Covid-19 || What to do when the gyms are closed?

Training Q&A [Moderated]
1

Hey,

Do you have a recommended template (or another resource) that is focused on out-of-gym training? Would you consider street workouts (pull-ups and dips on bars) safer than going to the gym? How about home workouts?

Do you have other recommendations, regarding training?

Thanks!

2

Hi,
The gyms in my area have been shut down due to the coronavirus situation. As I do not have any equipment at home I am unable to resistance train.

  1. How would you recommend I approach training for the following weeks?
  2. Also I was in a caloric deficit. Should I up my calories to maintenance until I have access to the gym again?( I thought so because I believe without a strong enough stimulus I would lose an undesirable proportion of LBM in a deficit. Please correct me if I am wrong.)
3

Hey,

Large parts of Europe are already in ‘lockdown’ with all gyms closed (Italy, France, Spain) and I imagine more of us will be joining them. It sounds like this won’t just be a matter of a couple of weeks, either, but potentially months.

I’m in the UK and reckon I have a short amount of time to prepare before potentially losing gym access.

Is there anything we can do inside the home to maintain strength and continue to train?

4

We have an at-home based training template coming soon, but for now- here are some ideas about at-home training here: https://mailchi.mp/barbellmedicine.com/march2020

1 Like
5

I think squat stands are fine, but I wouldn’t buy them if given a choice. I’d get an r3 rack 10/10 times. Bumper plates are fine. I’d use horse stall mats to cover the concrete and wouldn’t worry about a little slope. If it’s quite severe, I’d build a platform and shim it to somewhere close to level.

6

As always, thanks for the fast response.

Can you elaborate on the rack vs stand debate? Given that I can’t bolt into the ground, my choices are basically this Rogue “Flat Foot,” and the apparently beloved Rogue SML-1. AFAICT, I can’t do pullups if I take the squat stand–but what else can’t I do?

7

I used to have a squat stand and upgraded to a full rack 3 months ago. The biggest difference is safety. I lift by myself in my garage and to avoid a situation where my 6 year old finds me unconscious on the ground because of a heavy squat gone wrong, I got the rack.

I’ve only ever had a complete collapse on a squat once–I was very fatigued and something just gave out in my back and I collapsed. I was in a full rack and was very happy to have one that time.

After that failure though I did find myself a little yippy when using my squat stand at home and there were a couple of times where a rep was tough that I hung it up where I think I would have done it had I been in a full rack. Figured it wasn’t a bad investment to get a rack and potentially save money on health care costs in case something bad happens.

On the upside if you have an HSA payments towards your deductible are tax free whereas the increased cost of a rack over a stand isn’t. ¯_(ツ)_/¯

8

With a rack, you get safeties that come in handy for not only pin variations, but also…safety.

I would get the r3 rack and bolt it to a platform you build. I’ve never bolted my rack into the ground.