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       #Post#: 9461--------------------------------------------------
       Training at home during virus gym closure
       By: Brett Date: March 21, 2020, 8:36 am
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       This courtesy of revivestronger.com. Thought some of you might
       find it useful if locked away or unable to get to a gym.
       If you can't make it to the gym, this should help
       Revive Family,
       First off, we hope that you and your loved ones are well,
       Many of us have been a bit stranded from the gym. Below is a
       post from Steve with recommendations regarding training away
       from the gym:
       
       When we consider we can train with low loads (~30 reps) & so
       long as we're sufficiently close to failure (<4RIR) we can
       provide a hypertrophic response it opens up a lot of avenues.
       Also using techniques such as myo-reps & supersets. And we can
       maintain with what ~60% of the volume we need to grow i.e. very
       little.
       Certainly sufficient to maintain for a couple of weeks, maybe
       even sufficient for those dieting to not worry.
       Below are some basic movements for each muscle group with
       someone with bands:
       Could implement BFR for limbs
       Could implement myoreps (hit 15-30 reps close to fail, rest 2-3
       breaths, AMRAP & repeat breaths & AMRAP for multiple sets)
       Somewhere around 8 to 12 sets should be sufficient per muscle
       group per week to maintain when at maintenance, you may want to
       add an additional 4 sets if dieting. This is higher than typical
       maintenance due to the lower stimulus these bodyweight/band
       exercises would provide.
       Quads
       Sissy squat
       BSS off couch
       Banded leg extension
       Banded split squat
       Hamstrings
       Single leg leg curl off coach
       Leg curl sliders (could use coasters on a carpet)
       Banded good mornings
       Glutes
       Banded glute bridge
       Kneeling banded glute kick back
       Calves
       Single leg stair calves
       Abs
       Crunches
       Leg raises
       Planks
       Chest
       Push ups/deficit/banded
       Lying banded chest fly/press
       Triceps
       Lying banded skull crusher
       Banded overhead tricep ex.
       Banded tricep pushdowns
       Couch dips
       Back
       Banded seated row
       Banded low row
       Banded lat pulldown
       Suitcase row
       Biceps
       Standing banded curl
       Preacher banded curl
       Suitcase curl
       Delts
       Banded lateral raise
       Chair lateral raise
       Banded upright row
       Banded facepull
       Banded pull aparts
       Banded bent over rear fly
       In addition, in these times where it may be difficult to truly
       provide an overloading stimulus, it's likely a good idea to
       maintain bodyweight.
       I know it can be frustrating, but try to zoom out as much as
       possible. In the grand scheme of things, 1 forced maintenance
       phase means pretty much zero throughout the life of a training
       career -- and is likely a good thing every now and then.
       Sneak Peak
       Dr. Peter Fitschen joins the podcast this week!
       Where You Can Go For More Help
       Coaching >
  HTML https://revivestronger.com/online-coaching/
       Member Site >
  HTML https://revivestronger.com/team-revive-stronger/
       - Coach Ryan
       Copyright © *|2019|* *|Revive Stronger|*, All rights reserved.
       #Post#: 9801--------------------------------------------------
       Re: Training at home during virus gym closure
       By: doc Date: April 5, 2020, 9:07 am
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       have you tried BFR , i bought some bands but never got round to
       using them , was mainly looking at quads to save my knees a
       little
       If i knew the gyms where going to be shut for 6 months I would
       be buying with the 165 kg late kit
  HTML https://www.fitness-superstore.co.uk/powertec-workbench-multi-system-black-1.html
  HTML https://www.fitness-superstore.co.uk/powertec-workbench-leg-lift-accessory-4.html?tmsb=lwdfe6k&tmrl=gwycd6&tmsl=product-page-commonly-purchased-together&tmty=w&tmcv=64&tmcs=21ykshc
  HTML https://www.fitness-superstore.co.uk/body-power-revolving-curl-bar.html?tmsb=lwdfe6k&tmrl=gwycd6&tmsl=product-page-commonly-purchased-together&tmty=w&tmcv=64&tmcs=21ykshc
       and possibly add this
  HTML https://www.fitness-superstore.co.uk/powertec-workbench-lat-tower-accessory-2014.html
       that would get my by no problems, but it would equate to 15
       years worth of membership as it would total around 2500 and need
       a big room to put it in.
       #Post#: 9816--------------------------------------------------
       Re: Training at home during virus gym closure
       By: Brett Date: April 5, 2020, 9:18 pm
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       If only we had the cash we’d all be set lol.
       I’ve been getting by with bands and an old kettlebell so far.
       Mostly bodyweight exercises but working to failure for just a
       few sets.
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