The Quarter Rack stands out as a compact and budget-friendly option for your gym. It earned its reputation in 2021 as the best mid-priced rack as voted for by the Home Gym Community. Its low-profile design means the rack can fit snugly into the corner of your gym, maximizing space and providing essential features for a comprehensive training pod.
One of the standout features of the quarter rack is that it comes in both a plate and pin-loaded variant to suit any budget.
The plate-loaded pulley system allows you to use your existing weight plates for cable exercises – perfect for anyone with equipment already lying around in their home. The plate-loaded variant is rated to 100kg on a 1:1 ratio meaning you’ll find it very difficult to max out your lifts.
The pin-loaded model, which came highly requested from our community, facilitates quick changes during workouts, enabling efficient drop sets and supersets. The system includes an 80kg weight stack on a 1:1 ratio, giving you plenty to work with for heavier movements like low rows and lat pulldowns.
Both rack variations come complete with a one-of-a-kind multi-grip chin up bar, offering an array of handle options from cannonball grips to diagonal and angled grips. Bar storage and plate storage help keep your setup tidy and organised. These both sit neatly on the side of the rack so as not to obstruct your training.
Along the upright of the rack are holes for you to fasten the rack's attachments to. This means you can have multiple attachments on the rack at once, like a pair of J-Hooks and Spotter Arms, giving you access to all the functionality that you’d need.
Dual Dip Bars: Attach these handles to both sides of the rack to perform dip exercises and target your triceps and chest.
Monolift: A game-changer for bench press and squats, the monolift attachment simplifies barbell positioning and makes solo training safer and more efficient.
Spotter Arms: Say goodbye to the need for a spotter. Not only are our Spotter Arms rated to 286kg, they provide another layer of safety during challenging lifts.
J-Hooks: Like the Spotter Arms, these are rated to 286kg, offering a reliable support system for various exercises.
Landmine: Introduce dynamic movements to your routine with the rack-mounted landmine attachment to build on your functional strength.
Leg Brace: This simple but effective attachment opens the door to lat pulldowns by securing your legs in-place during the exercise.
Lat Pulldown Bar: A pull day’s best friend. Expand your exercise repertoire by targeting your upper back with multiple movements for a well-rounded workout.
Curl Bar: Perfect for bicep curls and other isolation exercises, this versatile bar will broaden the ways you can hit your arms.
It’s clear that the Phase 2 Quarter Rack is a champion when it comes to performance and versatility at the lower end of the budget. With its space-saving design, plethora of features and low price tag, this rack has rightfully earned its title as the best mid-priced rack of 2021. Join the hundreds of people making use of this fab piece of gym equipment to build a fitter, healthier and happier version of themselves.
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But with a variety of price points, styles and features to choose from, it can be daunting to know where to start. That’s why we’ve put together some of our most popular products from across our range to help you navigate the world of gym racks.
Low profile, high performance. That’s how we’d sum up the Phase 2 Freestanding Folding Power Rack. It meets all of your power rack needs with a key addition: you also have access to a pulley system for your lat pulldowns and other cable movements. Choose between a plate-loaded pulley, which operates by loading weight plates onto a trolley at the back of the squat rack, or our pin-loaded option which features your more conventional cable stack.
It also folds away to just 1 meter in depth which makes it easy to store, whether it’s in your garage or a part of your house. Massive amounts of functionality in a small footprint? That’s why this rack is great for getting your home gym started.
Our Phase 3 line is special because it’s modular. This means, even after you’ve made your first purchase, you can add different elements to your rack until you have the ultimate training pod. It’s a great option for your home gym if you have the space to house it and might be looking to build upon it in the future.
We’ve chosen to highlight the power rack and cable stack here, just so you have all of the functionality that you need in a home training space, but we also offer full power racks and other attachments in the Phase 3 line.
Our Phase 4 line is quality that can’t be topped. It’s professional-grade equipment that’s suitable for commercial gyms and the most advanced home gym setups. It’s the same kit that’s used by the Premier League’s Luton Town FC in their training compound and allows for a juggernaut range of movements to be performed on it.
You have access to a 1:1 and 2:1 cable pulley, with the option of adding a pulley converter so you can use the 1:1 stack wherever you like. You can even take this setup one step further and opt for our variation that includes a build-in smith machine, too.
The one that does it all. The Multi-Functional Trainer is a standalone piece of equipment, meaning it’s not modular and can’t be combined with any of the other phases to make into a larger rig. It is, however, the king when it comes to versatility. It’s a compact machine for how much you can do with it and competitively priced considering you can access a pair of cable weight stacks, a smith machine and a squat rack.
Fan of cable exercises? You’re going to love this. Our Dual Action Pulley Machine is a sleek, compact way to add cables into your home or commercial gym space. You have two 90kg weight stacks to work with, a corner design for easy placement and it even comes with the attachments you’ll be using most regularly.
Not sure if you’ve found the perfect rack for your setup just yet? Browse our entire range to see what else we have for you.
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A Smith machine is a piece of equipment that consists of a barbell that is fixed to vertical steel rails, allowing for vertical movement only. The barbell can be locked at different heights by engaging the bar's hooks into the desired position on the rails. It is because of this that the smith machine provides a stable and safe way to perform different movement patterns. For example, squats, presses, and lunges.
Click to see our Multi-Functional Trainer Equipped with a Smith Machine
Increased Safety
Because the smith machine is fixed to the metal rails, the risk of the bar tipping as it could with free weights, is eliminated. Not only this, but because of the multiple hooks to re-rack the bar, you can safely push yourself to failure without the need of a spot.
Increased Stability
The smith machine moves on a fixed plane of motion. Therefore, it provides more stability than free weights. More stability is going to allow you to produce more force, which is key if the goal is to increase strength or build muscle.
More Controlled Movements
Because the barbell is fixed, movements on the smith machine tend to be more controlled, which is perfect for beginners who need to focus a lot more on their form. It also provides a great alternative for those who may have injuries.
Versatility
The smith machine can be used for a variety of exercises, including squats, presses, lunges, rows and more. This versatility can be helpful for individuals who have limited space and want to maximize their workout options.
Bench Press (Chest, Triceps, and Shoulders)
Lying flat on a bench, make sure the bar of the smith machine lines up with the lower part of your chest. Bring the bar all the way down to your chest slowly, then explode up to complete a rep.
Squats (Quads and Glutes)
Place the bar across your shoulders, resting it on your traps. Make sure to hold the bar tight. Squat down, getting as much depth/knee bend as you can and then stand up as quickly as you can.
Reverse Lunges (Quads and Glutes)
Place the bar across your shoulders, resting it on your traps. To complete a rep lunge back with either your right or left leg first, bringing the knee as low to the ground as you can. Stand back up and alternate legs each rep.
Upright Row (Targets the Shoulders and Back)
Start with the bar at the bottom of the smith machine. Place your hands at a width just narrow of shoulder width, and then drive upwards, flaring the elbows wide as you do. Travel down slowly and repeat.
Bent Over Row (Targets the Back)
Lean forward at a 45 degree angle holding on to the bar. Pull the bar towards your belly button, then bring it down slowly. Keep your posture the same throughout the set.
Romanian Deadlift (Glutes and Hamstrings)
Start with the bar at hip height, placing your hands at about shoulder width. Push your hips back as you travel down, feeling a slight stretch in the hamstrings and glute. Come up and bring the hips forward quickly.
]]>In this article, we will discuss our top 5 benefits of having a home gym, from cost savings to customisation and control over your workout environment. Whether you are a beginner or an experienced fitness enthusiast, a home gym offers the perfect solution for all your workout needs.
]]>In this article, we will discuss our top 5 benefits of having a home gym, from cost savings to customisation and control over your workout environment. Whether you are a beginner or an experienced fitness enthusiast, a home gym offers the perfect solution for all your workout needs.
Joining a gym can be expensive, the average membership fee is £40 per month (Quoted from moneybright.co.uk) which stacks up to £480 per year. This is not inclusive of joining fees which can be anywhere from £10 to more than £50. At the basic level having a home gym, eliminates these costs, let us say you invest £1000 in a home gym, after 2 years you have matched the spend from your gym membership, then beyond the 2 year point you will be making savings.
If you take a closer look at the costs involved, most people will need to commute to the gym, each mile that you must drive costs your time in commuting and the financial cost in terms of mileage on your vehicle, petrol costs etc. Even something as menial as a 10-minute drive adds up to 20 minutes per gym session, if you are training 3-4 times per week that is an hour and half spent commuting per week on top of the financial burden.
If you were able to cash in on your commute time, that hour and a half per week could be spent spending more time with the kids, learning something new or even more time to train to progress towards your fitness goals.
Having your own gym gives you the ability to train at any time you feel like without having to conform to the opening hours of a commercial gym. Additionally, in a public gym, you may feel self-conscious or uncomfortable around other people. With a home gym, you have complete privacy and control over the environment, allowing you to exercise in a stress-free and comfortable setting. This can make your workout experience more enjoyable and help you get the most out of each session.
All your equipment is there for you at your own convenience, no more queues for the bench press or having to ask, ‘how many sets you got left mate?’. This is even more prevalent during the new year period where all gyms see a massive influx of members trying to achieve their resolutions. Another piece of comfort is knowing that you will never have to wipe someone else’s sweat of a piece of equipment again.
