Looking to get in shape at home, with limited equipment

[thedude1969]

Hi all,

This is my first post on this website. I've been an avid reader of the material posted here (I've been trolling for two years), and I only recently became a member.

As my journey towards self-improvement is now beginning, I have decided to start paying attention to my body and health.

I am a 17 year old high school senior. I know that you guys stress going to the gym a lot, but I am unable to do this. To join a gym, one must be 18. I have asked my parents if they would let me join when I'm of age, but we really don't have the money to pay for membership, especially since I'll be off to college next year.

However, I did not let this deter me. One of my friends had an old bench press and two dumbbells that he gave to me. I have 100 pounds of weight right now, and I can certainly purchase more, but as it stands, I am pretty weak, and I doubt I can even bench press 100 lbs.

Furthermore, I know how much you guys stress the big compound exercises: bench press, dead lifts, and squats. I can do the bench press and the dead lifts, but I have no safe way of doing squats as I have no squat rack.

So here are my major questions for you!

I need some help modifying the lifting programs on this site to fit my circumstances. Are there effective alternatives to squats (or a different type of squat) that I will be able to safely do?

Also diet suggestions would be great as well. One great thing about my parents is that they will pay for healthy food.

If you guys need any further information to help me out, I would be glad to provide anything.

Essentially, my goals are to build more strength, improve my appearance, and just become more muscular and lose some body fat.

Thank you!

EDIT: I just remembered, I am pretty sure I can do pull ups in my garage by using a support beam in there. I would only be able to do the kind with the back of my hands facing me.

 

[EFFORT]

Find yourself a barbell and some plates i'd say 2 of each for now (5lbs,10lbs,25lbs,45lbs)

With that you can do bench press variations, curls, rows, hack squats, deadlift variations, standing military press,upright rows, shrugs, skull cruchers, Glute Ham Raises, even some calf work.

 

[thedude1969]

Thanks for the reply EFFORT. I forgot to mention that I have a barbell. I'll see what I can do about getting those weights.

So how should I go about organizing this into a plan? I'm thinking a three day split would be best...

 

[Quagmire911]

Surely there will be a gym at the college you go to next year...

 

[Kerpal]

I would get a copy of this book: http://www.rosstraining.com/nevergymless.html

I have it and it's great. You can do all of the exercises with little to no equipment.

You could also make a sandbag: http://www.rosstraining.com/sandbagconstructionkit.pdf

Mine cost about $15 to make and I can do just about any exercise with it that I could do with a barbell.

This stuff works: http://www.youtube.com/watch?v=95D7lj-A6tA

Also if you can get some weight plates, you could do something like the Rippetoe program and replace back squats with front squats for now. Just clean the weight off the floor for front squats and overhead presses. You don't need anything else for the deadlift and power clean, and you already have a bench for bench pressing.

 

[EFFORT]

I would do the rippetoe program just replace squats with hack squats

 

[shaunuk]

Yeah man, just scrounge some weight plates at a garage sale, and since you're not lifting a lot right now,you'll be alright for a decent while

You can do basically every exercise with what you have, go for it. If you're into making stuff, you could make some supports to catch the bar if you fail when squatting

 

[BMX]

It looks like you have somewhat near enough equipment in all to sustain you until you get to college and the gyms they have. You can practice your deadlift technique w/the light weights 1st maybe, but you can definately do lunges with the barbell for your legs. I have around 600 lbs. of free weight in my basement, a squat rack and a bench that can adjust from decline through military press. While it is great not having to wait to use the weights and workout in privacy, I still never have a spotter and that's what I have 2 deal with. And yes the Rosstraining nevergymless manual is amazing, it helped me get back into shape and helped my brother to become a firefighter.

 

[Sir Juanalot]

http://www.davedraper.com/dumbbell-home-training.html

Dumbell only training guide here, not tried it though.

 

[thedude1969]

Thanks for everything guys. I really appreciate the support.

Yes, when I get to college I will definitely use the gym and other health facilities that are available to me. I think I am going to start the Rippetoe program with hack squats as EFFORT suggested.

Still, I will definitely check out the other options posted here for suggestions.

When I initiate my plan next Monday (this week is crazy with tests for some reason) I'm going to start a journal.

Thanks!