Big fan of M-Fri lifiting. That's what I do as well. Another mental tip, its not all or nothing. If you feel like shit and your workout seems daunting, just get in there and do what you can or even do something else in the gym. Something is always better than nothing. 10 minutes of cardio is better than skipping all together. And often times as long as you start your workout you will build momentum and finish the workout and wonder why you considered skipping in the first place.

@aghoover

Жыл бұрын

I like having a few 10 minute work outs planned so that if I’m not able to do my full, programmed workout, I can do pull-ups/ dips, weighted carries, etc. Better than nothing.

@patrickjulius7352

Жыл бұрын

what is your split or how do you approach the 5 days on?

I swear I could watch home gym content pretty much all day. Starting my home gym is one of the best things I've ever done.

@gaurilla

Жыл бұрын

Same for me

@TruthFLA

10 ай бұрын

Feel the same. But the gym commercials make me miss the leg press I have no space for.

@The_Original_Hybrid

7 ай бұрын

​@@TruthFLAYou can get leg press attachments for a power rack.

I tried to do Monday through Friday but I found that on Friday I am so exhausted and I am not mentally there. I have so much more free time on Sunday so I do Sunday through Thursday. My perspective is being a single mom of two, with an incredibly stressful job.

@celticsfaninthedesert4778

Жыл бұрын

Just curious, what’s the profession?

@Lavagirlems

Жыл бұрын

@@celticsfaninthedesert4778 until a month ago I was a chief trial deputy district attorney.

@celticsfaninthedesert4778

Жыл бұрын

That sounds like a stressful situation, if you ever want to vent let me know, maybe we could chat

Most of the tips you list here actually summarises the key take aways from the book "Atomic Habits". There are 4 key parts to a motivation cycle for behaviours. Removing friction, adding incentives etc to improve the flywheel of the habits you chose to keep

Your HVAC technician is DEAD wrong. All air conditioners and heat pumps reach peak efficiency very quickly. You should NOT keep them running longer than you need for fake efficiency gains. I wrote HVAC efficiency test procedures for the department of energy for many years - trust me. What your tech was likely trying to say was that heat pump compressor cycling is inefficient, but that’s a different thing all together.

@f242lsx

Жыл бұрын

I am not an expert but have spent significant time tracking my heating/air conditioning…. I live in the North, Hot in summer, cold in winter (below zero F on a regular basis)…. Seems to me that Coop is not talking efficiency of the hvac equipment but of the fact that if you turn the heat completely off when you are not using it, you have to run it harder and longer to get the temp back up. So, prob a little better to just keep it running (especially in the winter months)? Maybe turn the heat down some? Certainly easier to do with Wi-Fi thermostat…. Hey Coop, love your content!

@myanime101

Жыл бұрын

I think that was a sales tactic to undersize systems for home builders to save money because I know thats completely bs the only time something like that may apply might be very humid climates? if the ac doesn't run for very long it won't pull alot of moisture out og the air idk sounds dubious

@cody9133

Жыл бұрын

I agree with @f242lsx He said more efficient from an electricity standpoint.

@outtrigger

Жыл бұрын

youre wrong

@ulrikvonliektenstein9907

Жыл бұрын

@@outtrigger explain then…

Totally agree with your last tip on training schedule. I now do a 4 day split "2 upper 2 lower" "hitting all the muscle groups twice a week" with a combination of cardio and hiking on my off days. I feel great after making this change.

@100ssgoku

Жыл бұрын

Me too 3 day and 4day

@hitleractually8180

Жыл бұрын

Conjugate as fuck!

@Ivan.80p

4 ай бұрын

That used to be my split. I'm now doing 3 full body sessions and light to moderate cardio twice on my rest days, and 1 yoga/mobility day.

Consistent training schedule is definitely key. I love my weekends off and yet, I still try to stay active with either walking/hiking, yoga or some sort of active recovery method. I'm always fired up for Monday's training!

Painters tape and a marker is the way to go for marking your settings on the rack and the floor for the bench location. I tried magnet strips based on Coops recommendation but found they move, slide and don’t sit flat on the rack. For efficiency I wrote the exercise, j-cup height and front and rear location for the monster safety straps and then stuck it on the inside of the rack at the corresponding j-cup height. It’s cheap, easy and takes ALL the guess work out of the change over process.

