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Your absolutely right. Especially as the outside temperatures are dropping. As soon as my shoulders recovered I don't want to trigger that again

@@Trainingat45-vk3zz brave training outside but fair play 👊🏻, im 53 so im not sure i could train in the cold , hardcore mate💪😉👍

Thanks Rob, I couldn't find any reviews on this particular one. It looks similar to one made by Titan but this had knurling vs the Titan. Already really enjoying training with this and it's allowing me to lift and accelerating my left shoulder recovery.

Thanks it feels better to dip on the thicker bars, they are kicked in a comfortable position for me, and I can put more effort in when they are not moving about.

@@Trainingat45-vk3zz You should post that Dip Setup as a Shorts video. Other Home Gym Lifters will benefit from it. Could save other lifters money from buying Dip Attachments for Racks or freestanding Dip Stations etc. By the way check out "Streetlifting" on RUclips...lots of great Calisthenic Athletes to watch and learn from when it comes to Dips and Pull-ups etc. 👍

Thanks, its a session I'm going to progress once a week or every 4th workout. Might change up the exercises but I've never normally commited a session to arms and instead just done a few sets at the end of a workout. This gets quite intense so wouldn't want to do it more than that. I could probably add some weight next time as was still making the reps well into the time block.

I wish it was a bit higher up as I'm tall I have to bend my legs at the bottom of the lift. I've tried thicker bars for pull ups but the grip is challenging.

@@Trainingat45-vk3zz i hate bars that are high . I feel like I’m doing chins from the underside of a bridge

@@waynechisholm8614 Thanks for your encouragement. It was a good workout.

@rob-boticscalisthenicshome6355 Thanks Rob I wanted to demonstrate the effort that goes into a time volume set. It's a great way to train, supposed to work great on bodyweight exercises and the methods creator Nick Nillson has some interesting techniques.

@InvictusManeo. Bar is around 10kg and 32.5kg worth of plates each side so touching 75kg. Bench isn't my strong point and I have long arms and shoulder issue, so this way of training works for me to get a lot of reps in.

@@Trainingat45-vk3zz As I say impressive, smashing out all those reps with that weight, I am a 48 year old guy kicking on 49yr and I weigh about 80 -82Kg my Max Bench is / was 80Kg.

@InvictusManeo. Thanks for your kind words and sounds like you have some good strength. I think there's a lot of emphasis in the training community about the bench press and how much can be lifted. For me I'm chasing good fitness, health and improvement in physique. Strength can be a by product of that. Its an interesting challenge to do the YMCA bench test. That's timed reps with I think 36kg to a strict cadence. You can then see how you stack up for your age and predict 1 rep max.

@@Trainingat45-vk3zz Don't get me wrong my one rep max would be 80kg, I wouldn't be smashing out all those reps you been doing with that weight.

​@@Trainingat45-vk3zzTrain your standing barbell press. There maybe some carryover to the bench press.🤔

I'm aware of the book and have read some articles about it. The book has gathered a lot of praise from people interested in this type of training. I have read WR Pope's guide to the Sandow system and this gives further detail and was released cliser to the time if the original publications. At the time of filming I still haven't got this right and since have worked on it with lighter weights. The system had benefits for me as active recovery from heavier lifting and Improved my muscle control.

@@Trainingat45-vk3zz Nice. I have just started this system and I'm also hoping to improve muscle control

Thanks for your comment, I have dropped the behind neck chins now as was following an old school programme, but agree they can aggravate tendons. For squats I will do them on occasion but I have an underlying back injury so have to prevent that getting worse. If my back locks up i will be in agony for days/weeks. I have long femurs so risks outway benefit from back squats

@@Trainingat45-vk3zz The one time I gave myself pain from a squat was on one of those laying press-up machines at the gym, so I'll never use one of those, they literally scare me lol. Hope it doesn't happen to you, good luck.

​@darekm6859 You are right. They can be risky, i've limited the range of motion and am going for an angled position to ensure back not rounding. I'm only going to do them probably every 4th workout as want to explore more unilateral leg exercises for squats.

