Strength Training Exercise Routines - Strength Training at Home

Your strength training exercise routines guide shows you how.

Weight Lifting Benefits

The following guide aims to show you how easy it is to put together an effective strength training routine - the kind of routine that can be completed at home in minutes, and will deliver fast weight training results.

Consider your weight lifting benefits:

• Build muscle
• Strengthen joints
• Increase bone strength
• Reduce insulin levels
• Boost metabolism.

Equipment for Weight Lifting

The following routines have been composed on the understanding that you have access to a free-loading barbell, lots of plates, sturdy squat stands or a power rack, a strong bench, free standing parallel bars for dips, and an overhead pulley or chin up bar.

Even with an absolute minimum of a barbell, a bench and stands, you can transform yourself. This combination alone will adequately meet your primary needs to push, pull and squat - the basic movements that go to make up the proven muscle building exercises.

What else?

More equipment for weight lifting at home would include a hex bar or trap deadlift bar. This little known bar allows the user to squat without requiring stands or a rack - an excellent addition to your home gym.

Strength Training at Home

The primary message coming from this site is that the typical trainee must be wary of imitating the training methods of the gifted minority. Since the typical trainee has a great deal of trouble attempting to gain on the more popular training routines, he must therefore show caution in his strength training routines choices. Here is why an effective strength training routine for the typical trainee must be short, basic and simple.

Afraid abbreviated routines won't build your muscles?

Abbreviated routines will do wonders for you if you put in the required effort, don't train too often, and eat well while getting plenty of rest. This magic combination can pack on muscle even for the most extreme hard gainer, and it can do the same for you.

For proof, consider how some powerlifters train with nothing other than the three same basic lifts - pure abbreviated training. These strongmen and women develop loads of strength. You can do the same too.


Photo courtesy of Greg Westfall

Strength Training Routines - Strength Training at Home Guide

Abbreviated routines to perform at home:

• 1. Squat or deadlift (alternating them at successive workouts)
• 2. Bench press
• 3. Close-grip pulldown or chin up
• 1. Trap bar deadlift
• 2. Parallel bar dip
• 3. Bent-over row

The following routine was promoted by Peary Rader for those trainees who struggled to gain from more exercises:

• 1. Bench press
• 2. 20 rep squat
• 3. Rader chest pull (dumbbell pullover)
• 4. Bent-over row

Or how about these ultra-abbreviated strength training exercise routines?

• 1. Squat
• 2. Bent-over row
• 1. Trap bar deadlift
• 2. Parallel bar dip
• 1. Squat
• 2. Pullup or chin up

Or this strength training routine championed by the 1930s strongman Mark H. Berry?

• 1. Squat
• 2. Overhead press

In Summary

The above strength training exercise routines show you what is possible using inexpensive training equipment, and proven, muscle building exercises.

Looking to do your strength training at home?

This magic combination can do the same for you.

Strength Training Exercise Routines to Muscle Building Routine

Strength Training Exercise Routines to Muscle Building