Adapting or progressing the free resistance training program.

Just a quick one in response to some queries I’ve had about the training program.

The free introductory program is designed to get you started, using equipment you would expect to find in most gyms…. but the people who are training at home (or maybe your gym just isn’t as awesome as mine) might need some substitutions.

This is a movement based program so really, a horizontal push is a horizontal push, right? So if you’re training at home and don’t have a chest press machine, use your barbell or dumbbells. This goes for people in the gym as well… after a couple of weeks you should look to start performing the routine using free weights on these major pushing movements.

For vertical movements you can grab your dumbbells for the pushing (shoulder press) movement. For legs, we should be working towards barbell squats and lunges anyway, so if you don’t have a leg press machine get straight into these.

For the pulling movements on day two… for my money a nice wide grip pull up (vertical) and a barbell or dumbbell (horizontal) row will do the job nicely if you don’t have the machines.

Now for the accessory exercises… as an example, you’re probably not going to have a reverse pec dec machine in your home gym, but you can certainly consider the movement that this exercise utilises and replicate it with your dumbbells or resistance bands. If you’re training at home and don’t have resistance bands, you should consider getting some. They’re a great low cost piece of equipment that will give you a lot of new options and allow you to mimic the sort of exercises you’d otherwise require a heap of mega expensive  commercial gym equipment for.

I just got back from my Xmas holidays and I improvised some great workouts out in the sun with my resistance bands since the local gym was not open. So again, if you’re training at home look in to picking some of these up.


Author: davehpt

I'm DaveHPT, Maybe you've heard of me? Musician, rock star and recording artist. Published author. Former security industry professional. Personal Trainer, Online Coach and the INNOVATOR in Sports Nutrition.

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