[pjs]

Need to get back in shape, and time/work pressure not helping, Thinking it might be a good idea to pick up some second hand equipment in ebay. What do you reckon are the essentials? Anyone else done this? Reckon I could commit 30 mins 6x a week.

[mowflow]

I've got weight stands that can be adjusted for squatting, bench press etc. Cost about 100 from ebay. Adjustable bench which was about 70 from the same place. Olympic bar with 200kg of plates which I got from powerhouse for about 190. Pull up bar fitted in the rafters, a medicine ball and some old dumbells that I rarely use. I've also got a turbo trainer for my bike but I usually just go out for a ride or do some hill sprints.

Free weights are generally the best thing to use for nearly everything in my opinion and it takes up less room than stupid isolation or cardio machines. One third of my single garage is used for my gym but it can all be stuck against the wall in one corner to free up more space if need be. The only thing I may add to make it complete in my mind would be a 5ft punch bag.

To get some cheap stuff I'd check gumtree. Usually loads of stuff on their but it goes quick.

[Desmondo]

Power cage, bench, olympic bar, a decent amount of weights and dumbbells should do you well. 30 minutes isn't going to give you a great deal of time to do anything too great although it depends on what your aims are.

[mowflow]

5x5 stronglifts routine will only take around 45 minutes 3 times a week and will no doubt give you great results. Doing 3 days is enough for most people as long as you train and eat properly. I find anymore than 3 days working out properly causes to many aches and pains as my body can't recover properly. I do however do other less demanding exercise on days between such as cycling, tabata circuits, martial arts/boxing etc generally more cardio based stuff.

6 days doing 30 minutes isn't a schedule i've ever heard anyone use. It would however lend itself well to HIIT which would see you shed fat quicker than anything else if that's your goal.

[Steve A]

30 mins per session is defo long enough if you work hard enough, quality over quantity for strength gain. FACT.

Id suggest

Monday - Legs

Squats barbell ( best overall exercise IMO)

5 sets 10 reps. 2 warm up sets followed by 3 sets max effort - get a training partner to spot you.

Stiff legged deadlift

5 x 10

Calf traises

5 x10

Wednesday Chest/shoulders/ triceps

Dips 5 x10

seated DB Press 5 x 10

Skull crushers 5 x10


Friday - back biceps abs

Deadlifts

5 x 10 its a killer but it is awesome for upper body development of the back and trap regions, also killls the lower back area

Pullups or bent barbell row

5 x 10 or (5 x failure on the pullups until you can manage 10 reps)

Barbell culrs

5 x10


Its a simple routine but if you hit it hard and try to increase he reps and weights each weeks and watch your diet, this type of routine can work wonders.

I can get very strong doing simple routines like this 200kg squats 240 kg deadlifts etc.

Fat will only dissapear if you eat LESS than you burn simple.

[AlphaJulietGolf]

Right 30 mins is more than enough time to smash out a work out. Look up www.crossfit.com it will provide you with everything you need and is designed for the garage gym set up. Been doing it for two years now and not looking back. Rack, Olympic bar and a kettle bell are a great start. Good luck with the route you go down, different things work for different people

[JLR1969]

I agree 3 x 30 mins is enough if you work hard and are focused. I also do 25 miles on the mountain bike twice a week.

Eat properly, drink enough water and get quality sleep and you will see results. I would suggest taking protein supplements also.

[Desmondo]

You'd get thought the routine above, just, if you didn't fanny about when swapping weights around between exercises too much. I guess training at home would make it easier as you're not waiting around for equipment and training on your own means less time swapping weights around.

[mobileadam]

P90x - I'm on week 5 (of the 12 week programme) and have shifted a stone already but most importantly started changing shape. While the first week takes a little getting used to you soon blast through the video sessions as there is a lot of talking / advice.

It's quite a nice programme since limited thinking is required and you could easily replace the 'cardio' session with other activities you do anyway (I'm on the 'Lean' programme)

[CarAbuser]

If I was going to set up my own home gym I would take a free weights rack, smith machine and some opposing cables. Throw in an easy curl bar and you have all you need.

The smith machine makes a great substitute for a lone barbell. You don't want to be doing free standing squats without a spotter!

[mowflow]

The only problem is that with a smith machine you don't get as much benefit as with free weights due to there being less of a need to stabilise/balance the bar so some of the smaller muscles don't get worked. You do still get benefits though. A power cage offers the same safety as a smith machine but lets you use a standard free bar.

The other alternative is to do front squats so you can drop the bar if need be (i've had to do this once). Arguably more beneficial that back squats and generally a lot harder. I like to vary between back and front squats from month to month. I tried overhead squats...... once.

[CarAbuser]

I was using a smith machine recently that moved independently on each side so you still had to stabilise but also had the ability to squat until your legs gave out.

[Steve A]

A Smith machine is a great piece of kit, ok you might not get the same benefit as free weights but it's not something I think you'll notice as a novice lifter.
You can squat, bench press incline flat and.decline, seated shoulder press, bent rows use it for pullups calf raises seated triceps press and a modified bb curl. All in relative safety.

[mowflow]

I'd get this.
http://www.powerhouse-fitness.co.uk/...power-rack.php
Bought my weights from these guys. Cheaper than a smith but just as safe.