Your home gym set up does not need to be exclusively used by yourself, you can let your family and friends train there with you, which again saves multiple gym membership fees, especially if you have a large family or a lot of relatives in the area.
We feel it is important to be a role model to younger members of the family by demonstrating the importance of health and fitness not only through words of encouragement but through actions. Having a home gym where your younger sibling or child can see you training frequently and even join in with you, can give you more ways to bond and further your positive influence in their lives.
When you have a home gym, you can customise it to suit your specific needs and preferences. You can choose the equipment you need and arrange it in a way that works best for you. You can also utilise unused or underutilised spaces in your home, such as a spare room, basement, or garage, to create your own personal fitness haven. On top of that, you only need to pay for equipment that you will be using instead of paying a membership at a facility where you may not even use half the equipment available to you.
All of us have our own personal goals, if your focus is strength training, then you can opt for a power rack with Olympic barbell, bumper plates etc. If your focus is flexibility and mobility training for athletics, you may want to opt for a resistance band and a yoga mat for floor work. The takeaway is that you can have your gym tailored to your specific fitness goals.
In conclusion, investing in a home gym can be a smart and hugely cost saving decision for anyone looking to improve their physical health and fitness. Now one key thing to keep in mind is that a home gym does not have to be an extravagant set up, a home gym can consist of a set of resistance bands or even a single pair of dumbbells. If you have some way to apply resistance to the body and a space to train whether its your living room or garage, you can have a home gym and you can train from home.
Although we are discussing our top 5 reasons to have a home gym, this article is not meant to put you off using a commercial gym or demonise them in any way. At MuscleSquad our mission is to bring fitness to all, and we know for some that means training in a commercial gym and for others training from the comfort of their own home. The priority is that you are exercising regularly and taking care of physical wellbeing and fitness no matter how you do it.
If you would like any advice or have any questions on setting up a home, where to start etc. drop us a message (contact us) and we will be more than happy to arrange a call with you or assist you online.
‘The average price of a gym membership in the UK is £40 but this can vary greatly depending on location, what each gym offers and what discounts are available.’
( What Is the Best Gym Membership? | Cheap Gym Memberships (moneybright.co.uk) )
]]>Two of the main threats to garage gyms is rust and corrosion and these often occur because garages are often not sealed or insulated as well as other indoor structures.
The main catalyst for rust and corrosion of any metal is water. Rust is a chemical process that involves iron/iron alloys, oxygen, and water. Often, “water” exposure occurs at the molecular level, causing a destructive oxide compound that causes rust and corrosion of metal materials. In the context of home gyms, the main source of water surprisingly comes from our sweat!
Did you know that the sodium chloride in our sweat can exacerbate the risk of metal rust and corrosion?
In the winter with the air going from cold to hot regularly it can often cause a lot of condensation which is not good especially for barbells and dumbbells as the moisture will cause rust. No need to panic though, there are some simple straightforward steps you can take to protect and maintain your gym equipment.
If you can, try to get some good flooring in place. Preferably thick and high-quality flooring, the better the quality, the better the insulation. Having your doors, windows and walls properly sealed and insulated can help regulate the temperature, keep heat in and save energy costs.
*One thing to note, rubber floor tiles can experience shrinkage during the winter due to the cold. If you notice small gaps between your rubber floor tiles during the winter this is a normal and they will revert and expand as the temperature starts to rise towards the summer and spring.
Heating and air-conditioning units can help you regulate the temperature in your gym, keeping it warm in the winter and cool in the summer. Keeping the temperature in your gym at the roughly the same level throughout the year can help prevent the damages that can occur due to outside weather changes.
Changes in temperature can cause damp, dehumidifiers are a great way of preventing this by absorbing the moisture from the air. Alternatively, be sure to air out your space if you have had an intense sweat filled session and make sure to keep an eye out for damp prone areas so you can resolve and prevent the issue before it spreads.
Make sure to wipe down all your equipment after use, this will not just to keep it clean but also to prevent any possible sweat corrosion. In addition to impacting metals, sweat and body oils can break down the finishes on upholstery, especially if it is not wiped down between uses. It is important to wipe down your things like your bench along with your dumbbells and barbells etc. to prevent them from sitting with sweat overnight.
Pick up a barbell brush and some 3-in-1 oil to keep your barbell knurling and dumbbell handles looking fresh and free from rust. Regularly cleaning them can really extend the life of your bars, plus they look great when they are shining! In addition, vacuum or sweep your floor regularly, debris from the outside like glass and small stones can damage your dumbbells, plates, and flooring.
Check for loose bolts, frayed cables, and other signs of damage, and make repairs or replace equipment as needed. We would recommend you do this every few months as a rule of thumb but keep any eye out when using your equipment. For example, if your cable is not running smoothly, do not ignore it, address the issue immediately as there could be something like a foreign object or loose bolt causing damage.
Treadmills are sophisticated and expensive pieces of home gym equipment, and we recommend you service your treadmill every 3 months. For our MuscleSquad range of treadmills we have created a video breaking down how to service and maintain your treadmill:
Maintaining your home gym requires you to pay attention to detail, invest a little time and labour. Which in the long run will pay dividends as it will prolong the life of your gym equipment, saving you costs for potential repairs/replacements etc. Overall, keeping your home gym clean, organized, and well-maintained will help ensure that it is safe to use and will last for a long time.
]]>When purchasing weight plates for your gym, there are several things you should consider:
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Type of plate: Decide which type of plate is best for your needs, considering factors such as the type of exercises you will be doing, the amount of space you have available, and your budget.
Weight: Consider the range of weights you will need for your workouts and choose a set of plates that includes a variety of sizes to allow for progression and variety in your training.
Price: Determine your budget for the weight plates and look for a set that fits within your price range. Keep in mind that high-quality weight plates may be more expensive upfront, but they will be a better investment overall due to their durability and performance.
Space: Measure the space where you will be storing the weight plates to ensure that you have enough room to accommodate your set. Consider the size and shape of the plates, as well as how they will be stored (on a rack, in a corner, etc.).
They usually fall into two camps, Standard (1 inch) and Olympic (2 inch) plates, and whether you buy a standard or and Olympic plate is usually determined by whether you have a standard barbell or an Olympic barbell. The key difference between the two types of plates is the sizing: Olympic weight plates are larger in diameter than standard weight plates, and they have a 2-inch hole in the centre to fit on an Olympic barbell. Standard weight plates have a 1-inch hole in the centre to fit on a standard barbell. They are both usually made of metal or rubber and can be used with a barbell or dumbbell. They also come in a variety of sizes and weights, ranging from 0.5 kg to 25 kg (in Europe).
Within these two categories sit the following subcategories…
Bumper plates are made of rubber and are designed specifically for use with Olympic barbells. They are typically thicker than standard plates and have a higher rebound, which makes them ideal for use in powerlifting and Olympic weightlifting exercises. The total diameter of the plates is all the same, so when performing exercises like deadlifts you will always be lifting the barbell from the same distance of the floor.
Fractional plates are small, lightweight plates that are used to add small increments of weight to a barbell or dumbbell. They come in weights as small as 0.25 kg or 0.5 kg and are often used by lifters who are trying to progress gradually and make small increases in their weights over time.
Cast iron plates are made of solid cast iron and are usually finished with a black enamel coating. They are exceptionally durable and are often preferred by lifters who are looking for a more traditional look and feel. The phrase ‘pumping iron’ came about because most gyms in the Golden Era of bodybuilding predominantly used some type of cast iron plates.
Safety: Bumper plates are made of rubber, which makes them much safer to use than metal plates, especially when you are dropping the barbell from an overhead position. This is because the rubber absorbs the impact and helps to protect the floor and the barbell from damage.
Noise reduction: Bumper plates are also much quieter than metal plates, which makes them ideal for use in a home gym or in a shared space where noise levels are a concern.
Durability: Bumper plates are very durable and can withstand a lot of wear and tear. They are resistant to rust and do not damage easily, which makes them a long-lasting investment for your home gym.
Versatility: Bumper plates can be used for a wide variety of exercises, including Olympic lifts, powerlifting exercises, and functional fitness workouts. They are also ideal for use in group fitness classes or in a commercial gym setting where the weights may need to be handled frequently.
Ease of use: Bumper plates are easy to grip and handle, and they have a higher rebound than metal plates, which makes them ideal for use in exercises like snatches and clean and jerks.
One of our best-selling plates are the Tri-Grip weight plates, also known as "tri-grip Olympic plates," are weight plates that are designed with three grips or handles on the sides, which makes them easier to hold and handle when lifting, loading, and unloading the barbell. This design makes them popular in home gym settings and they are often used in commercial gyms where the weight plates need to be handled frequently. Another unique benefit is the tri grip handles allow them to also be used to perform exercises on their own, like shrugs, lateral raises, farmers walk, and halos etc.
