that I had to get rid of a few shirts because my arms wouldn't fit anymore. It's detailed in explaining multiple faucets including nutrition and rest, I didn't follow every source he listed but he claims to have done quite a bit of research regardless everything is listed. [1] https://www.julian.com/guide/muscle/intro https://www.julian.com/guide/muscle/intro
gardenhedge 4y ago
As a newbie lifter, any consistent lifting + food intake/protein will do wonders.
klyrs 4y ago
> "Everybody wants to be a bodybuilder, but nobody wants to lift no heavy-ass weights." - Ronnie Coleman I don't wanna look like a bodybuilder but if I could stay skinny and shark the highland games I'd be tickled pink.
- leidenfrost 4y ago
  This. I want to look athletic enough so I can put a shirt on without having my belly being the part that stands out the most. I don't want to look BIG necessarily.
  - mountainb 4y ago
    You have to put in so much effort to look big that it just does not happen by accident. If you just want to lose the belly all you have to do is stop eating. No exercise required. Resume eating when your body finishes eating the belly.
    - leidenfrost 4y ago
      I don't want my body to eat up my muscle mass in the process.
      - short_sells_poo 4y ago
        You really don't have to worry about accidentally building too much muscle. It takes a ridiculous effort. I'm talking about multiple hours of training a day, 6 days a week. If you go and spend an hour in the gym lifting weights 3x a week and do some cardio before each session, you'll get a nicely shaped body with well defined muscles but you definitely aren't going to be even close to looking like Ronnie Coleman, trust me.
        leidenfrost 4y ago
        With "eat up" I was talking about losing muscle by not doing any exercise while I'm on a caloric deficit :)
epistemer 4y ago
I have lifted for 30 years. The standard bullshit line in the fitness industry has always been "everyone else is wrong". Practically what every single trainer ever in the world has said. The reason is because of all the things I have done in my life, lifting is the most trivially simple activity there is. It is as complex as shoveling dirt. The only way to differentiate if trying to make money is to bullshit. Pick the weights up, put them down, eat food. It just not that complicated.
- ezconnect 4y ago
  Their BS is the value add you get for paying them more money.
- leidenfrost 4y ago
  For those who want to look athletic enough, work a full time job and still have free time, sure. Actual competitive bodybuilding is far more complicated.
  - iamacyborg 4y ago
    > Actual competitive bodybuilding is far more complicated. Sure, but that's a general truism. People focus too much on the 1% micro-optimisations instead of nailing the 99% that produces the largest rewards. I like how Steve Magness puts it[^1] > Good, solid consistent work stacked month after month, year after year is what leads to better performance. [^1]: https://twitter.com/stevemagness/status/1493946400442392589?lang=en-GB https://twitter.com/stevemagness/status/1493946400442392589?...
    - short_sells_poo 4y ago
      This 100%, but I think it is also just the proliferation of information today. 99% of the gain is about a very simple set of exercises. I maintain that most people would get a superb musculature with just cycling/running, squats, deadlifts and bench presses (ignoring pre-existing injuries). 4 exercises where the most complex machinery is a bike, and even that can be replaced with running. Doing it consistently is the key. But then two problems happen: 1. People try to find shortcuts to make things easier. This is basic human nature. 2. While looking for ways of making it easier, a huge pile of salesmen insert themselves into people's attention, peddling the latest program, diet, fad, complex equipment (hello Peloton), etc. At that point, anyone who doesn't have >10 years of experience with their own body will simply be lost and unable to discern true good advice from drivel. As pointed out before, there's no money to be made, no "value to be added" to 4 dead simple exercises with a one off expenditure. There's no subscription to be sold, nothing can be turned into a service if the equipment lasts several lifetimes. The weights you buy yourself can be passed down to your kids, and they will likely be able to pass it down to their kids. A hunk of chromed steel can last a very long time, the only thing you have to buy is maybe running shoes or gears for your bike.
bcrosby95 4y ago
It really depends on your goals. If you have a sedentary job and just don't always want to be the weakest person in the room, something like stronglift's 5x5 or simply starting strength will get you way more bang for your buck (and time). I've been doing starting strength for about 14 years now and I can bang out a session in 30-45 minutes.
DrThunder 4y ago
Yep. Maybe I'm lucky but it's a pretty simple formula for me. Lift weights 3-4 times a week, cardio outdoors 2 times a week. I drink a whey protein shake with creatine after every workout and don't eat more calories than I burn. My lifts are continuing to increase and I'm putting on muscle. I'm still under 40 so once my testosterone drops I'm sure that'll get harder.
dehrmann 4y ago
My old trainer's version was "the reason everyone doesn't lift is it's hard." His motivational saying was "the weight's not gonna lift itself."
paulpauper 4y ago
"Everybody wants to be a bodybuilder, but nobody wants to lift no heavy-ass weights." - Ronnie Coleman And he cannot even walk well and his back is fucked up. not exactly worth it

