Home Gym Must – The Cage

Thinking about making a home gym? If so, there are a few things that you will need. The biggest thing is a weight bench. Your whole gym will revolve around it. 

You will need a good weight bench if you want to enjoy your home gym.. You have two basic choices here. You can go with a basic bench or a cage system. In my opinion, there is nothing better than a good cage system. It allows you to work out alone safely and go for max lifts without the possibility of hurting yourself. Well, from hurting yourself with falling weights at least. 

You might be seeing dollar signs swirling around your head now that I mentioned cage systems but this does not have to be the case. Sure there are systems that cost thousands of dollars on the market but you can actually get a cage shipped to your door for around $300 or less. This is where you say thanks to Amazon for driving down the price of these systems. Years ago, if you had to go to the sporting goods store, you would have paid a fortune for a cage. Not anymore. 

Here is an example of one from Amazon. You can get it for just over $300 shipped and probably tax free depending on where you live. It will allow you to safely do bench press, incline press, decline press, squats and more without worrying about dropping a heavy weight on the floor or worse yet, your chest. 

I am of the opinion that if you want to lift heavy, you need to lift heavy weights. You can not do that safely without a cage system. Even a spotter can let you down but a properly constructed cage, never will. 

An alternative to this is to check craigslist for a used system but this has a drawback. The ones I have checked out are almost always a bit rusty and you must transport it. This means having a vehicle big enough to move it or it involves disassembly. Disassembly can be difficult and you risk losing bolts or just plain getting lost. For the hundred bucks you would save, not worth it. 

What’s your weakness?

 

Everybody has at least one bodybuilding weak spot. A part of your body that you might not believe is coming around as fast as the rest of you. It could be your pec, your glutes or just about anything. In bodybuilding your goal should be symmetry. You want your body to develop evenly. This means making sure that everything is balanced.

To do this, you must first identify your weakness. If you are not sure, ask someone to evaluate you. Once you identify your weakness, you can begin to target it.

The ultimate goal here is to turn your weakness into a strength. Arnold Schwarzenegger, tells a story about how he hated his calfs. He forced himself to make them a strength by cutting the legs off of his clothing to expose his calf muscles. This gave him the motivation to build them up.

Improving Your Weak Spot

To improve your weak spot, you must do one of two things.

First, you need to evaluate your program and make sure that you are hitting the muscle properly. If needed, add some isolation exercises. If you are doing high reps, switch to low reps and higher weights. If you are doing low reps, switch to higher reps and a reduced weight. Try this approach first and see if that problem spot begins to improve.

If changing your routine does not give you the desired affect, you need to increase your frequency. The week is a man made concept. Why should we think that our bodies grow on a weekly basis. You might need to work that body part twice or even three times a week to get growth. Adding additional frequency could help you bust that plateau.

Combined with a proper diet, one of the above techniques should help you easily bust through a plateau and turn that weak body part into one of your strongest.