So I recently just “finished” building a small home gym with certain essential things. So what’s worked out for me is, I also have my wife working out with me and we push each other every day to not slack off! It’s a big help when you have a gym partner ! Another thing that has worked for us is starting our workout week on Sunday mornings rather than waiting for those “draining” mondays ! I find once you take a personal day like Sunday where you should be actually resting to start your week off, you go into the rest of the week positive ! There’s a lot of other minor things that has been keeping us motivated and pushing every day ! PS thanks for the great content ! You actually motivated me to build my home gym after seeing a couple of videos ! Thank you !

I prefer weekend workouts due to 9 hour work days and 2 hours of commuting for a total of 11 hours. I have more time on weekends. I like working out Tuesday, Wednesday, Thursday, Saturday and Sunday. I also choose simple setup workouts.

love the *whisper* "if your wife will let you"

Setting up for the next days workout as soon as I’m finished was a big help. I did it initially just to save time but also preps my mentally for that next workout. My barn is insulated but not heated. Set a small electric heater in front of my bars on cold nights. It’s on a timer so minimal fire hazard. Takes the bite out of the cold bar.

I just started back in the gym, again, after a few years of not lifting. I really like the Mon-Fri workout idea. I’m going to try it, burnout has been a problem in the past. Thanks!

Love these types of tips and tricks video, thanks Coop!

One more thing I've learned over the past 30 years of training: Always try to give your best, but accept, that there are gonna be days or even weeks, where you just can't meet your expectations. The older you get, the more true this becomes.

My home gym is also my office, study area, and entertainment center. It's an all around great place to be.

Totally agree with setting up equipment the night before. My hack is make your kids a part of your routine so there is no excuse not to have the time to workout. I've brought my barbell or a sandbag and other equipment outside before to workout while my kids play and are on thr swingset. When they were little I put them down for naps in my gym while I workout or put them in a jumparoo. My kids love it and ask to workout with me now.

All these prep steps help cement good habits, and of course gains

Thanks coop for the video. More ideas please focused on time to train when you have 4 children around… it is getting harder when my little one arrived and still trying to refocus on consistent training.

Would love to see a video on cable attachments. Specifically comparing D handles (trying to find better ones than the stock ares ones). Also maybe mag vs knock off mag

@markhalstead2386

Жыл бұрын

The Rogue D handles are great! That is what I use with my Ares.

@mccartyzoe

3 ай бұрын

Yes!!

Best gym hack I have is the double-barbell full-body setup. I do two compound barbell movements per day, one upper-body, one lower-body (plus accessories). I load up two barbells at the same time and superset, adjusting weight after each set if necessary. So while I'm doing the upper exercise, my lower body is resting and vice-versa. Very efficient way of packing a lot of heavy sets into a short amount of time.

That heating unit tip is gold! Thank you!

Cold barbell, pull-up bar etc…all you need are some thin mountain biking gloves. Works perfect.

@65dalexander

3 ай бұрын

actually heard of a study that implied your grip was stronger at 32 degrees or below, forget which podcast it was on. People need to get more comfortabale with being uncomfortable, a cold barbell won't kill you, lol!

Preparation is key. I will write down next day's workout the night before to get me ready for my workout. All I have to do is show up, run my timers and go hard.

On the 'integrate fitness into your work life' point -- I've actually brought some light weights to the office to do some accessory stuff (as a jiujitsu player, it's usually forearms, but I could do more). Minimal space but a good payoff.

My wife got me a Thermabell warmer and it was a game changer in the winter. After I finish working out, I pop it on and set the timer so it's ready for the next workout.

I can confirm that the 5 weekdays training with sat/sun off works great. 20 years ago (before life and kids) I did 30 minutes strength in the morning on the way to work and 20 minutes hiit-like cardio in the evening. Gained strength and lost 20 lb in 3 months.

I've always trained in my home garage gym. I have a Rogue squat rack, swiss bar, trap bar, sled, dumbells and rings. I recently bought a Total Gym Fit, which has made building muscle and training fun again. I can train everyday now with my joints feeling beat up. I've seen incredible results building muscle since training on a Total Gym. I can add weight and bands to make the resistance more than I can handle. I'm 40 and regret not sticking with a TG years ago. Its the perfect home gym. Best part is I can take it outside in the sun for a workout if I want.

Good gym hacks coop let go!!!😎💪🏾

I used chalk to mark the holes in my uprights, amazing! When creating my program I think about what equipment I'm using, and how long it takes to set up. It takes longer to set up a barbell, rack and plates than it does to pick up a pair of dumbells, kb or bodyweight so I keep a good mix in. Also, not too many single arm, single leg movements, they take extra time. I also write my program for tomorrow on my whiteboard at the end of today's workout. Including the warm up and conditioning. This has been a game changer for me, makes it so much easier to just go downstairs and start moving.