JLCarveth 4y ago

Been running this for over a year and I have been loving the results.

dhr 4y ago

I'm planning out a home/garage gym now. Is there any equipment you recommend? Or ones that people should stay away from?

oh_sigh 4y ago
If you don't train to failure and know how to dump safely, or you always train with a spotter, you can get away with just a squat rack and bench. If you want more safety though you probably want a power cage.
Consultant32452 4y ago
I've gotten a ton of mileage out of just a dumbell set. I do all the things most people do with a full bar: squat, bench press, etc. Dumbells are a lot safer for solo workouts.
- SECProto 4y ago
  Using dumbbells instead of a bar also builds stronger stabilization muscles, and doesn't let your strong side compensate for weak side.
  - beezle 4y ago
    True but once you start getting heavy it can be difficult to get into the proper starting position for some lifts as well finishing safely. YMMV.
    - SECProto 4y ago
      That is definitely true! Very useful in the "I want to start developing stronger functional muscles" context, but will only get you to a certain point If memory serves, last time I was lifting weights regularly, I could bench 225lb with a bar, but only 140ish (2x70lb) with dumbbells.
grvdrm 4y ago
It's expensive but hard to go wrong with Rogue. I've used their stuff in gyms and at home. It's solid. In my experience, great customer service as well. So, if you plan to use that home gym over the long run - invest in high-quality stuff that you won't need to replace after just a couple of years.
maherbeg 4y ago
While I have Rogue stuff, I think the REP Fitness racks and benches end up being a better deal for what you get quality wise.
aesclepius 4y ago
Rogue is the gold standard but I honestly haven't seen any deficiencies with other smaller brands like Rep or Titan Fitness. I don't know your fitness level, but if you have the space I always recommend the basics: squat rack if you have the time (can also function as pull-up and bench), dumbbells, curl bar if possible, and free weights. I'd keep an eye on used/craigslist listings as well, with the pandemic lifting, a lot of people who spent a lot of money on excess equipment will be looking to unload extra equipment.
- beezle 4y ago
  I've picked up a bunch of things from Titan the past year. The weights and equipment themselves seem fine and will probably stand the test of time. The one issue I have had with their weight lifting subsidary is shipping Can be a clown show - really banged up boxes, sometimes with holes punched through. That may be the case with others too - large and heavy items are a problem at FedEx UPS. In fact, my FedEx delivery guy is required to be able to lift more than the people in the distribution center who end up handling these items more times en route. Another issue with shipping is the tie down straps. Titan tapes them over which means the large awkward packages are more difficult to move. Also, Titan appears not to have any way to send you parts should something have gone missing. I bought a bench (its really nice, love it) and the box was hammered on the way. Though it initially looked like everything inside survived, one small metal plate was missing but absolutely necessary for assembly. After a week Titan sent me an entirely new bench and I had to send the first back. Definite PITA and so wasteful of time/money for all involved.
- gtaylor 4y ago
  Rep has been fine for me as well. And much cheaper than Rogue.
NDizzle 4y ago
Sorinex is who I went with.
a_wild_dandan 4y ago
My living space is limited, so I bought a pair of adjustable box dumbbells (5-75lbs) and a skookum collapsible bench. The stowed combo occupies less space than a chair and they give me serious workout mileage: bench press, flies, rows, sit ups, skull crushers, military press, curls, lunges, deadlifts, etc. It's a great starter gym for us mere not-power-lifter mortals. I WFH and can do sets during breaks and boring meetings.
- therealdrag0 4y ago
  Skookum?
beezle 4y ago
