Building your own gym equipment

"Karl Groves" <Anyone else have any experience building equipment or know of
any plans out there?
>
>

There was a Hardgainer's magazine where most of the featured lifters had
built most of their own equipment. I think they had a website but I have not
checked that in a long time.
 >> Stay informed about: Building your own gym equipment 

On Jan 4, 4:44 pm, Karl Groves <k... DeleteThis @karlcore.com> wrote:
> Anyone out there know of any plans out there for building your own gym
> equipment? I'm a pretty good welder, and I'm contemplating building
> some equipment. One thing on the top of my list is a latpull
> attachment for my bench. I'm also thinking about doing a belt squat
> machine, considering that buying one from ole Louis Simmons is almost
> $3k for something that's about $300 worth of material. Anyone else
> have any experience building equipment or know of any plans out there?
>
> Karl

You remind me...any idea why incline benches at the gym are like 45
degrees?? You know, them incline bench apparatuses which are "set" in
their angle of incline. Seems such a harsh angle for the shoulders,
45 degrees, and seems to pretty much miss the upper pecs, too! 30
degrees is the maximum angle usually recommended.
 >> Stay informed about: Building your own gym equipment 

On Jan 4, 8:50 pm, Bartleby <arroy....TakeThisOut@hotmail.com> wrote:
> On Jan 4, 4:44 pm, Karl Groves <k....TakeThisOut@karlcore.com> wrote:
>
> > Anyone out there know of any plans out there for building your own gym
> > equipment?  I'm a pretty good welder, and I'm contemplating building
> > some equipment.  One thing on the top of my list is a latpull
> > attachment for my bench.  I'm also thinking about doing a belt squat
> > machine, considering that buying one from ole Louis Simmons is almost
> > $3k for something that's about $300 worth of material.  Anyone else
> > have any experience building equipment or know of any plans out there?
>
> > Karl
>
> http://www.ironsports.tv/makestuff.html

Also, http://www.angelfire.com/ny5/shenandoah/Grunt/Bodyweight.html

If you're willing to pay $15 for an e-book for woodworking plans for a
home gym (no welding), check out http://www.trulyhuge.com/gymplans.htm
 >> Stay informed about: Building your own gym equipment 

On Jan 5, 4:48 am, Prisoner at War <prisoner_at_... DeleteThis @yahoo.com> wrote:
> On Jan 4, 4:44 pm, Karl Groves <k... DeleteThis @karlcore.com> wrote:
>
> > Anyone out there know of any plans out there for building your own gym
> > equipment?  I'm a pretty good welder, and I'm contemplating building
> > some equipment.  One thing on the top of my list is a latpull
> > attachment for my bench.  I'm also thinking about doing a belt squat
> > machine, considering that buying one from ole Louis Simmons is almost
> > $3k for something that's about $300 worth of material.  Anyone else
> > have any experience building equipment or know of any plans out there?
>
> > Karl
>
> You remind me...any idea why incline benches at the gym are like 45
> degrees??  You know, them incline bench apparatuses which are "set" in
> their angle of incline.  Seems such a harsh angle for the shoulders,
> 45 degrees, and seems to pretty much miss the upper pecs, too!  30
> degrees is the maximum angle usually recommended.

From what I've read, 30 degrees would be a good angle for the incline
bench.
Actually, I've come across recommended angle ranges from 10-45 degrees
and
advice that angle variations across this range should be used.

My gym has old, ugly equipment but it does have adjustable benches
 >> Stay informed about: Building your own gym equipment 

"Karl Groves" <karl.DeleteThis@karlcore.com> wrote in message
news:295f767b-0558-4e39-9de3-9c2f73e5d149@i12g2000prf.googlegroups.com...
> Anyone out there know of any plans out there for building your own gym
> equipment? I'm a pretty good welder, and I'm contemplating building
> some equipment. One thing on the top of my list is a latpull
> attachment for my bench. I'm also thinking about doing a belt squat
> machine, considering that buying one from ole Louis Simmons is almost
> $3k for something that's about $300 worth of material. Anyone else
> have any experience building equipment or know of any plans out there?
>
> Karl

I put together a "power tower" and a few ironmind type pinch grip plate
holders, but I think it's hard to compete with the Chinese for basic gym
equipment. For squats, have you considered a safety squat bar from New York
Barbells? I've had one for a few years, it's not as heavy as Hatfield's but
it works fine. With a few modified handles for the cage I've pretty much
duplicated the Hatfield setup.
 >> Stay informed about: Building your own gym equipment 

On Jan 5, 11:35 am, Bartleby <arroy....RemoveThis@hotmail.com> wrote:
>
>
> From what I've read, 30 degrees would be a good angle for the incline
> bench.
> Actually, I've come across recommended angle ranges from 10-45 degrees
> and
> advice that angle variations across this range should be used.