We hope this guide has been helpful in demystifying the world of weight plates, if you need any advice when trying to decide what type of plate is right for you and your home gym, feel free to reach out to us on our live chat or via email: info@musclesquad.com
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A Multi-Function Trainer is a piece of exercise equipment that is designed to support several types of strength and hypertrophy training exercises, as well as functional training and accessory movements. On top of having the functionality of a Power Rack for your barbell exercises, it has 2 x 72kg cable stacks which run on dual fully adjustable pulleys down each upright, opening a vast selection of exercises at your disposal. The cable system runs on a 1:1 ratio, meaning that you feel the full resistance of the weight you are pulling. In addition, there is a built in Smith machine, which features an Olympic barbell on a fixed track.
Cable pulley machines are a popular piece of gym equipment that can be used to perform a wide range of resistance training exercises. Most gyms tend to only have a couple of cable crossover machines and there is usually a queue of people waiting to use it. They are popular for a reason, because of the plethora of exercises you can perform with them, from pulldowns, to extensions, curls and rows, the only real limitation is your imagination. So how does a cable pulley set up work? Well, there are two main distinct types of pulley systems, first is a plate loaded system, this is where a pulley is attached to a weight plate holder; and you manually must place the plates you want to use as weight resistance on the pulley system. Check out our Phase 2 range to see examples of this.
Then there is the stack system which features a built-in weight stack and pin to lock in the selection of plates. This is the system featured in our new multi-functional Trainer, making it super easy to adjust your weights in seconds! It features two stacks of plates positioned at the rear of the rack (others may sit on each side of the rack – see our Phase 3 cable stack), with an insert rod, selector pin and sliders allowing you to lock in the number of plates you want to lift. From there you can adjust the level of the pulley handles on each upright by using the handy pop-pin and sliding them up and down to the height you require... and as simply as that you now have access to a whole new world of exercises.
Benefits of using a cable machine include:
Adjustability: Cable machines allow you to adjust the resistance and angle of the cable, allowing you to customize your workouts to your specific fitness goals and needs.
Variety: Cable machines allow you to perform exercises using a variety of grip positions and angles, which can help to prevent boredom and add variety to your workouts.
Constant tension: Cable machines provide constant tension on the muscles throughout the entire range of motion of an exercise, which can help to increase muscle activation and improve muscle strength and size.
The two cable stacks on our multi-function trainer weigh up to 72kgs each, giving you a combined total of 144kgs.
First, what is a Smith machine? Well, it is a weight training device that consists of a barbell that is mounted on fixed rails, allowing it to move only vertically. The main difference between using a free barbell and a Smith machine is the amount of stability and guidance provided during the exercise. The stability of the smith machine makes it great for isolating a muscle during an exercise, it is a useful tool for rehabilitation and learning movement patterns, and it gives you the peace of mind when lifting because of the safety catches. If at any point you are struggling to lift the weight, a simple roll of the wrist allows you to lock the bar in place. Our built-in smith machine features an Olympic barbell, grippy knurling, and a sleek finish, which makes it perfect addition to this multi functioning powerhouse.
How can a smith machine benefit me?
Safety: A Smith machine includes safety stops that can be set at various heights to catch the weight if you fail to complete a lift. This can help prevent injury and allow you to lift heavier weights with confidence.
Isolation: A Smith machine allows you to focus on specific muscle groups by isolating the movement of the weight to a specific plane, which can be helpful for targeting specific muscle groups or for rehabilitating an injury.
Consistency: A Smith machine allows you to maintain a consistent range of motion and form during exercises, which can be helpful for preventing injury and optimizing muscle activation.
High weight capacity: The Smith Machine on our Multi-Function Trainer can support up to 350kg (Which is over 700lbs)
The Multi-Function Trainer comes with a set of dip handles, which fit into the uprights and can be adjusted to your preferred height and built-in pull up bar that goes across the top beam. This makes it perfect for any type of callisthenic training such as pull ups and dips. Dips are a great exercise for building strength in the chest, triceps, and shoulders and pull ups are a great exercise for building strength in the upper back, biceps, and forearms. You could also perform hangs which can help utilise the power of gravity to get a good stretch throughout your back, hips, and shoulders.
We have made a lot of improvements to our Multi-Function Trainer:
The Multi-Function Trainer comes with a whole host of accessories:
Smith Machine
2 x Adjustable Cable Pulleys
2 x 70kg Weight Stacks (Total 140kg)
Chin-Up Bar
Adjustable Dip Bars
2 x J-Hooks
2 x Spotter Arms
2 x Spring Collars
6 x Weight Plate Storage Poles
Flat Bar Attachment
Lat Pulldown Bar
Horizontal Bar Attachment
2 x Single Handle Attachments
Landmine
Olympic Bar Landmine Row Attachment
Resistance Band Hole & Peg
(For the full specifications click here.)
If you are looking for the perfect all in one solution, that can give you commercial gym level variety, in the comfort of your own home then look no further than our new and improved Multi-Function Trainer.
]]>An EZ curl bar is a type of barbell with a curved shape that allows for a more comfortable and natural grip when performing bicep curls. This can help reduce strain on the wrists and forearms, making the exercise more comfortable to perform. Additionally, the angled grip of the EZ curl bar can help target the bicep muscles more effectively, allowing for better muscle development.
The EZ Curl bar was introduced around the 1950s during the golden era of bodybuilding and was developed as a tool to help to prevent overuse injuries, allowing bodybuilders to train more frequently and effectively. This allowed bodybuilders to develop stronger and more defined bicep and triceps muscles, which is an important part of achieving the muscular, aesthetic physique that is often associated with bodybuilding.
“All the Gym Bros of the world owe a debt of gratitude to Lewis Dymek. A man named Lewis G. Dymeck invented the Dymek Curling bar (better known as the “EZ Curl” bar) and was granted the patent for it on May 23, 1950. As the story goes, Dymeck injured his wrist and training with a straight bar was too painful, so he invented this unusual bar to work around it. The idea caught on… Soon many strength equipment companies began selling their own version of this piece of equipment and today you’ll find an EZ Curl Bar in pretty much every gym in the world.” (Quoted from oldtimestrongman.com)
An EZ curl bar can be used for a variety of exercises, not just regular bicep curls. Some of the common exercises that can be performed with an EZ curl bar include triceps extensions, skull crushers, lying triceps extensions, and preacher curls. These exercises can help to develop and strengthen the muscles located on the arms; the biceps, triceps, and forearms. Additionally, the EZ curl bar can be used for other exercises that target different muscle groups, such as chest press, shoulder press, and bent over rows. These exercises can help to build overall upper body strength and improve muscle tone.
Here is a sample arm workout that can be performed with an EZ curl bar:
Bicep curls: 3 sets of 8-12 reps (To perform bicep curls, hold the EZ curl bar with an underhand grip and curl the bar up towards your chest, then lower the bar back down to the starting position.)
Reverse curls: 3 sets of 8-12 reps (To perform reverse curls, hold the EZ curl bar with a overhand grip and curl the bar up towards your shoulders, then lower the bar back down to the starting position.)
Preacher curls: 3 sets of 8-12 reps ( And for preacher curls, sit on a preacher bench and hold the EZ curl bar with an underhand grip, then curl the bar up towards your chest and lower the bar back down to the starting position.)
Skull crushers: 3 sets of 8-12 reps (To perform skull crushers, lie on a bench and hold the EZ curl bar with an overhand grip, then lower the bar down towards your forehead and then extend your arms back up.)
Overhead Extension 3 sets of 8-12 reps (Hold the EZ curl bar with an overhand grip, with your hands slightly wider than shoulder-width apart above your head. Lower the bar behind your head, keeping your elbows straight and your upper arms close to your ears and then raise the bar back to starting position.)
Close Grip Bench: 3 sets of 8-12 reps (For close grip bench press, lie on a bench and hold the EZ curl bar with a close grip, then press the bar up and down.)
It is important to maintain good form throughout these exercises to avoid injury and maximize the effectiveness of each movement. Make sure to keep your core engaged and your back straight and avoid swinging or using momentum to lift the weight. Start with a light weight and gradually increase the amount of weight as you become more comfortable with the movement.
Perform each exercise with a moderate to heavy weight that allows you to complete the desired number of reps with good form. Take a short rest of 30-60 seconds between sets. This workout can be performed 1-2 times per week, depending on your training schedule and goals. It is important to remember to warm up before starting the workout, and to cool down and stretch afterwards. This will help to prevent injuries and improve your overall performance.
]]>The first fundamental aspect you should consider when it comes to gym flooring is safety. While it may seem like a menial decision, your choice of flooring can significantly affect your gym's safety. For example, if you have a concrete floor in your garage gym, you might end up with plenty of dust collection, which you will inevitably breathe in when you train.
In addition, that same dusty concrete floor will also have to be used for push-ups, sit-ups, and other floor work, which is a recipe for uncomfortableness and injuries.
To ensure you have floors that are safe, you should consider floor tiling for your gym as opposed to hard concrete floors. Cushioned floor tiles will be sure to provide your feet and ankles with the support they need for squatting, as well as give proper comfort for floor work. They will even work to eliminate rising dust in areas such as a garage gym!
The way your gym looks and feels will play a huge role in the mindset you have when you come to train. That's why when you're designing your own gym, you should pay close attention to how you want your gym to feel. Of course, the flooring will play an essential part in that.
