Weight Training Effective Training Programs for Home Gyms

It’s a Saturday night, a night at home on my own with the kids. So many choices of what to do, should I watch my favourite tv show ‘True Blood’, should I watch the football, or should I get my arse in ‘The Pit’ and train. I decided that I wanted to do pretty much all of those things. So how do I fit it in? Pre-planning…During the afternoon I formaulated a plan in my head deciding what times I was going to do all the things I wanted, all after I had put the kids to bed.

Here was the plan I came up with, I had the monkeys feed, bathed and in bed by 7:30pm, between 7:30pm and 8:00pm I did the housework that needed to get done. at 8:00pm I trained. By 8:45pm I was in the shower. By 9:00pm I parked my arse on the couch and watch a game of footy that I had pre-recorded. By 10:30pm I had got into bed and watched an episode of True Blood that I had recorded.

My Home Gym Weight Session Begins

My plan ended up coming together well, my priority was training so I was happy overall. I’m still working on the program that alternates between a day of heavier weights with low reps and a day of moderate weights with higher reps. The reps are all worked out on a percentage of my 1RM:

Pre-Workout Nutrition:
About an hour before training I downed a Pre-workout shake.

– 5 minutes of skipping.
– Dynamic Stretching
– Body Weight Squats x 20
– Single Leg Body Weight Calf Raises x 20 (on each leg)


40kg Dumbbell Used for Calf Raises

– Deadlifts: 5 sets of 10 reps at 70% of 1RM (100kg)
– Standing Calf Raises holding a dumbbell: 5 sets of 10 reps at 70% of 1RM (40kg)
– Sit-ups: 10 sets of 10 reps (5kg)

Warm Down:
Static Stretching

Post-Workout Nutrition:
Straight after the session I downed a Post-workout shake.

This workout took me only 33 minutes to complete.

– All reps and sets are done with good form (no cheating of swinging the weight).
– Alternate between Deadlifts, Standing Calf Raises and Sit-ups.
– Rest for exactly a minute between all sets.
– During the workout sip on water.

At the end of the night I felt great, I had done everything that I wanted to get done, admittedly I had a late night, but I had a day off the next day so it wasn’t going to kill me. Today highlights one of the big benifits of having a home gym, I was in and out of the gym in 45mins. If I didn’t have the gym at home, I would not have been able to train as I was home alone with the kids.

Further. tonight I was able to watch the shows that I wanted because I had pre-planned and recorded them. Don’t use a tv show start time as an eXcuse, be a slave to what time a show starts on tv. Recorded it, that way you watch it where it fits into your day.

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