@MCAzzarati No problem, glad it's a useful video 👍

@pegpenguin Thanks for the idea. The attachment is a bit flimsy now as it got saturated with water. Will get some new wood for it a some point. My solution to hyperextensions (which ate a great exercise)was in this video of mine at 2.26 ruclips.net/video/bfiY4KtmWEU/видео.htmlsi=_dfW50fujL0vPoce it worked OK gave me the range of motion and the rack supported my legs. I never tried adding weight, just did them as a lower back/legs stretch.

@@Trainingat45-vk3zz I see. It seems your dog appreciates it even more, haha. Interesting solution for the leg bracing. I don't plan to have a rack myself though, so I'll need to think up a different solution. I'm considering concocting something that connects as a middle attachment to the Total Gym to brace my feet, so it's convenient to apply, and remove after as well. As for the top support, I'll try using the Bowflex Blaze seat attachment as the hip support aspect. Because if I don't, I'd impale my gonads on the steel center tower, which could ruin my whole day. I'll be able to use handheld or wearable weights, or a custom cable pulley system, for extra resistance, if I wish. To prevent it from tipping, a couple of heavy dumbbells at the base like "hook" anchors should do the trick, since it's already high leverage, as the Total Gym is very long. That's the plan in theory anyway. However, I don't know how well it will work in practice.

​@pegpenguin I'm not really familiar with that equipment but maybe explore if it's easier to do reverse hypers with the setup you have. With any experiments just make sure its going to be safe for you.

Thanks for your kind words, I need to use it more as there's lots of possibilities and haven't applied much direct brachialus training into my workouts yet (apart from rows). I'm going to see how well it would work for neutral close grip bench press as that would be a good experiment.

Thanks for your encouragement, I'm finding new possibilities for training options all the time with what I have, and really love getting out there and having a good workout.

From seeing some articles about Bolton's book he's certainly done a wealth of research. I recently made some diy spring grip dumbells to further get the benefits. The science and art of physical development by WR Pope further expands on this workout style. I've even tried lifting to a metronome to keep the pacing but think there's more to concentrating on making the low weight feel as heavy as possible. I was only doing it once per week as a recovery workout but would be interesting to see results of doing this every day for a period of time.

@@Trainingat45-vk3zz The Bolton book got me started and motivated. I looked for a workout that needs minimal time and brings the best results to build muscle and loose fat fot even over 50 year olds like me. Devinitly will check out Pope's book. Thanks for the tip with the metronom. Tried it today and realized that I was to slow in the movements. Will do this everday for at least three months and see what results it brings.

I've just done a rough calculation altogether for the gym around £1361 English pounds in current prices. Several items like the weights and bars I brought new but this was years ago when the cost wasn't as expensive as it is now. So I would have built this gym for less than £1000. The biggest cost is the olympic weight set and the adjustable dumbell set. So ive googled the best ul to date price i could see. Even if you got these used they would still be quite a lot. Some items like the rack and bench were bargains so kept the cost down. As I have collected these since 2004 that's less than £70 a year and could still sell much of this and get a good return on it. 219 barbell dumbell set Squat rack 37 used Bench 40 used Thick Bars free Bands 1 pound each factor 20 pound for set Olympic set 459 Trap bar 100 Cable set 66 Ez bar 25 Tricep 25 Leg curl 130 Bumper plates 90 Flooring and grass around 140 Collars 10 Total £1361 Hope that helps 👍

@@Trainingat45-vk3zz Thanks, that's awesome. I'm setting up my own home gym, and I'd like to get at least a vague idea about how much it's going to cost me.

​@aravnjak Depends on what exercises your focusing on. I remember getting some tuition in olympic lifting. In the back room of a leisure centre There was a guy preparing to compete in the commonwealth games. At each training platform all they had was a barbell, set of bumper plates and some freestanding squat stands. There were some wooden riser boxes and one flat bench for the whole training area. It was all about 100% effort and perfection of technique.

@@aravnjaka lot is going to depend on the quality of equipment you invest in. Quality stuff can drive up the total cost quite a bit, but may be worth it depending on your priorities.