For instance, if you’re the sort of person who loves to channel fury and tough love into your workouts, you might benefit from the matador and bull technique of red flooring to get you in the mood. Alternatively, if you're hoping for a more tranquil or reserved space to work out, you may consider a neutral tone, such as a muted blue or grey floor. Flooring can be an essential aspect of the 'vibe’ of your gym.
One other major factor you’ll need to consider when picking your gym flooring is how well your equipment will fare with the flooring. For example, consider a bar workout in which you're dropping 100kg weight onto the floor multiple times. If one thing is for certain, you don't want to have your bar dropping on a hard concrete floor where it's ripe for being damaged.
It's important to consider that your gym flooring should be suited to dropping heavy equipment without damaging the floor or the items. Your kit will last much longer under a 20mm cushioned surface where things like power racks, weight plates, and dumbbells can have a graceful fall to the ground.
After considering all the factors that make great gym flooring, we're confident that our two types of gym flooring will provide you with everything you need. We have 'Easy clean 1m x 1m x 20mm Rubber Floor Tiles', as well as 'Black rubber 1m x 1m x 20mm floor tiles' available for purchase.
If your gym is in a place like a garage where it will be prone to dust and dirt, we would recommend purchasing easy clean tiles since they will be easy to maintain and can withstand dustier environments. On the flipside, if you're in a relatively dirt-free area such as the house, the grippy black surface of black rubber floor tiles will work perfectly.
Picking the perfect flooring for your gym is really only half the battle. The other half comes from maintaining that flooring so that your gym can continue to have optimum safety, aesthetics, and equipment protection.
You should regularly clean your gym flooring so that it stays in tip-top condition. However, gym flooring may have a different cleaning procedure than what you are used to. To clean your gym flooring, you should first use a soft nylon brush or high-power vacuum cleaner to remove dust or debris.
Then, you should use a non-invasive cleaning agent applied on ultra-fine fibre scrubbers or mats to scrub the floor. Rinse the floor with clean water, then use a wet vacuum to absorb any water, and let the floor dry for 6-8 hours. Ensure the floor is completely dry before your next workout, and avoid soaking any water on the floor as this may damage the flooring.
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There are a number of exercise variations that you can get out of bull horn dip attachments which are completely neglected because of this misconception. People who cannot perform unassisted dips tend to avoid the bull horns altogether and miss out on the many different exercises they can perform on them.
We’re here to dispel this illusion! In this blog, we'll cover some exercises you can perform on dip bars that will hopefully unlock a whole new world of gains for you:
Deficit push-ups are a great exercise for the movement of your upper body. You can perform these push-ups by getting a good stretch and squeeze on your chest and a full contraction on your triceps. You shouldn’t have to overload your upper body with your full body weight since part of your weight will have support from the floor.
Recommend – 3 Set of 12 repetitions (or until failure)
Modified Dips are great for concentration on the triceps and front delt. They also remove a lot of the support the chest would provide in regular dips. This makes modified dips an excellent progression for anyone who cannot perform a conventional dip since most of the weight of your legs is supported by the ground. You can also easily increase the intensity of the movement by adding plates/dumbbells to your lap for additional resistance.
Recommend – 3 Set of 12 repetitions (or until failure)
Hanging knee raises are a wildly underrated and under-utilised core exercise. This movement really targets those six-pack muscles with a bit of additional focus on the lower portion of the abs since you are moving your legs towards your body. If your goal is to progress towards straight leg raises and other calisthenic movements, then hanging knee raises are the perfect starting point!
Recommend – 3 Set of 12 repetitions (or until failure)
The modified pull-up is another fantastic progression movement for those who are yet to be able to perform bodyweight pull-ups since it will develop your arms, shoulders and back.
Recommend – 3 Set of 12 repetitions (or until failure)
Now we’ve dispelled the illusion that bull horns are only good for triceps dips, why not take a look at the exercise that caused so much misinformation? The triceps dip is the quintessential movement of the bull horns, after all!
Recommend – 3 Set of 12 repetitions (or until failure)
We hope these exercises help you get more use out of your bull horn attachments. Don’t be afraid to deviate outside the norm and pave your own path, whether by building your own gym at home or following your workout plan!
We are going to be offering form checks for anyone looking to improve their workout techniques! If you would like to have your form checked and rated, tag us in a video of you using our bull horn attachment, and we will have one of our qualified personal trainers check your form and give you a shoutout on our Instagram page. @musclesquaduk
]]>There's the folding squat rack, which is designed to help you better utilise valuable floor space; the fixed squat rack, which is perfect for anyone looking for a pick-up-and-go solution; or the squat rack with cables which allows you a wider versatility of workout plans.
Deciding what squat rack is best for you is going to depend on your workout needs, as well as your space limitations. We've compiled a list of squat racks that offer their main selling points so that you can decide on the perfect squat rack for your home/garage gym.
The folding squat rack is intended to help you use your floor space more efficiently and effectively. Since it can fold down into a compact form factor, you can use it to free up floor space to perform deadlifts or set up a bench press. In addition, if you are particularly constrained when it comes to room, a folding squat rack will allow you to complete the workouts you require without having to worry about tripping over your other equipment or knocking into your rack. A foldable squat rack even has a more stable platform than its quarter rack and squat stand counterparts!
We recommend the folding squat rack for anyone who's looking to work out in a single garage space because it can be easy to fit anywhere with its compact design. We offer a wall-mounted folding squat rack, as well as a folding squat rack with cables so that you can choose the perfect rack for you depending on your workout needs. Both of our foldable squat rack designs allow you to lift inside the rack for added safety and security with spotter arms and safeties.
Freestanding squat racks are perfect for anyone dealing with enough space in their home/garage gym to comfortably fit them and provide a simpler experience than a foldable rack. Since they are ready to go with no need to fold away, they have much fewer moving parts than their folding counterparts. With a fixed squat rack, you also have the option of using add-on parts and attachments, as well as the ability to expand your rack with different accessories and components.
Our Phase 3 range of fixed squat racks is modular, allowing you to grow and expand your squat rack with a host of storage attachments for dumbbells and weight plates. You can also add plenty of workout attachments such as dip stations, pull-up bars and land mine attachments. In addition, since you can move this squat rack around, you can expand and move it within your own time.
We recommend the fixed squat rack for anyone who has a larger space to work with since it will provide added benefit for users of the rack in the long run compared to the folding squat rack. Since you can expand them, you can be assured that you'll get more longevity and use out of this squat rack, but it will come at the cost of space in your gym.
If you're searching for a method to add some more functionality to your fixed or foldable squat rack, cables are a great way to do it. They offer the opportunity for a host of accessory work with your compound lifts, such as triceps push downs, lateral raises and various rows. With the addition of cables to your squat rack, you’re able to build a full workout plan.
Our Phase 2 cables are set up on a 1:1 ratio. This means that the weight you choose on the stack is the weight you feel on the cable. You have two options here: the plate-loaded Quarter Rack or Freestanding Folding Rack, which have a trolley at the back to stack weight plates on, or the pin-loaded Quarter Rack or Freestanding Folding Rack, which have a more familiar setup of a weight stack that you can adjust at the pull of a pin.
The Phase 3 modular squat racks are set on a 2:1 ratio, which means that the weight at the cable is halved but the movement is smoother. For instance, a 5kg weight plate will only weigh 2.5kg at the pulley, making jumps smaller for exercises like curls and extensions. Furthermore, from this mechanism, you can get more functionality out of your cables since they can reach farther for activities like chest flys and rear delt flys — perfect for those looking for the premium gym experience at home!
Our best-selling Multi-Functional Trainer is set on a 1:1 ratio and comes with 2 x 70kg weight stacks, making it a great option for those looking to lift heavy on exercises like lat pull downs and low rows using the accessories provided.
To determine what you should be spending on your squat rack, you should first consider which exercises you intend to do and see which rack will help you achieve those goals. For example, if you're looking for a simple piece of kit to bench and squat, a quarter rack or power rack will do nicely. You’ll be spending between £600-800 here.
If you want to add cables to your workouts, then the Phase 2 range is ideal. Our Phase 2 Freestanding Folding Rack is a popular choice, and comes in a plate-loaded or pin-loaded version. This will cost you between £900-1,500.
For full versatility, the Phase 3 range is the way to go. It’s modular and punches way above its price tag. You can start building a Phase 3 setup for as little as £600.
If you want gym-level quality in your space, then look no further than the Phase 4 range. Our commercially-graded racks have massive load ratings and are trusted by personal training studios and even Premier League teams and players. Shopping in the Phase 4 range will cost £3,500+.
Generally we recommend our Phase 2 range to anyone who's looking for a no-nonsense squat rack that doesn't break the bank. You'll still be able to lift heavy, with load ratings going up to 286kg, and there's a whole host of attachments that allow you to make the rack your own. For the best of both worlds, consider our pin-loaded Phase 2 racks to add a cable pulley to your setup.
Phase 3 thrives from its modularity. If you have a larger gym space and plan to add to it in the future, then a Phase 3 Rack is a smart choice as you’ll be able to expand on it with storage racks, cable stacks and even additional power racks if you wish. It’s like Lego for adults!
