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Bench press set 17x143 Curls 15x134 Tricep extension 19x137 Perform workout 3-4 times per week. So start next session as soon as you finish the previous session😂😅
You should invest in some powerblocks when they're back in stock. They can go up to 40kg of resistance and are easily adjusted without taking up a lot of space. It's quite expensive but in the long run I think it's a worthy investment. If you have a pull up bar and a bench too then that's all you really need to get an effective workout at home.
You could easily get a lat pull down bar for this. There's also a leg press attachment for the smith machine on this model. You can buy an adjustable bench that has leg extension and leg curls on it and you're good to go.
Mike, for the dots on the vertical and getting the right ones on each side for barbell: use some tipp-ex to write numbers next to them, 1 - 20 on each side. That way it’s easy to match them up, and you can always remove the tipp-ex easily if you want to.
@ 2:50, To help with the drag when using the pulley system, Force USA recommends using white lithium grease. I used it and it makes it so much smoother.
A decent wall pull up bar, weight belt, kettle bells, mat, flat band set and some sort of adjustable platform. Weighted pull ups followed by decline push ups banded for the advance in a pyramid up then down super set. Single leg jumping squat weighted for the advance, single leg bench squats weighted for the advance. Hanging leg raises, banded crunches (band tied to the bar), banded overhead press, chin ups weighted for the advanced. Two to three times a week. Worked wonderfully for me at a Low cost.
Technogym offers combined leg extension + seated leg curl machine. Amazing to save space, 2in1. Exact name : "Selection 700 - Dual Leg Curl / Extension" .. Also you forgot essential missing piece - seated calf press :)
I'd recommend using some white tape on the rack holes. You can then write on it with a perm marker. So you can label holes like ohp height, bench, incline bench and squat etc etc. Not only do u always match the holes, you also dont need to find the correct height for each lift every time.
I went with the Tonal Workout system p. Expensive yes but it acts as a trainer- builds your workout, counts your reps, and adjust your weights. It is definitely worth looking at!
I think a machine such as this functional trainer with Smith machine is an great choice for home gym . Can also have power cage as alternative with a cable attachment . A bench with leg extension curl preacher can be added . With ironmaster type dumbell . 90%of gym machine exercises can be replicated with such a setup . Love your uploads ♥️♥️💪🏿💪🇧🇩🇧🇩
I'm just dragging around my sack all day. Tbf mine looks like a bruised plum inside a wet rugby sock so been lifting it and just sticking it back in some baggy boxers. My forey - not even worth discussing!
3:00 Mike you can put a resistance band strapped each side of the weights and it will fix all the smoothness problems! The most important thing on a pulley is the smoothness
Looks good Mike, especially like the cable/pulley set up. I went for a Power Rig during Lockdown (UK) and am now venturing to the garage! Really enjoying it. No travel time to the gym and no chatting or messing around. Plus, have an Echo music system playing the music I WANT, not the usual BS played at Gyms! Lol Workouts are only 15-40 mins which is great for intensity and has improved my family time... I know your pain at the moment. Missing Legpress, Leg Curl, Calf-raise and Pulldowns myself. However, it's been good to try other exercises neglected in the past. Hopefully, when we get back to our favourite exercises at the gyms we will grow and move to the next level. Plus, improvising and learning new techniques during this period should make us better! With hopefully some carry over! Yours in Strength and Fitness, Bigbencher
I feel you on the panic buying. Everything is sold out so now I am just going to wait because I really don't want some bad quality equipment but this setup seems decent.
i bought a weider bench which has a leg curl and leg extension built in, and it is honestly the best part of my lockdown gym! added a band for extra resistance as it is plate loaded and it feels better than ones I've used in some gyms
Hey Mike, I have a similar setup at home and took to the rack and cable locating rails with a permenant marker to label where I like to locate them for different movements. Saves a shit ton of time. 🤙
@@MikeThurston can do a 1-legged press wearing thick-soled boots, less weight needed + corrects asymmetries between both legs. that machine has decent safety-spotters.
Love the video Mike. I've trained on all the G - Force equipment and if i was going to buy one it would be the G9. Cost effective and it has a sturdy feel to it.