As mentioned by others, a full rack is the best get to start with. I long ago got a half rack which is fine for benching alone (has spotting arms) but not for serious squats. Advise making sure whatever bench you buy to make sure the height off the floor is comfortable for you. I had one that was a little too tall and believe that contributed to some lower back stress. I'm in a rural area now and once again stuck with no spotter, also older with assorted old lifting and snowboarding injuries. I picked up a hack squat machine to enable me to safely work on squats again while also not having the load sitting on top of my spine.
- dhr 4y ago
  I've been considering the Rogue SML-1, which I think is not considered a full rack. What's wrong with with a half rack with spotter arms for squats? Is it a matter of not being able to handle very heavy weights? Thanks for the input, btw - super helpful! https://www.roguefitness.com/sml-1-rogue-70-monster-lite-squat-stand https://www.roguefitness.com/sml-1-rogue-70-monster-lite-squ...
  - beezle 4y ago
    My half rack spotting arms are really only meant for benching, quite short. The advantage of a full cage is safety in multiple directions. This guy has a good write up of the plus/minus of the different types. https://www.setforset.com/blogs/news/squat-stand-vs-half-rack-vs-full-power-rack https://www.setforset.com/blogs/news/squat-stand-vs-half-rac...
projektfu 4y ago
There's a pretty good design for barbell training in Starting Strength by Mark Rippetoe. Basically, you need a bench and a squat rack, and a platform between the equipment and the concrete floor. He makes it easily out of plywood sheets and horse mats, and off-the-shelf rack, bench and weights. You can also form the rack out of steel channel, wood and bolts, with off-the-shelf pins. If you buy bumper plates, an olympic barbell, and a decent bench, you won't regret it (if you keep lifting). For about 90% of people, the program in the book is pretty good, too. For guys like me, we probably should use something more like a 50-60% 1RM with more reps, because I plateau really quickly on his program. The descriptions of the exercises are really good, and there are also lots of coaches who will teach it.
halfmatthalfcat 4y ago
Just built out a whole Rogue setup last October: rack, bars, bumper plates, bench, etc. Would never recommend anything else. It's the "Apple" of equipment. Yes, its expensive but it will last forever.
mtalantikite 4y ago
I live in NYC and don't have the space to build out a home gym, but if I could the two things I'd love to get would be a heavy bag [1] and a gymnastics stall bar [2]. I have some kettlebells and thicker muay thai jump ropes I'd throw in there too. Practicing on a heavy bag for a even a few rounds is a crazy workout, and there's a lot you can do on a stall bar [3]. [1] https://www.boonsport.com/collections/heavy-bags/products/copy-of-hblfxl-heavy-bag-full-leather-6ft-1-8m https://www.boonsport.com/collections/heavy-bags/products/co... [2] https://www.roguefitness.com/rogue-stall-bar-3-0 https://www.roguefitness.com/rogue-stall-bar-3-0 [3] https://www.youtube.com/watch?v=Xvfi4hWw5tw https://www.youtube.com/watch?v=Xvfi4hWw5tw
marknutter 4y ago
Honestly, even though I have my own home gym, I would recommend getting a Tonal if you have the money for it.

turbocon 4y ago

I know others are suggesting workout here so it thought I'd contribute back. I had a lot of success following Julian Shapiro's guide I'm how to build muscle [1], like so much so that I had to get rid of a few shirts because my arms wouldn't fit anymore. It's detailed in explaining multiple faucets including nutrition and rest, I didn't follow every source he listed but he claims to have done quite a bit of research regardless everything is listed. [1] https://www.julian.com/guide/muscle/intro https://www.julian.com/guide/muscle/intro

gardenhedge 4y ago

As a newbie lifter, any consistent lifting + food intake/protein will do wonders.

klyrs 4y ago

> "Everybody wants to be a bodybuilder, but nobody wants to lift no heavy-ass weights." - Ronnie Coleman I don't wanna look like a bodybuilder but if I could stay skinny and shark the highland games I'd be tickled pink.