Yes, they always say to try various angles, but 45 degrees seems very
harsh on the shoulders. I have no shoulder issues with the flat bench
press, but on inclines (at the pre-set non-adjustable angle) I will
experience joint sensations I probably shouldn't, and I limit my
inclines as a result. I could take an adjustable bench to the Smith
Machine, but I would rather have free weights.

> My gym has old, ugly equipment but it does have adjustable benches

I envy you! That's exactly how it should be. Why lock someone into a
preset angle?? It's too bad gyms feel the need to keep up appearances
like a hussy and toss out perfectly functional machines while bringing
in new ones that work worse.

My gym took out them pec decks where your elbows are bent, which is
the best biomechanical position for that exercise, and replaced it
with those pec decks where your arms are stretched out, which puts
some force onto elbows and shoulder joints -- not good!

So silly, how equipment manufacturers come up with less-than-ideal
designs just to appear new and be different.
 >> Stay informed about: Building your own gym equipment 

On Jan 5, 12:17 pm, Prisoner at War <prisoner_at_... DeleteThis @yahoo.com> wrote:
> On Jan 5, 11:35 am, Bartleby <arroy... DeleteThis @hotmail.com> wrote:
>
>
>
> > From what I've read, 30 degrees would be a good angle for the incline
> > bench.
> > Actually, I've come across recommended angle ranges from 10-45 degrees
> > and
> > advice that angle variations across this range should be used.
>
> Yes, they always say to try various angles, but 45 degrees seems very
> harsh on the shoulders.  I have no shoulder issues with the flat bench
> press, but on inclines (at the pre-set non-adjustable angle) I will
> experience joint sensations I probably shouldn't, and I limit my
> inclines as a result.  I could take an adjustable bench to the Smith
> Machine, but I would rather have free weights.

What do you mean by "limiting your inclines"?

With a flat bench, touching the bar to your chest is generally
recommended.
With a steep (45 degree) angle, I think, based on what I've read, that
it would,
generally speaking, be a mistake to touch the bar to your upper chest.
>
> > My gym has old, ugly equipment but it does have adjustable benches
>
> I envy you!  That's exactly how it should be.  Why lock someone into a
> preset angle??  It's too bad gyms feel the need to keep up appearances
> like a hussy and toss out perfectly functional machines while bringing
> in new ones that work worse.
>
> My gym took out them pec decks where your elbows are bent, which is
> the best biomechanical position for that exercise, and replaced it
> with those pec decks where your arms are stretched out, which puts
> some force onto elbows and shoulder joints -- not good!
>
> So silly, how equipment manufacturers come up with less-than-ideal
> designs just to appear new and be different.
 >> Stay informed about: Building your own gym equipment 

On Jan 5, 1:30 pm, Bartleby <arroy... RemoveThis @hotmail.com> wrote:
>
>
> What do you mean by "limiting your inclines"?

I don't do so many of them. I actually don't do inclines much anymore
-- like once a month?

I do like them, but that harsh 45 degree angle...every time I do them,
I get, like, mild joint "tightness" and discomfort where they "click"
for the next day or two...but, hello, I just realized: I could just
take an adjustable bench to the power rack -- doh!!

> With a flat bench, touching the bar to your chest is generally
> recommended.
> With a steep (45 degree) angle, I think, based on what I've read, that
> it would,
> generally speaking, be a mistake to touch the bar to your upper chest.

Huh?? Where do you put it, then?? I actually only lower it to the
collar bones, and even that causes those issues for me -- though, like
I said, I just realized I can set my own angle of incline with a
mobile adjustable bench and a power rack!!