When only the best will do, look to our Phase 4 range. Each rack here is commercially-graded and modular, letting you build out high-performance PT pods and anything else you can dream up. They can also be used in custom rigs and racks — perfect if you have a clear idea of what you want and are just looking for the equipment to make it happen. With a string of add-on accessories too, you won't be left wanting for workout ideas.
Whichever choice you go for, we’re certain you’ll be chuffed with your purchase like the 5,000+ customers who've rated us 5* on Trustpilot!
Happy lifting and reach out to our team if we can provide any extra info about our racks.
]]>For anyone whose primary focus is lifting, a squat rack will make a perfect addition to your home gym. However, if you're interested in getting a squat rack but need a few more details as to how it will improve your workouts, we've got you covered. Here's everything you need to know about the benefits of a squat rack:
Most home gyms use a squat rack as the centrepiece since it's so versatile and will get plenty of use. First and foremost, you're going to be able to perform a stronger squat and improve your strength using a squat rack; after all, it's what it's intended to do!
Not only will it improve your squats, but lifters can also utilise it for a bench press. That means that the squat rack knocks off two of the big 3 lifts that any good lifting workout should involve, leaving you with only the deadlift to worry about.
The uses of a squat rack don’t just stop at bench presses and squats either. Squat racks can be used as a platform for weight and bar storage for deadlifts, as well as being used for a host of other exercises. Exercises that can be performed on a squat rack include:
Check out in further detail on how to do our favourite 10 exercises
So, with tons of exercises to choose from and a great amount of functionality, the squat rack is a no-brainer for any lifter looking to improve their home training.
Phase 3 Build It Your Way Squat Rack System
The decision to buy a squat rack for your home gym will inevitably rest on the type of training you do. For example, suppose you're primarily a lifter who focuses on heavy powerlifting or Olympic lifting training. In that case, a squat rack will do wonders in your home gym to improve your routine.
On the other hand, if your workouts consist more of aerobic and cardio exercises, then a squat rack might not be essential since lighter weights and kettlebells can usually be utilised to achieve your fitness goals.
If you're a lifter, you may even opt for a power rack over a squat rack for your home gym. Power racks particularly come in handy for anyone who trains a compound lift for a prolonged period of time. For instance, if you're a powerlifter who likes to build up to a working set over a 10-set period with multiple-minute breaks in between, a power rack should be a suitable option for you. This is because it will save you having to block out a rack in the gym for over an hour at a time!
The short answer is yes! Without a doubt, squat racks will be worth your time and money if you’re a lifter. It’s a mystery why gyms tend to underutilise squat racks since they’re extremely safe and comfortable for any compound lifter.
So long as the safety features of the squat rack are set up correctly, you will be able to rely on a squat rack for help with any heavy lifts, and you’ll be able to achieve your compound lifts efficiently.
Phase 3 Functional Trainer with Cable System and Smith Bar
If you're looking to find the perfect squat rack for your home/garage gym, then you need to consider your needs. What training are you looking to do? What are the key exercises involved? Once you've pinpointed the answers to these questions, you'll have to consider your budget and the options within it that will allow you to achieve your fitness goals. You should also think about whether any accessory exercises you wish to do will be available with the rack you are considering.
It's also always important to consider your space. Where will your rack be positioned in your home gym, and which rack will give you the most variation for the size of your room? Knowing your space limitations will allow you to be realistic with your chosen squat rack. For instance, if you have a small space, a quarter rack may allow you more space on the floor to do deadlifts and bench flies, whereas a power rack in the same room might limit your capacity for moving additional equipment around or reduce the space that you have to do lifts safely.
Check out our full range of squat racks here.
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Below is a video with 2 of our trainers Kyle and Lauren both showing just how versatile limited equipment can be and will show you 30 exercises that you may not have know. Watch the video to see how they pull together 6 routines including Lower Body HIIT, Upper Body Strength and Core along with a few more using some of the equipment from one of our home gym starter sets.
If you're a person who's aiming to get fit through a workout at home or looking to supplement your gym workouts with some additional home gym workouts, we have the top tips for you to benefit the most out of limited exercise equipment:
Even with limited space, it's still possible to build muscle and complete a full-body workout in your home gym with the aid of some essential and cheap gym equipment. Your key focus when dealing with a garage gym or a home gym should be what areas of the body you are aiming to target.
This way, you will know how to adapt your equipment and make a workout specific to you. Here's a quick breakdown of the best cheap gear that can be used to target plenty of areas.
If you're looking to get started with your home gym workout plan with limited equipment, it's best to consider setting a budget and looking for items that can target plenty of muscle groups.
We recommend getting started with kettlebells and dumbbells since they are diverse and can target plenty of muscle groups you would want to work out at a given time. MuscleSquad also offers plenty of content on how to use kettlebells and dumbbells within your home workout routine, allowing you to build muscle with ease, no matter your budget! We have created bundles which are perfect for this, our Squad Starter Sets include options of kettlebells, slamballs and dumbbells to suit your needs
You may be contemplating how you can make the most out of your limited equipment, such as kettlebells and dumbbells, to make your home gym workout routine as effective as possible.
The secret is all in the way you approach your workout. The first way to make your limited equipment is by increasing your regular reps to give you and your muscles enough challenge and resistance to equate to a gym workout.
You may also want to do the exercises at a slower pace in comparison to how you may do them at a regular gym so that you can get as much resistance and tension as possible from the muscle groups you are working on.
If you invest in exercise equipment that will target the right muscle groups for your workout at home, you can create the perfect routine, even in a limited space such as a home gym and garage.
In addition, if you use your exercise equipment effectively by increasing your reps and slowing down your exercises, you can have a workout routine that is just as efficient as going to the gym with much less space and a much tighter budget!
]]>Motivation can get us started but motivation runs out quick - goals can get us motivated but set goals too far out, don't see progress towards them quick enough or, even, achieve them and we're left with too little impetus to keep going. The key to staying on your fitness journey is to make small sustainable changes and to keep incrementally building on them, and to make training as integral a part of your day as cleaning your teeth or grabbing a morning coffee.
The key to getting started is achievability - especially when you're getting started barriers will present often and it's easy to get derailed so make sure your first steps are as frictionless as possible. This might mean training at home, setting a specific time each day and being rigorous about sticking to that time slot, blocking out time in your calendar, or training with a friend.
Fortunately, humans are habitual creatures. Ask any successful person, and they will tell you their secret is to build great habits! Habits can come in positive or negative forms: Negative habits can be things such as smoking or checking social media when we're bored, whereas positive habits could be 10 minutes of yoga or stretching before bed. We can use our habitual nature to build training into our daily routine.
To achieve the fitness goals you desire, you need to form positive habits – use your fitness motivation to build repeatable, sustainable habits. It takes around 6-8 weeks for a habit to form, meaning that within a couple of months, you can build a new fitness routine and vitally improve your fitness and lifestyle by implementing habits correctly!
Here's what you need to know to build habits in the right way:
A fundamental principle for building successful habits is sustainability. Therefore, you want to make sure that your targets are realistic and sustainable. For instance, if you've never worked out before and your goal is to build muscle strength, don't jump straight in at the deep end and attempt to commit yourself to a 2-hour muscle pounding gym session every day!
Setting unsustainable targets will cause you to burn out easily. Instead, lower the bar for yourself by setting realistic targets like a 15-minute muscle workout a few times a week. Maybe you can make it even easier by setting yourself up to train at home rather than having to find time to trek to the gym. This way, you will be more liable to keep consistent with your habit and can incrementally build on your habits once they’re established.
There’s a great trick known as habit stacking which works wonders when trying to form new habits. It works by picking a habit you already have and adding another habit on top of it - use your established habit to trigger your desired habit. For example, we all have the habit of brushing our teeth. So, if your goal is to stretch more, you might work some leg stretches in while you brush your teeth, stretching your left leg for one minute and your right leg for the remainder. You can say to yourself, 'everyday, when I brush my teeth, I will stretch each leg for a minute'.
By combining habits together, you're more likely to remember to do them and implement them into your daily routine, making it easier to reach that 8-week point where the habit is established! Once you have become confident in your habit, you can then start practising it independently and build more habits off it!
Habits are fundamental to any good workout routine. We've established that the best way to form a habit is through keeping consistent and setting sustainable targets. When it comes to constructing a workout routine, tricks such as habit stacking are a great way to get yourself into the fitness flow!
Once you have established a fitness routine through habit stacking, such as stretches, you can then begin to slowly build on those habits with other small steps towards your fitness goals.
You're likely to stay motivated if you use this technique since you build around established practices and set sustainable goals. This means that you won't forget to work out or begin to burn out because you've tried to do too much too quickly!
Check out this video from our PT, Riley, explaining this habit stacking method in more detail
Our modular and adjustable equipment is excellent for habit stacking since you can add new equipment to your set-up as you build your fitness habits. Check out our full range of home gym equipment in our shop.
]]>While all of our equipment is sourced and made to the highest standard, there are sometimes different types or 'Phases' of kit available based on variations in complexity, space saving solutions offered or the materials used.
Here's a breakdown of what the Phases can refer to to help you decide on what piece of equipment may be best for you:
Phase 2, while still space saving, is developed with more experienced users in mind. It includes some more advanced items like racks made from 2mm thick steel, tiered dumbbell storage for heavier weights and an Olympic Barbell with knurled handles for secure, even grip.
