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This post is for anyone who owns any of my programs (like the brand new Rampage 2.0) just in case I didn’t include these notes anywhere in the workout notes or haven’t mentioned it somewhere in the past.
I write most of my programs with public gym goers in mind or those with limited amounts of stuff in their basement or garage gym. But if you have access to other stuff the training can be greatly enhanced.
With access to unlimited tools I would write many programs differently.
Here are some very important notes regarding all of my programs and changes you can feel free to make:
1) When I prescribe a deadlift you can and should always sub in the trap bar if you have one. High handles is my preferred option and deadlifts should never be close to failure. Smooth, clean reps are the way to stay injury free. The deadlift is the main exercise where submaximal training is of the utmost importance.
2) Because I assume that most people might not have the better option available to them I tend to write “rack deadlifts” out of habit when in reality I recommend pulling from rubber mats or blocks instead. That is a far safer option and much less stressful than pulling off pins (the same way that pressing off boards is safer and less stressful than pressing off pins). So if you have those use them.
Search some online fitness equipment stores and you should be able to find a place that sells small rubber mats. But a bunch of them or cut your own and stack the mats to do pulls from mid shin height to just above the knee. The difference between pulling off of these rubber blocks and pins will be instantly noticeable and you won’t believe how much better your back will feel.
As a side note for home gym owners, getting squat stands instead of a power rack with some rubber mats is a cheaper option and gives you everything you need. If you can get squat stands with a chin up bar you’re pretty much set.
3) If you have a climbing rope you can sub in rope climbs for chin ups. You could also sub in a modified rope climb where you start laying back on the floor for whatever type of rows are listed (See video below).
4) If you have wheelbarrow and train at home feel free to finish your workouts with some loaded wheelbarrow walks. These are basically the same as farmers walks and will build up the traps, grip and core along with total body functional strength and stability.
5) If you have a rope and a sled or prowler feel free to sub in some rope sled rows for whatever rows I have listed in the program. Rows with a two inch diameter rope will build up the forearms and biceps like almost nothing else.
6) If you have Fat Gripz you should use them on any press, curl or single leg lower body variation. Actually I should rephrase this. It shouldn’t be “if” you have Fat Gripz. You SHOULD have Fat Gripz.
A fat handle on the bar or dumbbell is infinitely safer for your elbows and shoulders and also eliminates the need for much direct grip or forearm work.
I personally would never recommend not training with a fat bar or fat handled dumbbells. It’s simply not worth the injury risk. Those skinny handles are an elbow injury in the making that will creep up on you sooner or later.
8] That said, if you own a fat bar it should be subbed in for all forms of straight bar pressing.
9) If you own a Swiss bar or football bar it can also be subbed in for all forms of pressing. Put the Fat Gripz on and you’ve got a winner. Pressing a straight bar is unnatural and stressful. Always opt for a bar with parallel or angled handles when available.
10) Muscle Gaining Secrets isn’t necessarily a sports performance program but you can definitely feel free to add three sets of five box jumps or med ball throws or power snatches from the hang before the workouts for explosive power development and to fire up the CNS before the main work.
11) If you have battling ropes feel free to use them for 5-10 minutes after any workout as a finisher.
12) If you have chains you can sub them in and use them for curls or even Dumbbell military presses, incline presses or flat presses. Simply attach cable handles to them and put the Fat Gripz over them.
13) Neck work can always be included at the end if it’s not prescribed. No one couldn’t benefit from having a stronger neck. Stick with 2-3 sets of 15-20 reps on the neck harness, front neck flexion and side neck flexion.
14) If you own a prowler or sled feel free to add it to the end of workouts for 5-15 minutes for conditioning.
***Shameless plug alert***
Finally, make sure you pick up my newest program, Rampage 2.0. It’s on sale today at an insanely low price but after that it’s going into the vault for good.
Grab it HERE.
Tags: Chin Up Bar, Climbing Rope, Deadlift, Failure, Fitness Equipment Stores, Garage Gym, Gym Goers, Gym Owners, Habit, Home Gym, Pins, Power Rack, Preferred Option, Public Gym, Rampage 2, Rubber Blocks, Rubber Mats, Trap Bar, Utmost Importance, Workout
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