Incline presses, here I come!!!
 >> Stay informed about: Building your own gym equipment 

On Jan 5, 2:32 pm, Prisoner at War <prisoner_at_... DeleteThis @yahoo.com> wrote:
> On Jan 5, 1:30 pm, Bartleby <arroy... DeleteThis @hotmail.com> wrote:
>
>
>
> > What do you mean by "limitingyourinclines"?
>
> I don't do so many of them. I actually don't do inclines much anymore
> -- like once a month?
>
> I do like them, but that harsh 45 degree angle...every time I do them,
> I get, like, mild joint "tightness" and discomfort where they "click"
> for the next day or two...but, hello, I just realized: I could just
> take an adjustable bench to the power rack -- doh!!

That's what I do
>
> > With a flat bench, touching the bar toyourchest is generally
> > recommended.
> > With a steep (45 degree) angle, I think, based on what I've read, that
> > it would,
> > generally speaking, be a mistake to touch the bar toyourupper chest.
>
> Huh?? Where do you put it, then?? I actually only lower it to the
> collar bones, and even that causes those issues for me -- though, like I said, I just realized I can set my
> own angle of incline with a mobile adjustable bench and a power rack!!

I don't use wide grip spacing when doing inclines. I keep my forearms
vertical at the bottom and let the bar
come down above my upper chest about an inch or two away. At that
point the bar is over my upper chest but
not over my neck or too close to my clavicles. I've read that that
positioning is very dangerous for one's shoulders.

I realize that some people touch the bar to the chest and at a point
higher on the chest than what I understand to be
safe. Some people also use a thumbless grip which I've read I
shouldn't do. As a newbie to this exercise, I choose to
go with generally recommended safe and productive form and technique.
I don't choose to imitate people who do otherwise
even if I'm impressed by the weight they're lifting. I'm also not a
slave to what I'm reading. For example, I'm not sure I want to
exclusively stick to the vertical forearm style. I'd like to know
more about the wide-grip approach.

> Incline presses, here I come!!!
 >> Stay informed about: Building your own gym equipment 

On Jan 6, 10:51 pm, Bartleby <arroy... RemoveThis @hotmail.com> wrote:
>
>
> That's what I do

Hehe, talking to you has been "inspirational!"

> I don't use wide grip spacing when doing inclines. I keep my forearms
> vertical at the bottom and let the bar
> come down above my upper chest about an inch or two away. At that
> point the bar is over my upper chest but
> not over my neck or too close to my clavicles. I've read that that
> positioning is very dangerous for one's shoulders.

I don't use a wide grip anymore, either.

I don't know what you mean by "an inch or two away" from the upper
chest. That seems like it would indeed be over your neck or collar
bone!

> I realize that some people touch the bar to the chest and at a point
> higher on the chest than what I understand to be
> safe. Some people also use a thumbless grip which I've read I
> shouldn't do.

The claim is that a so-called false grip ("thumbless grip," as you
say) allows heavier weight, but the danger is in less control.

> As a newbie to this exercise, I choose to
> go with generally recommended safe and productive form and technique.
> I don't choose to imitate people who do otherwise
> even if I'm impressed by the weight they're lifting. I'm also not a
> slave to what I'm reading. For example, I'm not sure I want to
> exclusively stick to the vertical forearm style. I'd like to know
> more about the wide-grip approach.

Robert Kennedy is the publisher of "Muscle Mag International"
magazine, and in its pages you will find all kinds of stuff, from 99%
wrong-headed ideas like food combining to 100% correct statements like
it's all about genetics. The wide-grip is often recommended as a way
to increase width (interestingly, Bob Cicherillo [sp?] claims that a
wide grip trains the inner pecs!), though he, Robert Kennedy, also
sells a book titled "Shoulder Injuries & Weight Training: Reducing
Your Risk" which is written by an actual chiropractor who advises
against wide-grip exercises!

Generally, if it feels bad to you, then it doesn't matter who
recommends it -- and vice-versa. Of course, this is usenet, and it's
interesting to chat about such things, but do remember that ultimately
it's your body and you have to live with it. Never do anything that
feels wrong simply because it's widely (no pun intended!) recommended.
 >> Stay informed about: Building your own gym equipment 

On Jan 6, 11:13 pm, Prisoner at War <prisoner_at_... DeleteThis @yahoo.com> wrote:
> On Jan 6, 10:51 pm, Bartleby <arroy... DeleteThis @hotmail.com> wrote:
>
>
>
> > That's what I do
>
> Hehe, talking to you has been "inspirational!"