Phase 3 equipment is made of our highest grade materials, with our Phase 3 racks being constructed of solid 2.5mm thick powder-coated steel.
This is ideal for performing heavier lifts and for people with a dedicated home gym space.
The Phase 3 range includes items like Multi-Function Racks, Power Racks and Benches.
Even if you don’t do yoga, an exercise mat has many other uses.
When doing any sort of exercise on the floor, whether it’s stretching, ab work, or yoga, you’re going to experience some level of discomfort. Naturally, humans have pointy and bony joints like the elbows, knees, and lower back. When these body parts are put under pressure on a hard floor, it hurts, and also puts you at risk of injuring yourself.
As well as protecting you, a mat protects your floor from damage. Whether it’s a fully kitted out home gym or your living room floor, you don’t want it getting damaged. If you’re doing ab exercises like Russian twists with a kettlebell, you can easily lose control when you’re pushing yourself hard and end up with a dent or scuff on your floor. A good quality, thick yoga mat will absorb the impact of anything you throw at it and protect your home from damage.
If you’re exercising on carpet, a mat will protect your skin from possible friction burns.
Obviously, you can use a yoga mat for yoga. It protects your joints, your floor, and helps you to stay locked in when you’re stretched in unstable positions. At some point, you’re probably going to fall over when attempting a new or difficult pose. A good quality mat will stop you from hurting yourself when this does happen. What more could you possibly want?
If your muscles are feeling stiff, weak, or tired, likelihood is you need to stretch. Most stretches involve being on the floor, so once again, a yoga mat is your friend. You can also use a mat to work on your mobility .
Some of the best stretches to do on a mat are the 90/90 stretch and the butterfly stretch.
To do the 90/90 stretch lie face down on your mat. Lift your left knee upwards toward your chest and rotate it inwards towards the right side of your body. Keep your right leg relaxed behind you in a comfortable position. Keeping your back straight with your spine in a neutral position, lean forward onto your left knee. As it’s pressed towards the ground by the weight of your upper body, you should feel a stretch on your hip. Hold this position for five seconds then repeat. Switch legs to work on both of your hips.
To do the butterfly stretch, sit upright on your mat. With the soles of your feet facing each other, push your feet together in front of you and allow your knees to flare outwards. Holding your feet together with your hands, use your elbows to gently push down on your knees until you feel a stretch in your inner thighs and groin. Hold this position for as long as you can, and repeat if desired. You can also push down in a ‘pulsing’ rhythm to loosen yourself up at first.
Push ups, sit ups, glute bridges, and more. If floor-based exercises are part of your home workouts, a mat will be a great addition to your home gym. They’re also great for dynamic ab work like Russian twists and leg raises, where your lower back is put under pressure and is in contact with the floor. A soft, thick mat will mean you’ll be more comfortable so you can push for longer and make better progress with your workouts.
One thing to consider when looking at a yoga mat to do bodyweight exercises is the dimensions. Some mats aren’t wide enough for your hands and arms to fit comfortably to do push ups. The MuscleSquad exercise mat is 610mm wide, more than enough to do push ups on but not so wide that it’ll clutter your home gym.
Our very own gym/exercise/yoga mat.
It measures 173cm x 61cm, so you’ll have plenty of space to complete any exercise on it, whether it’s stretching, yoga, floor exercises or a core workout.
At 12mm thick, it’s thicker than most other mats, meaning it can absorb more impact whilst providing a more comfortable experience while you work out.
On top of all this, the NBR foam the mat is made from is non-slip, so it’ll stay secured on any surface while you work out.
If you do yoga, stretching, floor-based exercise and ab work, then a yoga mat is definitely a great piece of kit to have in your home gym. Not only are they extremely versatile and useful, but they are also cheap, compact, and simple. You really can’t go wrong with a mat, you’ll always have a use for one.
Jamie Grover, Fitness Journalist from Bristol.]]>Space-saving, adaptable, and versatile, adjustable dumbbells would be a great place to start when training in a small space like your bedroom.
You can complete many exercises within the squat, hinge, push, and pull movement patterns, adjusting your weight accordingly to best challenge you.
Our heaviest set of adjustable dumbbells goes up to a whopping 40kg, but if you're thinking that this still may not be enough to challenge you, you could consider unilateral training. For example when performing exercises like split squats, single-arm presses, and single-arm row 40kg should (hopefully) be plenty to get going with, even for the strongest of us.
This barbell set is another versatile bit of equipment, big enough to perform a multitude of exercises but small enough that you can pack it away without taking up too much space.
Better still, it breaks apart into two sections so that you can pop it in the cupboard easily - just don't forget about it in there!
You may be somebody that prefers working with a barbell over dumbbells, and that's where this bit of kit could be a winner for you.
When training at a high intensity, you can sometimes feel a bit uncomfortable so let's try and make sure that we don't add to this by being on our bedroom floor.
The muscle squad yoga mat is super comfortable and, again, easy to store and wipe down if you get a super sweat on
It's also great for that mobility work we should all be doing.
Resistance bands have to be possibly the most versatile bit of kit I've ever worked with.
They can make exercises harder, such as a banded squat, or make exercises easier, such as pullups.
Resistance bands can also be used when we are restricted with equipment to complete lots of really effective push, pull, hinge and squat exercises. They can also come in really handy for injury rehabilitation.
Depending on space, you could also invest in some kettlebells as these are a great piece of kit for including some conditioning work into your training.
Need some training ideas? Here's a great Kettlebell workout you can do to focus on strength.
Creating a workout space in your bedroom doesn't have to revolve around equipment alone. You can also utilise some of the furniture you have in your bedroom - this sofa workout could be done on your bed.
The key is to be imaginative within the space that you have and buy equipment that you know you can store easily and put away when you're not using it.
This means when your bedroom is for sleeping, it's nice and relaxing, but when it's time to train, you can be in your home gym in the blink of an eye.
We understand. You don’t want to waste your money. You’re imagining your shiny new dumbbells arriving at your door, but to your horror, you’re unable to lift them off the ground.
Hopefully this guide will erase any doubts or queries in your mind. You’ll have a set of new dumbbells heading your way and you’ll be able to set off on your fitness journey.
Your body naturally has some muscles which are much larger or smaller than others. For example, your legs are likely much stronger than your arms. This means that, if you want to build overall strength and size, you’ll need a small selection of weights to train different areas of your body.
Don’t worry, this is simpler than it sounds.
Firstly, you’ll need a heavy set of dumbbells for leg exercises.
There is a great selection of dumbbell-based leg exercises. To hit the quads/thighs and glutes, the Bulgarian split-squat and the goblet squat are easy to execute and effective exercises to build leg strength. For your hamstrings, the dumbbell Romanian deadlift is available. The weighted glute bridge can also be executed with a dumbbell to target your glutes and lower back. Finally, weighted calf raises can be performed with dumbbells to grow your calves. All of these exercises require a heavy set of dumbbells to ensure maximum results.
Secondly, a medium set of dumbbells is needed to perform most upper-body exercises.
For the chest, dumbbell bench press is a staple in most bodybuilders’ workouts, alongside the dumbbell fly. For shoulders, the dumbbell shoulder press and Arnold press are essential exercises for building both size and strength. Dumbbell rows and pullovers provide excellent dumbbell alternatives to traditional cable/barbell exercises in terms of working your back muscles.
Lastly, a light set of dumbbells will help to train the smaller, naturally weaker muscles in your body.
Your biceps need intense training with a light weight and high reps in order to grow. Some of the best dumbbell bicep exercises for building size are the hammer curl, concentration curl, and the seated incline curl. For your shoulders, the side-delts will not grow unless you train them directly with a light weight. This is where the dumbbell lateral raise is essential. Your triceps can also be worked with light dumbbells, with exercises like the triceps kickback, and the single-arm overhead extension.
A 1 litre water bottle will weigh approximately 1kg. Pick this bottle up. Do a few bicep curls with it. If you feel like this is heavy enough to do about 10-12 curls with, a 1kg set of dumbbells is perfect for your ‘light’ set. If this felt too easy, fill a 5l watering can up, it should weigh about 5kg.
For your medium set, find a medium sized plant pot, or even fill a backpack with some books or water bottles. Weigh your chosen item on some weighing scales, and see how heavy it feels. Can you lift it above your head with both hands? Do some rowing movements with it. Is it easy or is it slightly too hard?
Obviously, this isn’t the most scientific way of testing your strength, but with no equipment, lifting household objects and seeing how heavy they are is the most practical way to gauge what weight of dumbbells you should get.
Generally speaking, your medium set of dumbbells should be about double (or slightly more) the weight of your light set. Your heavy set of dumbbells should be roughly 50% heavier than your medium set.
For example, if I needed a 5kg pair of dumbbells for my light set to perform arm exercises, my medium set for upper body exercises would be around 12.5-15kg. Based on this, my heavy set, used for leg exercises, should weigh around 20-22.5kg.
We stock several different types of dumbbells. Depending on the weight and purpose, some types of dumbbells are more suitable for you than others. It mainly comes down to personal preference and experience level.
