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Building A Home Gym

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Building a Home Gym

Okay, we've all been there. After spending the day sitting on your keister behind a desk, you head for the gym where you have a membership (a rather EXPENSIVE membership) to do your workout. On the way to the gym, you map out your plan for your workout. First, you'll do some back squats — but, uh oh. When you get to the gym, the power rack is in use. Going to plan B won't help either, because the flat benches are also occupied.

After long (and frustrating) waits, you finally accomplish your hourlong work out in just a little over two hours. This is when you begin to ask yourself if there is any way you can build a home gym.

The answer is a definite "maybe." It depends on whether you have at least a little expendable floor space and a few discretionary-spending dollars to spare. Of course, your financial position is going to have a great deal to do with how much you have to spend on exercise equipment. And you can spend all you want to spend on exercise equipment, but you really don't have to.

You can set up a home gym in the corner of your bedroom for under $150.00. Now don't get me wrong. This home gym will not replace your gym membership, but it will make it possible for you to continue your workouts on a much more regular basis and with a lot less wait time. Think of your home gym as a supplement to rather than a replacement for your gym membership.

You don't have to look far to find all of the same expensive exercise equipment that is made available to you at the gym for sale. You can buy treadmills that do everything but run for you. You can find elliptical trainers or spinning bikes for cross-training on the market. And the list doesn't stop there.

You can also buy some dumbbells, a jump rope, an exercise ball, and a step or slide all for under $150, use them, and then put them in the closet until you need them again.


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BONUS : Building Muscle

Muscles are made of three kinds of fibers. There are slow-twitch, or Type I, fibers, and there are two fast-twitch fibers called Type IIa and Type IIb fast-twitch fibers.

Slow-twitch fibers are those that are used mainly for endurance types of sports and exercise like distance running. You've never seen a distance runner that looks really muscular, have you? You won't. It's not that they aren't strong, they are. It's just that the muscles that they have developed are those used for endurance rather than strength.

Type IIa fast-twitch fibers are capable of more force than slow-twitch fibers, but they tire more quickly. Type IIb fast-twitch fibers are capable of even greater force than Type IIa fibers, but they tire even more quickly. The fast-twitch fibers are basically for exerting force, and the slow-twitch fibers are for exerting force over a period of time.

While all muscle fiber is important and needs to be developed to some degree if you want to build visible muscle mass, you need to concentrate your efforts on building fast-twitch fibers — both Type IIa and Type IIb.

The speed and ease at which you will develop fast-twitch fiber muscle is determined a great deal by your genetic makeup. Your ratio of slow-twitch fiber to fast-twitch fiber is pretty much determined at birth, so there's nothing you can do about that. But even if you have a higher percentage of slow-twitch fiber, that doesn't mean that you can't develop muscles. It just means that you are going to have to work harder at it and that it's going to take longer.

Muscle develops when stress is put on a muscle and small tears occur. When the body repairs the damage, it actually builds more muscle to repair the damage, and muscles get bigger.


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