@grimtrigg3r Really good point there can be a huge variance in quality/function by spending a little more. Also I value safety. I've had a few injuries from cheap equipment like doorway pull up bars collapsing or screw collars on dumbells. Commercial gyms can be just as bad, ive seen plenty of cables about to fray and snap, and had a friend who ended up fast track to an eye hospital due to metal coming off a dumbbell that touched together whilst benching them. Another guy I knew lost his grip on a barbell that dropped on his chest as gym wouldn't allow chalk and spotter couldn't react in time. With your own equipment and gym you can somewhat control quality and safety.

It's an old decathelon multi bench. It's too big to keep getting out of the shed so I've removed the uprights and just bolted it to some wood. At some point will find a way of connecting it easily to the rack but I don't put much weight on it.

Hopefully I will still be training when I'm 73 that's great going 👍 sounds like you have a good selection of exercises there. Maybe some calf raises and hamstring exercises would be good to rotate in if you were aiming at covering everything. I'm trying to do a lot more of those now. Keep training.

ruclips.net/video/y0PqJboBL-w/видео.htmlsi=pmLL5TIP4dYHBcEu this video shows how I got the training area suitable. There are some DIY items but the main things are collected over the years or from 2nd hand sales. It would be great to be indoors but yheres something character building about being outside and training.

@@Trainingat45-vk3zz yes outdoor training is very underrated. But Venice Beach in California became famous for it's outdoor training facilities on the beach. I think the process of building up your own outdoor gym is character building too. I am binge watching your channel now.😁

Thanks for your feedback, this was an early video for my channel so trying different concepts. My videos are much more training focused now. Still using this pulley system in most workouts so is definitely worth getting one.

Your right, there's a lot that can be done with a simple home setup.

That's great and proves you don't need loads of equipment to get a good workout if you put your mind to it. I think a big bag of sand is probably the cheapest way to get some weight and do all kinds of exercises. If I had to choose only one item it would be my adjustable dumbells.

This is what Arthur Jones has to say about minimalist training with minimal equipment: Using only a barbell, one light pair of dumbbells, a flat bench, a chinning bar, parallel bars, a squat rack and one fairly-simple pulley device, an enormous amount of results can be produced in a fairly short time by the proper practice of the following training program... 1. 2 sets of 10 repetitions full squats :06 (minutes) 2. 3 sets of 20 " one-legged calf raises :06 3. 2 sets of 10 " barbell standing presses :06 4. 2 sets of 10 " behind-neck chins :06 5. 2 sets of 10 " bench presses :06 6. 2 sets of 10 " regular-grip chins :06 7. 2 sets of 10 " parallel dips :06 8. 2 sets of 10 " barbell curls :08 9. 2 sets of 12 " pulley triceps-curls :06 10. 2 sets of 15 " wrist curls :02 11. 1 set of 10 " regular-grip chins :03 12. 1 set of 10 " parallel dips :03 13. 2 sets of 15 " stiff-legged deadlifts :06 14. 2 sets of 10 " dumbbell side raises :06

I want to research more about Arthur Jones as I've only read basics such as the Nautilus equipment and HIT methods. Looks like a lot of exercises there. Would that be in one workout? I'd probably have to split them down or do supersets. My last programme had a lot of exercises and was taking 2 hours. After about an hour and a quarter I'm starting to tire.

@@Trainingat45-vk3zz arthurjonesexercise.com is the website with all of Arthur Jones's writings on the subject of weight training. I took this workout from an article in the Nautilus Bulletins 1. In another article, he says that an advanced lifter should finish this entire workout in 40-45 minutes at most. He advocated NO rest between sets and antagonist muscles supersets to achieve the workout in 45 minutes. There are also other articles in other sections of the website where he talks about his experience as an older lifter, where cutting down on his workout volume increased his hypertrophy.

@@Trainingat45-vk3zz search for arthurjonesexercise. I got the workout from there. In another article Arthur Jones says an advanced lifter should be able to do this workout in 40-45 minutes. He advocated antagonist muscles supersets and NO rest between sets. In other articles he talks about his experience as an older lifter. He says cutting down on his workout volume increased his hypertrophy past his sticking point for 20 years.

Interesting comment thanks. I will have to check that out.

