RECOMENDATIONS please

[Chemical King]

Im looking for recomendations for a good workout I can do at home.

Now I know it is not ideal not getting to a gym but my circumstances at present only alow me to workout at home.

I have a bench with flies and leg extensions as well as dumbells and a lot of weight. I was just wondering if somebody could recomend a site to use or anything like that.

thanks in advance

[novastepp]

www.thetrainingstationinc.com/exercises.html

this site has animations and a lot of variations, it would probably help ya with ideas at least

[WHOADY4SHOADY]

What type of weights do you have to work with?

[BITTAPART2]

I lift at home during PCT b/c I feel like a wussbag during PCT, although I have a power rack ( i reccomend this if training at home) for my PCT w/o I just do powerlifting type workouts striclty compund movements ie bench press/standing barbell press/squat/deads/barbell rows....the dumbells will come in handy when it is time to opt out of a rep when the weight is about to fall on your face, so maybey do your bench presses w/ these. if you post your stats and goals Im sure many could lay out a nice program for you, id be happy to make some suggestions at that time

[Chemical King]

im 6ft weighin about 180lb. My goal at the minute is to build strength and definition as i have been a little lazy in the weights department lately and not always doing then when i shud be. I have a lot of plates which wud probably allow me a maximum bench press of 200lb but since im going for strength and not size right now i think it shud be enough

[BITTAPART2]

if training for strength eventually you will need a partner or a rack to make sure you dont kill yourself! strength gains=size gains so size will usually come w/ added strength, I would stick to compound movements bro, bench press will be hard to get much stronger on so i still say go w/ the dumbells there, I would explode the weight upwards on biceps, meaning to exute maximum force on the ositive motion, even if the weight is 60%of your ORM act like it is 160% of that max and slowly lower it, this will stimulate those slow twitch fibers w/ less weight. I have a trainer at my gym who is 165 and consistantly wins bench meets pushing around 405lbs! 455 w/ a shirt, he is a freak, and to see him train it almost goes against everything you hear about strength training, he will push out 12 hard reps for his sets with good form but explosive, people are always telling him to train in a lower rep range more often but guees who is still winning the meets? he will do heavy sets of dumbells in the 4-5 rep range but he does this at the very end of his workout(pre-exhaustion)

[Chemical King]

what do you think about training to failure.?

[BITTAPART2]

depending on your goals there is definatly a place for training to failure, I usually do this during a bulking phase. I said before strength GAINS=size gains so when I look to build muscle I will hit positive failure with a weight then next session add weight and hit failure at this weight, trying for the same # of reps. Having said that, you are training by yourself so you need to be careful on certain lifts, I still cant think of a better example then bench press because the weight can kill you if it falls, therefore I feel dumbells are your only option to opt out simply throw them to the sides and let them drop. I am a firm believer in training to failure for growth