Hopefully, if you work out at home, you already have a good start to your gym—e.g., a solid power rack and bench, an Olympic weight set (minimal 290 to 310 lb, including 45 lb bar), and adjustable weight dumbbells. But, if you have serious goals for 2020 (and you should), you will want to add to your facilities. Here are a few of my best picks.
Pull-up bar. If you don’t have one on your power rack (and even, if you do, these are often too low—especially if you are tall like me), these are nice to have. I don’t do pull-ups—for my shoulders’ sake—but I love chin-ups for upper body development. They offer a great sense of accomplishment. Adding weights for progression also feels better than simply doing lat pulldowns.
Cable system. I think a high/low pulley is a must for versatile back and accessory work. I have a Caribou brand system at home, and the cables have been a useful addition. I would recommend a free-weight system (as opposed to selector weight) for cost management and maintenance. Which brings me to the next addition….
More weight! You should be progressing. So, adding plates should be a necessity. A beauty of free weight training is that one can add weights as needed. The feeling of emptying the plate stand to load squats or deadlifts is quite satisfying. Seeing that you need to purchase more weight is rewarding. Usually, the first need will be to add a couple of 45s. In my opinion, once you have 4-10s and 4-5s, you are probably going to need to start adding the big plates. (A second Olympic set is always a good way to go.)
Bulgarian bag. I love these! They are quite versatile. They are great for HIIRT workouts and especially useful for core training. I get a lot of use of mine.
Massage gun. This is the most recent addition to my home gym. So far, I am liking mine. It is a Chinese knock off of the Hyperice Hypervolt (quite possibly the exact same device excepting for the label—mine was sold as the Booster Base and looks identical). It functions quite well and does the job. I use it pre- and post-workout to relax tight muscles. It has certainly helped increase the intensity and volume of my workouts. It is also relaxing after sessions like this on my computer. The training is the stimulus for growth, but the adaptation occurs during recovery. These help with both.
Whatever you need to be better tomorrow. Your goals are likely different than mine. As such your equipment needs will be different. Don’t succumb to gadgetry and “hacks”. That which seems too good to be true probably is. There are no short cuts, but there are effective training methods and tools. Build the gym you need (or join the gym that best suits your needs).
Other fun toys. There are other fun “toys” I have appreciated the benefits of using. I have tried “flossing” (tightly wrapping sore joint, e.g., elbow, with latex/non-latex bands) with some success. I am at an age where compression shorts/pants/sleeves have helped limit injury and speed recovery. A good weight belt can help when the lifting starts getting really heavy. (I suggest only limited use as to allow the core to do the bulk of the stabilizing.) Physio-balls and BOSU balls have a place in training stability. If you like the Bulgarian bag, the logical progression it the Suples Fit-Ball. Remember, though, more “toys” aren’t necessarily better. Keep to the basic tools of the trade, e.g., barbells and the basic 5 exercises for strength and hypertrophy and simple cardio equipment that you will use. Body weight may very well be the best home-gym. Remember, it is the effort and not the tool that gets the job done.
Be your best today; be better tomorrow.
Carpe momento!