@65dalexander

3 ай бұрын

100% agreed, i set up my workout similar, single joint exercises (example-1 arm db concentration curl) total waste of time and inefficient.

Wow that treadmill is awesome, Im going to save up for that.

Coop if you want to mark your J-Cups, chalk works well on the black racks and can be wiped clean.

One of my hacks is, when I'm working from home, I will split up my workout. Do a few exercises every couple of hours. This greatly lessens fatigue and leaves a lot of energy for the latter exercises.

@aghoover

Жыл бұрын

I often do this, morning primary exercise, afternoon accessories.

@bobsimpson9228

Жыл бұрын

You won't reach hypertrophy doing that. I work 12+ hrs days from home and still find 1 hr a day to workout. I'm sure others can too.

@christianramirez8831

Жыл бұрын

@@bobsimpson9228 why wouldn't you get hypertrophy if the volume and intensity are the same?

@bobsimpson9228

Жыл бұрын

@@christianramirez8831 Because you're taking massive breaks in between exercises. Let's say you do a chest tricep exercise and reach hypertrophy.. then you take a break, then you come back in an hour and do a tricep exercise.. You missed out on hypertrophy gains because you took a fat break in between when instead they should've been separated by only like a 1:30 break.

@Tony-pb2gi

Жыл бұрын

@@bobsimpson9228 assuming the same muscle group. If its different muscle splits entirely, then the only difference is having to warm up twice, or take preworkout twice.

Solid tips coop. Would love to see a review on the mikolo r4 power rack with lat pulldown. Really just want to know if it's worth buying.

Big Hack for me is TV by treadmill in garage. Don’t feel I’m missing the game or anything while I’m getting my steps in.

Great vid as usual 👍. Have you made a vid in the past about post workout recovery equipment? Kind of like which ones are gimmicks and which are worthwhile?

@GarageGymReviews

Жыл бұрын

I haven't, great idea though. I'll work on a list of stuff I use. - Coop

@Phillyphnatic

Жыл бұрын

@@GarageGymReviews sweet! Sounds good, thanks!

Hey, I workout 5 days a week and take the weekends off, too! I do my workouts on my lunch break, and I find it's a good mental break from work as well. Keeps me sane, lol.

I do monday -friday as well. It is so much easier to be consistent. I use saturday and sunday to rest and develop my upcoming program for the week. I workout in the morning in my basement and i am excited sunday too

Looks like the best thing in your gym is your fabulous mustache!

1. Have a 30 day work out plan. Don't wing it 2. Wall Controll so you dont waste time looking for things. 3. Keep all your workout clothes together. Much easier than laying them the day before. Lastly, that rep ab3000 bench is a beast. Just got it. Don't mind the gal at all. Thanks Coop.

This video is great. Need tips for training with a busy life

@GarageGymReviews

Жыл бұрын

Got a lot of those! I remember thinking in college that no way would life ever get busier. Boy, was I wrong! But, I ask not for a lighter load, but a stronger back. - Coop

Def count me in the group as having gym only shoes that never see the outside world 😅

I used to workout in my carport. Rain snow or shine. Never missed a workout bc of weather. Only had a narrow bench from Sears with a lat pulldown at the end. Nailed a pipe to the rafters for pullups. Had hundreds of pounds of standard weights. My best was 31 pullups and benched 375 at 205 lbs. It's not the equipment but how you use it. 30 years later I am glad I graduated to my inside weight room.

Coop I’m an elderly man who hasn’t worked out for 40 plus years. Also, I’ve had multiple surgeries and replaced joints. Lastly I have been told my back is shot and there is nothing that can be done to aid in back pain. Now I have been sedentary for pretty much the last 8 years trying to fuse my left ankle. I have purchased a home gym to start working on reconditioning and promoting a healthier lifestyle and get back in shape as much as I can. I am interested in finding a cost effective why to get training help. Any direction with duration, time per week and a simple but good number of exercises per body part would benefit me immensely. Please make a video for us late comers and equipment to use when getting back into training. Thank you.

This is the content i love to see here

I never even thought about cold barbells. I love Phoenix.

The heat gun from DeWalt or Warrior works well here in the Chicago area for applying some heat to a barbell during a warmup in the winter. Do you still play some hockey every once in a while?