Nice one, I will no doubt incorporate some of those in future workouts. I did throw in some skullcrushers with it recently and they felt alright. I'm sure there's lots of stuff that can be done with such as close grip bench as the neutral grip is good. I know people get two of them and do farmers walks which is a good innovation.

I still train unless it absolutely is hammering it down. Then I might just do some dumbbells inside. I have a big plastic sheet i can put over the rack to get a little cover. I've been outside nearly a year now, and I find the really hot sun more of a challenge as it drains me.

I hate running. I was forced to do it whilst in the military and would be taken on ten mile runs until several people were sick. I used to do hill sprints for conditioning and I recommend that. Last year I ran the Wolf Run which is 10k with lots of obstacles and enjoyed the challenge of that, but I wouldn't actively want to run.

@6treeman Thanks for the advice, years ago a guy I competed against did sumo deadlifts really well and had great strength to show for it. I've never really incorporated them as more into trap bar deads on a deficit but can certainly try them. Recently I've discovered landmine hack squats and they are a great exercise although did pull a bit on the knees the first time I did them, but they are OK now. I've done front squats but prefer to just do lower reps with them as I start to shift in the grip on the bar. Eventually I want to get a front squat and zercher harness and that would take those factors out of the equation.

Thanks Rob, the landmine and resistance bands are creating a whole new level of exercise options.

Thanks Charlie. It was fun to make it and research the whole light dumbell system. There's definitely some merit in this way of training, and I still go through it from time to time.

For me it's making sure I don't go too low with them. As being tall it puts my back on a really compromised position as have long femurs . I'm just using the box as a depth gauge and I'm finding I am getting no back pain this way. I'm going lower on the belt squats as zero back issues with those.

@@michaelcroutear2222 I’ve been doing goblets and free squats for some years . In goblets having the weight at front enables me to go deeper with a straight back . Obviously less stress on the lower back . My legs have developed quite well doing it this way When younger I did back squats mainly . Best overall conditioner but with age become problematic in regard to lower back

Thanks Col. I'm still battling with shoulder issues at the moment. It's so frustrating although it's led me down a path of looking at other exercises to work them such as landmine presses upright rows and side laterals. It's mainly the left side but it's stopped me benching and overhead pressing for now.

@rob-boticscalisthenicshome6355 Thanks Rob the video might not be clear but I've got the safety spotter bars set around a few inches from my neck. I agree its pretty dangerous without this. Also just using a moderate weight and pausing the reps to get a good stretch.

@@Trainingat45-vk3zz I should have known you had it covered. Keep the videos coming they are brilliant

Thanks Rob, I'm trying to keep up with yours as you put a lot of great content out, and find ways to work round the aches and pains.

Keep your elbows stationary when doing tricep pushdowns . Too much shoulder comes into it otherwise

​@user-ft2bt9kw7x thanks for the tip. It's an exercise I have just started doing bit I'm probably getting carried away with weight.

@adamgarrett7220 Thanks Adam, I've done a couple more workouts now and it's easing off. Been using stretch bands to work the rotation and that's helping. I even did some bench press with trap bar and found this was ok if I flared elbows out.

Thanks Rob I need to catch up on some of yours. Been quite busy recently with my music headlining 2 large festivals so the preparation for that's eaten into my spare time. Met with a colleague that has a business that specialises in resistance bands so hoping to cover them on the channel soon.

Thanks Col yes absolutely. I've also been reading Super Squats and Brawn. Great motivation.

Thanks Scott, yes I think the zerchers are a good exercise and not aggravating my back. I'm looking into options to have some sort of harness to take the strain from the arms so I can get more weight.

Thanks Rob, I'm trying to cut down on training time as workouts were getting long and if also talking to the camera and changing angles it adds time. I found that when I watch it back it makes me think of things I want to add. I could just edit it and just show a few reps of each exercise but there's something good about seeing the full session. I've started a new program now that's a full body based around the 20 rep squat Steves Reeves era stuff and that calls for quite a few other exercises so need to be efficient on workout time.

Thanks 😊 I'm just planning my next programme now and how to get some more sleep to get the recovery right.