Our Neoprene Dumbbells range from 1-10kg. A perfect weight for your light and/or medium set. Neoprene dumbbells are great for beginners due to their low price point and all-round versatility.
We have a huge selection of Hex Dumbbells and Fixed Dumbbells ranging from 5-50kg. Depending on the weight you need, hex dumbbells are suitable for beginners and advanced trainees alike. They are very durable and are a nice long-term addition to anyone’s home gym.
Alternatively, our range of Adjustable Dumbbells is the perfect solution to the dilemma of not knowing which weight of dumbbell to buy. Each adjustable dumbbell’s weight can be increased or decreased to whatever you need, meaning they are suitable for a range of experience levels and can also be used for a wide variety of exercises. Effectively, an adjustable dumbbell is equivalent to multiple dumbbells in one single package. Just one set would be adequate for your entire workout!
For maximum results and better workouts, our Adjustable Dumbbell Bench unlocks a wide array of exercises that can be performed with dumbbells, including the ones mentioned in this guide.
Jamie Grover, Fitness Journalist from Bristol.
Home gyms have recently surged in popularity among the lifting community. You may ask yourself, ‘What’s the point?’, with gym memberships being available for next to nothing nowadays, building an expensive and space-consuming home gym may seem pointless.
However, a home gym makes it much easier for you to incorporate lifting into your busy schedule. We’ve all experienced the feeling of finishing a 9-5 with zero energy and then driving to the gym, which is consequently packed full of others like you.
It also allows you to create a space with the exact kit you need to suit your goals, knowing that you won't have to queue up to use it.
A home gym is not only convenient but can also work out cheaper than a gym membership over time.
On average, a home gym that includes a bench, barbell, plates, dumbbells, and a power rack will cost over £1000.
However, it’s now possible to build a home gym that includes everything you need for intense full-body workouts for much, much less.
Here at MuscleSquad, we provide high quality gym equipment at reasonable prices. Here’s how to build a home gym on a budget.
If you’re new to the gym, it is easy to gain muscle and get leaner thanks to “newbie gains”. Because of this, minimal equipment is needed for you to progress.
Firstly, a set of our resistance bands will go a long way. For a low cost, you get three bands, all with different weights/resistances ranging from 2.5kg-22.5kg. The bands can be used for a variety of exercises, including shoulder press, chest press, curls, tricep extensions, squats, leg extensions, and leg curls. Bands are easily the cheapest and most convenient way to build muscle. They take up little to no space and can easily be stored away and transported if desired.
Depending on your starting strength, a pair of our neoprene dumbbells would also be a brilliant addition to your set-up. Ranging from 1-10kg, these dumbbells can be used for lighter exercises like curls, lateral raises, and flys. You could also add one of the resistance bands to these dumbbell exercises to increase the difficulty as you progress! Prices for the neoprene dumbbells range from £10-£55 as the weights increase.
A slam ball is also a great, low cost and space saving addition to a home gym. It can be used for strength, endurance and cardio and is super durable.
This beginner set-up takes up basically no space and comes at a minimal cost. But, bear in mind that as your strength increases, you will need to increase your weight to continue challenging your body.
Been to the gym before? Struggled to stay consistent? Haven’t been in ages? The intermediate home gym is the one for you. This set-up includes slightly more advanced equipment to help you get back to your best.
The adjustable dumbbell bench will provide the foundation for all of your workouts. It has 6 different levels of incline, including upright, 60 degrees, 45 degrees, 30 degrees, flat, and decline. The adjustability means the bench supports a range of exercises. Perfect for dumbbell bench press, shoulder press, Bulgarian split squats, dumbbell rows, incline curls, and dips. The bench also folds flat for convenient storage.
For your main movements, a heavy-ish set of dumbbells are needed for an intense workout. Our hex dumbbells are available in weights of 1-50kg, or you can buy a full set so that you've covered for all exercises and progressions. These would be used for exercises like the dumbbell bench press, shoulder press, dumbbell rows, and Bulgarian split squat.
This intermediate set-up again takes up almost no space in your home. Space saving and versatile, this set up means you can build muscle across your whole body for a similar price to a pair of trainers.
If you’ve been going to the gym for a while but want to work out from home, this one’s for you. The advanced home gym is designed for lifters looking to build serious size and strength across their entire body from the comfort of their own home.
Our folding multi-use bench will be the focal point of your workouts. This bench comes with a preacher curl pad, and a leg curl/extension attachment, as well as the traditional adjustable bench. This means not only can you complete all the classic dumbbell exercises, but the leg curl/extension and preacher pad effectively bring two machines from the gym into your home. This bench also folds flat after use for convenient storage.
Adjustable dumbbells are the most cost-effective and useful invention home gyms have ever seen. Our range of adjustable dumbbells goes from 12.5kg-40kg. Each dumbbell has up to 12 different weight settings, giving the same effect as multiple dumbbells in one single package.
Another low cost but versatile option is a 5-foot barbell. This bar comes with 25kg of weight, perfect for sets of skullcrushers, or even for curls when used with the preacher pad for maximum bicep pump. The bar can be separated into two pieces after use for storage.
This set-up will ensure you continue to make progress at the same rate (or faster) than you were at your local gym. The price of this set up varies greatly depending on which adjustable dumbbell you choose, and whether you want a pair or just one. Alternatively, you could grab a pair of heavy and light hex dumbbells, but this decreases the potential variety of exercises that your workouts could contain.
Jamie Grover, Fitness Journalist from Bristol.
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Power racks are designed for lifters who are looking to workout using a bench, barbell, and plates. This includes other exercises such as the overhead press, bent over rows, barbell lunge, and Romanian deadlift.
In other words, a power rack can only help you on your fitness journey. But do you NEED one?
A power rack is essentially a sturdy cage that can hold a heavy loaded barbell at various heights. Most power racks also have safety features implemented such as safety bars, spotter arms, and J-Hooks, all of which are tested to be able to hold a heavy weight.
When used with a bench, bar, and plates, a power rack means you can easily train your entire body from home. The main benefit of barbell training is that you can progress/adjust the weight in very small increments. Think of it as a big adjustable dumbbell that you can use for every exercise
All racks have the apparatus for you to be able to bench press, squat, deadlift, and more. All of our racks also include a pull up bar. If you’re looking for the bare essentials, the X3 rack or Phase 2 Wall Mounted Folding Squat Rack are perfect for you. We even have a full home-gym set which includes a rack, bench, barbell, and plates.
Some more premium racks come with accessories like an adjustable dip station, or even one or multiple cable pulleys. If you’re looking for a rack with accessories to bring some variety to your workouts, check out the Phase 2 Freestanding Folding Rack with Pulley, Phase 2 Quarter Rack with Pulley, or the Phase 3 Multi-Function Rack.
A power rack allows you to complete any barbell exercise, excellent for building both strength and size. The sturdy frame means you can go heavy for a powerlifting style of training, or you can push yourself to failure with lighter weights for a bodybuilding style of training. The bottom line is these racks make lifting safe. Especially if you’re lifting alone at home, your safety should be the number one priority.
To keep you safe whilst lifting, all power racks will have adjustable J-Hooks and Safety Bars which are built to hold heavy weight. To set up the rack for your use, set the J-Hooks to an appropriate height. The height you set the J-Hooks to, will be the starting position for your set. Then, place the barbell onto the J-Hooks.
Before loading any weight onto the bar, warm up with the empty bar. Pay attention to the lowest point the bar reaches during your set. This is the height at which you should roughly set the safety bars. The safety bars act as an insurance. If you fail a rep, or lose grip of the weight, the bars will catch the barbell and protect the user from injury.
When loading your barbell, make sure to add plates one at a time to either side. Loading too many plates on one side could cause the bar to become unbalanced and flip. For example, if you’re adding a 20kg plate and a 10kg plate to each side, add the two 20kg plates on either side first, then add the 10s. If you loaded the bar with the 20 and 10 on one side, and zero plates on the other side, it could potentially flip and injure you, or damage your equipment.
A power rack means you can safely do a range of exercises, most notably compound exercises. The squat and bench press can be done in your power rack. Both exercises are famed for their effectiveness for building size and strength due to their emphasis on multiple muscles at once. For bench press specifically, there are many variations you can do in the rack like incline bench, and close grip bench.
Other accessory movements that can be done with a power rack include:
As well as their main function of holding a loaded bar, you can use power racks for other types of exercises. All our racks come with a pull up bar, meaning you can use your bodyweight to build your back and biceps. As mentioned previously, we also have racks that include other features like an adjustable dip station, cable pulleys, and landmine attachments.
Even on the most basic of racks, you can always wrap a resistance band around any part of it, enabling you to do isolation exercises such as tricep extensions, straight arm pulldowns, and face pulls.
Essentially, a power rack means you can effectively train your whole body with a range of exercises. You’ll never run out of options.
Perhaps the biggest limitation of a power rack is that you do need a relatively large space to be able to use it.
The smallest rack we have is the X3 Power Rack, which measures in at (H) 2152mm x (W) 1513mm x (D) 1467mm. Our largest rack is the Phase 3 Multi-Function Rack, which measures (H) 2238mm x (W) 2010mm x (D) 1477mm.
