One of the major limiting factors in home gyms is that most don’t offer adequate equipment for leg training. Using a standard adjustable bench, you can train chest to satisfaction with a large number of bench pressing movements. Back can be trained adequately using deadlifts and barbell rows, as well as T-bar rowing in a corner of the weight room. Shoulders are stimulated with overhead barbell presses. Biceps can be trained with barbell curls, and triceps are adequately hit with close-grip bench presses and barbell skull crushers. Mind you, the key word here is ‘adequately’. You’re not going to achieve a world-class chest workout without dumbbells and some cables, but you can adequately stimulate the region.

If you have a set of dumbbells in various weights, you can improve your training efficiency greatly. Dumbbell side and lateral raises are very good for hitting all 3 heads of the shoulders. Incline and flat dumbbell presses and flyes bring out a whole new level of detail in the chest. For the back, dumbbell rows are a great way to bring out detail in the back. And of course, arms are always trained better with dumbbells. Alternate dumbbell curls, triceps dumbbell presses and kickbacks, and many other movements are allowed with dumbbells. Still, unless you have a wide variety of benches and dumbbells, your training is always going to be limited.

Leg training is the area where many bodybuilders suddenly run into trouble. The amount of weight needed to successfully squat for size is usually much more than a bodybuilder is able to hoist over his head. If you have a squat rack, you can conduct good leg training, but not great. Machines such as leg press, hack squat, and others are very useful in spurning new quadriceps and hamstring growth. Training calves is tough without these machines as well. Standing barbell calf raises will be completed with minimal weight. Additionally, achieving a full range of motion isn’t possible when standing flat on the floor. If you have the attachment, then you should use leg extensions and leg curls. The extensions provide good stimulation for the quadriceps, although they don’t do much in terms of lean mass gains. The leg curls are very good for building hamstring side and strength.

Use your imagination if you’re going to train at home. Lunges with medium weight and high weight are useful, as are walking street lunges. Stiff-legged deadlifts are good for hamstring training. Use dumbbells and steps for full-range one-legged calf raises. Look for furniture and other objected in your home which can be used for leverage, spotting, or balance as you creatively train your quads, hams, and calves.

Many bodybuilders find success through a combination of home and gym training. They will use the basics at home for chest, back, and shoulder days. They will travel to a gym for leg workouts. Often, they will train for a small fee, or perhaps just keep a membership for limited use. For some, the time saved on gas and travel is well worth the added cost of a part-time membership. Use your imagination and customize a routine that works best for you!

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