leidenfrost 4y ago
This. I want to look athletic enough so I can put a shirt on without having my belly being the part that stands out the most. I don't want to look BIG necessarily.
- mountainb 4y ago
  You have to put in so much effort to look big that it just does not happen by accident. If you just want to lose the belly all you have to do is stop eating. No exercise required. Resume eating when your body finishes eating the belly.
  - leidenfrost 4y ago
    I don't want my body to eat up my muscle mass in the process.
    - short_sells_poo 4y ago
      You really don't have to worry about accidentally building too much muscle. It takes a ridiculous effort. I'm talking about multiple hours of training a day, 6 days a week. If you go and spend an hour in the gym lifting weights 3x a week and do some cardio before each session, you'll get a nicely shaped body with well defined muscles but you definitely aren't going to be even close to looking like Ronnie Coleman, trust me.
      - leidenfrost 4y ago
        With "eat up" I was talking about losing muscle by not doing any exercise while I'm on a caloric deficit :)

epistemer 4y ago

I have lifted for 30 years. The standard bullshit line in the fitness industry has always been "everyone else is wrong". Practically what every single trainer ever in the world has said. The reason is because of all the things I have done in my life, lifting is the most trivially simple activity there is. It is as complex as shoveling dirt. The only way to differentiate if trying to make money is to bullshit. Pick the weights up, put them down, eat food. It just not that complicated.

ezconnect 4y ago
Their BS is the value add you get for paying them more money.
leidenfrost 4y ago
For those who want to look athletic enough, work a full time job and still have free time, sure. Actual competitive bodybuilding is far more complicated.
- iamacyborg 4y ago
  > Actual competitive bodybuilding is far more complicated. Sure, but that's a general truism. People focus too much on the 1% micro-optimisations instead of nailing the 99% that produces the largest rewards. I like how Steve Magness puts it[^1] > Good, solid consistent work stacked month after month, year after year is what leads to better performance. [^1]: https://twitter.com/stevemagness/status/1493946400442392589?lang=en-GB https://twitter.com/stevemagness/status/1493946400442392589?...
  - short_sells_poo 4y ago
    This 100%, but I think it is also just the proliferation of information today. 99% of the gain is about a very simple set of exercises. I maintain that most people would get a superb musculature with just cycling/running, squats, deadlifts and bench presses (ignoring pre-existing injuries). 4 exercises where the most complex machinery is a bike, and even that can be replaced with running. Doing it consistently is the key. But then two problems happen: 1. People try to find shortcuts to make things easier. This is basic human nature. 2. While looking for ways of making it easier, a huge pile of salesmen insert themselves into people's attention, peddling the latest program, diet, fad, complex equipment (hello Peloton), etc. At that point, anyone who doesn't have >10 years of experience with their own body will simply be lost and unable to discern true good advice from drivel. As pointed out before, there's no money to be made, no "value to be added" to 4 dead simple exercises with a one off expenditure. There's no subscription to be sold, nothing can be turned into a service if the equipment lasts several lifetimes. The weights you buy yourself can be passed down to your kids, and they will likely be able to pass it down to their kids. A hunk of chromed steel can last a very long time, the only thing you have to buy is maybe running shoes or gears for your bike.

bcrosby95 4y ago

It really depends on your goals. If you have a sedentary job and just don't always want to be the weakest person in the room, something like stronglift's 5x5 or simply starting strength will get you way more bang for your buck (and time). I've been doing starting strength for about 14 years now and I can bang out a session in 30-45 minutes.

DrThunder 4y ago

Yep. Maybe I'm lucky but it's a pretty simple formula for me. Lift weights 3-4 times a week, cardio outdoors 2 times a week. I drink a whey protein shake with creatine after every workout and don't eat more calories than I burn. My lifts are continuing to increase and I'm putting on muscle. I'm still under 40 so once my testosterone drops I'm sure that'll get harder.

dehrmann 4y ago

My old trainer's version was "the reason everyone doesn't lift is it's hard." His motivational saying was "the weight's not gonna lift itself."

paulpauper 4y ago

"Everybody wants to be a bodybuilder, but nobody wants to lift no heavy-ass weights." - Ronnie Coleman And he cannot even walk well and his back is fucked up. not exactly worth it