A standard Olympic barbell is 7 feet long, so you should make sure to have at least 8 feet of space to enable you to load and unload your bar.
Well, ask yourself this.
Do you want to…
If you answered yes to any of those, a power rack is for you. Not only are they a great way to improve your progress and enjoyment of working out at home, but they also make lifting at home safer thanks to…
Essentially, if you want to go hard at home, get yourself a power rack.
If you're thinking of buying a power rack, you'll probably like this guide to weight benches.
Jamie Grover, Fitness Journalist from Bristol.
]]>The overcrowding in public gyms is also an issue for anyone who has a problem with gym anxiety. This is especially common amongst beginners, who can feel intimidated by the gym bros and complicated kit.
If you’re a personal trainer, rates to train your clients in public gyms are often extortionate. A garage gym is definitely a worthwhile investment.
You can get a very effective workout in from your garage with the added benefit of it being right there at your house. It’s simple to create a focused space with all the equipment you need. If you want to maximise your training, here’s how to build an impressive home gym.
Before you even think about filling your garage with your favourite gym equipment, you’re going to need to do some prep work. This means clearing out all the junk and putting it into another storage space or selling/recycling it.
It's also important to make sure your garage doesn't have any structural issues and is damp-proofed to avoid your gym kit becoming damaged.
Once you're confident your garage is ready for converting, it's time to get to work.
To protect your floor from weights, you’ll need some rubber floor tiles. Measure around the perimeter of your garage and work out how many tiles you’ll need. Most can be easily cut to size with a Stanley knife if necessary.
Before you lay your floor tiles down, you’ll need to sweep out as much dust as you can from the garage floor. This will stop dust from coming up between the floor tiles and making your home gym dirty.
Painting the walls is one of the easiest ways to make your garage feel more like a gym. Black is a common colour for home gyms. It helps to create a focused atmosphere and masks dirt and dust. If you’re thinking about a different colour for your home gym, try a neutral colour like white or grey.
Mirrors are essential in any gym. They help you to see your form and can also help to make a small space feel bigger. You can buy acrylic mirrors for next to nothing, but they’re often warped, so don’t give an accurate reflection. Your best bet is to invest in a few good quality glass mirrors and place them around your gym.
Now your gym is fully decorated, you can start to move in your equipment. Here’s a list of equipment to fully kit-out your garage gym.
An adjustable bench will be a central focus for almost all of your workouts. You can use an adjustable bench to train any body part. It can also be used in conjunction with other equipment like dumbbells, a barbell, a power rack, and more.
Dumbbells will work great with your adjustable bench. For an effective workout, you’ll want three pairs of dumbbells. One light pair, one medium weight pair, and one heavy pair. If you’re struggling for space, a pair of adjustable dumbbells might be the solution for you.
If you’re planning on getting multiple pairs of dumbbells, a dumbbell rack is a great addition. Not only does a dumbbell rack save space to store your dumbbells, it also shows them off and brings a premium feel to any garage gym.
Another staple for a great home gym, and worth considering if you have space in your garage gym. A power rack unlocks hundreds of exercises, making your workouts more effective and enjoyable. You can use a power rack with an adjustable bench, for the main compound lifts, and also for accessory movements like pull-ups and dips. Some racks even come with cable pulleys. If your rack doesn’t come with a cable pulley, try attaching a resistance band to the rack to simulate these movements.
An Olympic barbell can be used with your power rack to progressively overload on heavy, compound exercises. You can also use an Olympic barbell for accessory movements like rows, curls, and skullcrushers. Bear in mind that an Olympic barbell is 7ft long, so make sure you have space before you get one.
You’ll also need some weight plates to go on your barbell. If you want to deadlift in your home gym, bumper plates are your best option. They’re thick and covered in rubber to protect your floor. If you’re looking at other types of plates, don’t worry. Your rubber floor tiles should do a decent job of protecting your floor anyway.
Resistance bands are hands down the best value for money bit of gym equipment you can get. For a small price, you get a compact, yet versatile and effective training stimulus. Attach a resistance band to your rack to do tricep pushdowns, bicep curls, lat pullovers, the list goes on.
At this stage, your garage gym will be pretty packed. You’ve got everything you need for building strength and size. Now it’s time to think about cardio.
A treadmill is debatably the best cardio machine money can buy. If you’ve got space for one, it’s definitely a worthwhile investment. You can use it for a warmup before every session, as well as HIIT, LISS, sprints, and more.
Last of all, a gym mat. These mats are great for doing bodyweight exercises, ab exercises, and stretching on.
Don't forget, we're here to help! If you want a hand deciding what kit to get, or just want someone to bounce ideas off of, head to our support section and get in touch.
Not everyone has the luxury of a spare room or garage that you can dedicate to use as a workout space. Luckily, there are plenty of different bits of equipment that you can use for workouts in the comfort of your own living room.
Depending on your level of fitness, experience and goals will often highlight the type of equipment you use to make your own gym in the living room. Some of the best pieces of living room gym equipment are;
A yoga mat, a set of resistance bands, and a slam ball can be all you need for your living room gym.
A yoga mat is perfect to make any floor surface usable for exercise, it's grippy enough to safely perform high intensity movements and offers some joint support with the thick foam.
When it comes to resistance bands, they’re inexpensive and you can hit virtually any body part at a challenging intensity. Consider any bodyweight exercise that comes to mind, be it a squat, push up, pull up, walking lunge, when you add a resistance band into the mix, an already tough exercise can have you shaking with the intensity with the added bonus that there’s no special new technique to learn to use them safely.
A slam ball is an incredibly versatile, durable and fun piece of kit to work out with. It can be used as a standard weight for goblet squats and russian twists, or use it for ball slams to really get your heart rate up.
Visit our Workout Guides for exercises you can do using different pieces of kit.
Adding dumbbells and kettlebells into your living room gym is a great way to kick the intensity up a notch. Ideal if the resistance band workouts are no longer as challenging or if you’re just looking to increase the number of exercises available to you, the added weight a dumbbell/kettlebell has to offer brings a welcoming variety to your living room gym.
They’re also a great way to incorporate more dynamic movements like dumbbell thrusters, kettlebell swings and Turkish get-ups, that help create a more well-rounded physique and increase your functional strength.
Excellent for increasing overall strength, power and size, barbell workouts are great for loading up the compound movements that get the whole body involved, maximising calories burnt, motor unit recruitment of individual muscles, and sharpening your central nervous system to really push your limits.
If you really want to push your weight on things like squats and bench, a barbell is perfect for this, but you will need to incorporate a rack to make sure you're working out safely.
Treadmills are a mainstay in the fitness industry and for good reason. You can run thousands of metres without leaving your living room.
Wanting to get a quick run but you don’t feel safe running late at night or it’s pouring down with rain? No worries. Jump on the treadmill and you can stay in routine without missing your workout.
With multiple different training modes, you can choose from a Steady State aerobic run through to a High-Intensity Interval Training (HIIT) Mode that’ll have the incline and speed adjusting automatically.
Our P100 and P200 treadmills also fold away so that you don't have to worry about having it on show all the time.
As you can see having your own living room gym setup doesn’t have to involve you slogging your way through the same set of mind-numbing bodyweight exercises you learnt in PE over and over again but can actually be a fun, challenging and rewarding experience, that’s full of variety, is cost-effective and convenient, making working out at home a viable option for many routine gym-goers. It’s also great to have a few pieces of home gym equipment as a Plan B if your gym has to shut unexpectedly or your schedule limits how much time you get to train.
So next time instead of missing out on your workouts altogether, get a step ahead of the game and head down to your living room gym and keep the progress rolling!
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I like using the Competition plates because of the size, they are designed to be the right height off the floor for deadlifts, Olympic lifts and Compound lifts.
The inside is designed so the balance of the weight is correct, this makes them move properly in the air. The thickness allows you to stack them up on the bar and the material is sturdy to allow for the shock of dropping to the floor while lifting.
I specifically like the metal core plates because they look sleek.
These are one of my favourite plates because of their retro style echoing the nostalgia of old school bodybuilding gyms. They allow me to load up the bar to the maximum weight easily and efficiently. The value for money is also the best making it the most cost effective way to load up the bar.
I also like the noise they make when you lift them, it’s very satisfying.
I love the rubber tri-grip plates because of how versatile and effective they are. Seeing as I do predominantly bodybuilding type training, they're perfect for sliding onto any type of bar, the standard bar for benching and squatting or the EZ bar for curling or tricep extensions, and can even be added to an olympic dumbbell bar! They're so easy to pick up due to the tri-grip shape, and the fact they're slightly smaller than bumper plates means they're great to add to plate loaded cable pulleys as they save plenty of space.
Not only do they look great but they're functional as well, because you can use them on their own for a number of exercises like lateral or front raises - as a substitute for a dumbbell if you don't have one. Plus, if you drop them, you won't damage them or your floor so it's a win win!
Bumper plates are a great addition to increase weight on a barbell but also if you wanted to do an exercise like a ground to overhead or for all core strengthening exercises. I also love how easy they are to store on a rack or at home.
My favourite exercise is a glute bridge raise and these bumper plates allow me to easily set up and do this exercise.
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