Mark your dots with numbers then u can match them across easily. I belive most racks have number strips u can buy. Or just use a paint pen and mark the spots u only use for now just for quick reference. That's what I did because I had a paint pen
I've got a G12 at home and my work office has a G3. The G12 is a HUGE improvement over the G3. The pulley system on the G12 is much smoother, as is the smith machine bar, which is counter balanced. Also, with the G12, it has a leg press attachment that works pretty well. I've also found a way to do leg extensions using the smith machine bar.
@@sergioroncero5891 I unlock the smith machine bar and lower it all the way down. I pull the end of the bench close to the bar and raise the end of the bench by placing a couple dumbbells under it. Sit on the end of the bench and place the top of you feet/ankles under the smith machine bar. It helps to have a barbell pad on the bar, both bc it won't hurt your ankles, and bc it allows the bar to turn a little more freely as you raise/lower the bar with legs. The range of motion isn't a good as a real leg extension machine, but it's not bad. You can still get a really good squeeze at the top of the motion. Hope that helps.
@ItsStillRealToMe DamnIt Don't just use WD-40. I've done some research and I've been told that's definitely not what you should use. Can't remember what it was which was recommended however but one person even went so far as to say definitely do not use wd-40.
@@waronconventionfilms1519 wd40 is a grease and oil and rust displacer! I cringe when I see people spray it on their bike chain etc Gt85 is what u wanna use it relubes
@ItsStillRealToMe DamnIt I used lithium grease and it works well. I have the same system and force USA recommended that I use lithium grease. You can tell that the grease is on. it lasts a while and doesn't need to regrease it frequently. I guess it depends on how often you use it.
All you need is a 210cm 50mm barbell with weights (20kg, 10kg, 5kg and 2.5kg pairs) and a squatting rack. No need for bench you can floor press and it's much better for your shoulders.
Thanks for the video. You’ve inspired me to start a fitness/health channel. I’m a CPT and have told all my clients to subscribe to your channel. Thanks for being an inspiration for this old trainer. 👍💪
I'm 6"4' 99kg probably bout 20% bf now(jump from 12%), forced to cancel my two gym memberships 9months ago when my daughter was born, regretting obviously to see all the gains go but now after all I do enjoy working out from home, no near to set up you got Mike, only using stand alone pull up chin/dip station, plus two sets of dumbbells 33kg each (workable weight) 2 resistance band and the bench, voila! and yes leg day is a squat day cuddling my little one in my arms, lads it works the treat:)))
I've got one of those old school bench press with the leg curl and leg extension at the end from the 70s. I also have a multifunctional cable machine from like the 80s which is great too. But dang, I'd love to have one of these machines. Squatting rack as well, and dual cables to prevent inbalances. Fuarrrkkkk.
For plate caused friction, in addition to plate balancing, you must also use silicone lubricant spray. This will prevent wear and tear, and keep it smooth. You need to do this every now and again for all home gym equipment, treadmill, bike, etc
Thanks for commenting on the bar pointing upwards. That is such a weird design and definitely a deal breaker for me. Nonetheless very informative video.
I just got this last week and still need to unbox it. i still need to get the leg press attachment though and am good to go. its entry level but has adequate functionality. for its specs its reasonably priced and a good entry level. initially i wanted to get the MyRack with the pulley attachment but naa the G3 has way better functionality.
i am using a powertec homegym at the moment, its great, but this one actually looks better, but its probally more expensive, but i do have leg exercises on hand , both seated legpres and lying legpres for front and back and squat possibillity
Great video,, i was actually struggling to find gym equipment 6 months ago, and purchased some Force USA through the website you mentioned.. overall it was a good purchasing experience... also did some research on the Force USA before purchasing and its a solid company... got the MyRack modular system with a lat pull down low row attachment and their FID bench which has preacher curl attachment and leg extension attachment... with my setup i mostly miss the cable fly workout so might get their cable crossover attachment ..
I have the g12 model but made by brute force 320pt its awesome machine and got it a lot cheaper than force usa, I was looking at the g6 but that was 2:1 I wanted 1:1 ratio
You forgot to add whether or not you can do all the workouts on your programs on these machines or what machines would you need to be able to complete your workout programs etc
Not sure why, but I was surprised to see some of the heat in your old school rap playlist. Capone N Noreaga, Cormega, AZ, The LOX, Talib Kweli, Mobb Deep etc. Good shit.