The actual stuff is "perspirational!"
>
> > I don't use wide grip spacing when doing inclines. I keep my forearms
> > vertical at the bottom and let the bar
> > come down above my upper chest about an inch or two away. At that
> > point the bar is over my upper chest but
> > not over my neck or too close to my clavicles. I've read that that
> > positioning is very dangerous for one's shoulders.
>
> I don't use a wide grip anymore, either.
>
> I don't know what you mean by "an inch or two away" from the upper
> chest. That seems like it would indeed be over your neck or collar
> bone!

Touch the bar on your chest and then press up to a distance of an inch
or two.
That's what I mean by stopping and reversing an inch or two from my
upper chest.
>
> > I realize that some people touch the bar to the chest and at a point
> > higher on the chest than what I understand to be
> > safe. Some people also use a thumbless grip which I've read I
> > shouldn't do.
>
> The claim is that a so-called false grip ("thumbless grip," as you
> say) allows heavier weight, but the danger is in less control.

Yeah, I've read the same.
>
> > As a newbie to this exercise, I choose to
> > go with generally recommended safe and productive form and technique.
> > I don't choose to imitate people who do otherwise
> > even if I'm impressed by the weight they're lifting. I'm also not a
> > slave to what I'm reading. For example, I'm not sure I want to
> > exclusively stick to the vertical forearm style. I'd like to know
> > more about the wide-grip approach.
>
> Robert Kennedy is the publisher of "Muscle Mag International"
> magazine, and in its pages you will find all kinds of stuff, from 99%
> wrong-headed ideas like food combining to 100% correct statements like
> it's all about genetics. The wide-grip is often recommended as a way
> to increase width (interestingly, Bob Cicherillo [sp?] claims that a
> wide grip trains the inner pecs!), though he, Robert Kennedy, also
> sells a book titled "Shoulder Injuries & Weight Training: Reducing
> Your Risk" which is written by an actual chiropractor who advises
> against wide-grip exercises!

Whatever bodybuilding benefit occurs is okay by me, but that's not
what I really care about.
I'm trying to progressively increase my 5 RM. I'm guessing that a
wide-grip is more likely to
involve heavier weights. If that's the case, I'd like to vary my
routine to include wide-grip inclines
and I'd welcome form and technique info as well as info on assistance
exercises.
>
> Generally, if it feels bad to you, then it doesn't matter who
> recommends it -- and vice-versa. Of course, this is usenet, and it's
> interesting to chat about such things, but do remember that ultimately
> it's your body and you have to live with it. Never do anything that
> feels wrong simply because it's widely (no pun intended!) recommended.

I agree, but I can be doing something incorrectly while thinking that
I'm doing something widely recommended.
 >> Stay informed about: Building your own gym equipment 

On Jan 6, 11:41 pm, Bartleby <arroy... RemoveThis @hotmail.com> wrote:
>
>
> The actual stuff is "perspirational!"

And I say train smarter, not just harder!

> Touch the bar on your chest and then press up to a distance of an inch
> or two.
> That's what I mean by stopping and reversing an inch or two from my
> upper chest.

Ehhhh??? What's the point of that??? You mean, you lower the bar to
your chest, then heave it an inch or two up, pause, then go all the
way up???

> Yeah, I've read the same.

I have an issue of MMI where the article advises against the false
grip, but the picture shows their model using just that!

> Whatever bodybuilding benefit occurs is okay by me, but that's not
> what I really care about.

You can't just separate bodybuilding from weight-lifting as a newbie.
It's one and the same (~98%) at the beginning levels.

> I'm trying to progressively increase my 5 RM. I'm guessing that a
> wide-grip is more likely to
> involve heavier weights. If that's the case, I'd like to vary my
> routine to include wide-grip inclines
> and I'd welcome form and technique info as well as info on assistance
> exercises.

From January 2007 (yes, 2007, last year) through December 2007, I
increased my flat bench from 225-lbs. to 315-lbs. (my 1RM now is 335-
lbs.).

If I had a spotter and could have done some forced reps, I'm sure my
progress would have been quicker by a good three months.

What I did, however, to increase my 1RM (I know you asked about 5RM
but I think the same "logic" applies) was to just work at the 1RM. My
1RM became my working sets. I'd do like five sets of 1RMs. And
within three or four workout sessions spread out over two to three
weeks, that 1RM became my 3- or 4RM. Basically, I was able to turn a
1RM into a 5RM within a month to a month and a half.

But how did I know it was time to increase poundage? When that 1RM
became a 5-8RM! For instance, I didn't move onto 295-lbs. until I was
able to execute eight good reps at 275-lbs. When I moved onto 315-
lbs. from 295-lbs. I was able to do the latter weight five times
properly.

This year, my aim is to go from 315-lbs. to 405-lbs. by the end of the
year. I propose to do that this time a bit differently, since the
poundage is increasingly serious and I don't want any problems! My
strategy is to go up very incrementally and tack on 5-pounders or even
them little 2.5-pounders, instead of jumping up with 10-lb. plates or
even 25-lb. plates like I had done.

> I agree, but I can be doing something incorrectly while thinking that
> I'm doing something widely recommended.

Indeed, listen to your body. Remember that on almost any topic you
will get conflicting opinions. So it's all up to how your body takes
to it anyway.
 >> Stay informed about: Building your own gym equipment 

On Jan 7, 10:42 am, Prisoner at War <prisoner_at_....TakeThisOut@yahoo.com> wrote:
> On Jan 6, 11:41 pm, Bartleby <arroy....TakeThisOut@hotmail.com> wrote:
>
>
>
> > The actual stuff is "perspirational!"
>
> And I say train smarter, not just harder!

Sure...That's why I'm posting.
>
> > Touch the bar on your chest and then press up to a distance of an inch
> > or two.
> > That's what I mean by stopping and reversing an inch or two from my
> > upper chest.
>
> Ehhhh??? What's the point of that??? You mean, you lower the bar to
> your chest, then heave it an inch or two up, pause, then go all the
> way up???

The bar never touches my chest. It descends to within an inch or two
from my chest and then up it goes
(hopefully).
>
> > Yeah, I've read the same.
>
> I have an issue of MMI where the article advises against the false
> grip, but the picture shows their model using just that!
>
> > Whatever bodybuilding benefit occurs is okay by me, but that's not
> > what I really care about.
>
> You can't just separate bodybuilding from weight-lifting as a newbie.
> It's one and the same (~98%) at the beginning levels.

Not quite sure about that. You told me low reps and go relatively
heavy. I like
that advice, but that's not what I think of as traditional
bodybuilding.
I think of traditional bodybuilding as a lot of isolation work. I'm a
bench newbie,
but I choose to do compound work. Of course, you're lifting weights
and
becoming more muscular so I suppose in a general sense weight-lifting
is body building.
>
> > I'm trying to progressively increase my 5 RM. I'm guessing that a
> > wide-grip is more likely to
> > involve heavier weights. If that's the case, I'd like to vary my
> > routine to include wide-grip inclines
> > and I'd welcome form and technique info as well as info on assistance
> > exercises.
>
> From January 2007 (yes, 2007, last year) through December 2007, I
> increased my flat bench from 225-lbs. to 315-lbs. (my 1RM now is 335-
> lbs.).
>
> If I had a spotter and could have done some forced reps, I'm sure my
> progress would have been quicker by a good three months.
>
> What I did, however, to increase my 1RM (I know you asked about 5RM
> but I think the same "logic" applies) was to just work at the 1RM. My
> 1RM became my working sets. I'd do like five sets of 1RMs. And
> within three or four workout sessions spread out over two to three
> weeks, that 1RM became my 3- or 4RM. Basically, I was able to turn a
> 1RM into a 5RM within a month to a month and a half.
>
> But how did I know it was time to increase poundage? When that 1RM
> became a 5-8RM! For instance, I didn't move onto 295-lbs. until I was
> able to execute eight good reps at 275-lbs. When I moved onto 315-
> lbs. from 295-lbs. I was able to do the latter weight five times
> properly.
>
> This year, my aim is to go from 315-lbs. to 405-lbs. by the end of the
> year. I propose to do that this time a bit differently, since the
> poundage is increasingly serious and I don't want any problems! My
> strategy is to go up very incrementally and tack on 5-pounders or even
> them little 2.5-pounders, instead of jumping up with 10-lb. plates or
> even 25-lb. plates like I had done.
>
> > I agree, but I can be doing something incorrectly while thinking that
> > I'm doing something widely recommended.
>
> Indeed, listen to your body. Remember that on almost any topic you
> will get conflicting opinions. So it's all up to how your body takes
> to it anyway.

Good job with your progression. If you're doing inclines now, check
in
from time to time and post on that. I'd like to hear how you're doing
and
what you're learning.
 >> Stay informed about: Building your own gym equipment