I normally just hold the bar for as long as i can then put my hands down my pants to warm them 2 or 3 times through while i warm up. Really gets the juices flowing.

Mahalo, Coop! You da man

Hey Coop, could you do a review on CoolMitt? The line marking on the rack is a time saver. That is one thing that helps a lot. I do abs in my rest between sets. Little longer breaks to squeeze them in, but well worth it.

I love you coop

Mon-Tues….I train. Weds I have a 30 minute studio stretch session….Thurs-Friday I train. 52yr yrs old and the stretch session is needed I feel like its a solid part of the bigger picture. If you can’t get to a studio or want to save some money, check out some stretch apps or consider yoga if you have the time. Linear strength should not be underestimated as you age. Helps me get below parallel every time!

Coop (or GGR team) - what standing desk do you use for your TrueForm? I’d live the same. Thanks for all the content!

I like your energy Coop

love it. best ggr in a while

18:04 Very helpful video @Garagegymreviews. Thank you. You mentioned workout programming in the video. What apps or websites do you recommend for workout programming? Thank you.

A pretty popular training schedule in weightlifting is heavier training MWF then a light day Tuesday and Saturday. You get a day off Thursday and Sunday, which means you’re not gassed Friday for the heaviest day of the week. Tuesday helps you move around and recover for Wednesday and Saturday helps you recover from Friday so that Sunday your body can just rest rather than try to get the lymphatic system moving.

I use a label machine with white letters on black which looks good to put tabs on the inside of the rack looks smart

*The best split has already been cemented as the correct way.....Mon, Wed, Fri, Sat split. Off Tues, Thurs, Sunday. Two upper body days, two lower body days. This is the way!*

You can use farmer walk straps/handles OR rings with straps fed through Olympic plates if you don’t have dumbbells. You can also get killer workouts done with little more than a rucksack full of chains and plates or dumbbells when doing calisthenics. Combine that with a cheap manual treadmill and you can get a crazy efficient cardio workout by rucking burning way more calories in less time than just jogging or running on a treadmill.

Good tips, setup time does discourage me sometimes. The multiple J cups on my rack is a good idea. I have multiple sets and never though of that! 👍🏽

One thing that motivates me to use my gym, consistently 4 days a week, is that I have about 60 or 70 programs, specifically designed with the equipment I have. To me this was the bigger mental challenge to get going a workout. Now I just flip to the next page and that's what I'm going to do... no hesitation at all. BTW, the equipment I have is very basic and still able to create all those different workouts.

Hey Coop, what kind of watch are you waring here? Looks nice!

First the Omega and now looks like a Unimatic? Love the wrist game Coop. Maybe some watch reviews are in your future? I’d be a subscriber. Keep up the good vids

I have a weird work schedule so workout Tuesday through Saturday with light exercise on Sunday. I keep my lifting shoes in my home gym. My gym is in my basement and is technically an office. I removed the door and made my pull up bar a permanent fixture along with my gymnastic rings.

Hey Coop! Great suggestions, as always. I’m currently home sick and have a very small place. I have dumbbells and sandbags here and train overnight at my gym. Due to injuries and mobility limitations, I set up my computer rack high so I can peddle everyday while using my computers. (I’m peddling as I type). This allows me to keep my heart rate up and my legs moving, especially since just being able to walk is quite a painful affair, and doing the everyday helps my legs not lock up. I repurposed my “go-bag” as my gym bag and keep everything either in it, or attached to it, including my poles I need to not fall down. (Funny you mentioned your friend’s Adidas shoes. I wear them too, not in jeans… LOL!)

Minisplit is definitely the way to go

is it possible we can get an update on your vitruvian +? Am thinking of getting one and have tried the device myself and loved it but am wanting an opinion of someone who has had it for a while

I used to play soccer every single day for like hours a day. I would get off work and go straight out to the field and play 6v6 for hours. But even though I was having fun and I wanted to do it my body just couldn’t do it, it would become painful to just kick the ball after a while. It probably was actually holding me back in my performance. Recovery is key.

The 3/7 Method is the greatest time saving thing out there, bar none.

That sharpie hack is one i used years ago

Nils is a Swedish national treasure! Just like those dumbbells... 🤤

Hey coop. I want to get rid of my Olympic bench press in place of a versatile rack so I can do inclines, declines, squats etc however my wife is a huge fan of leg press and will not work out at the home gym on leg day. Could you recommend some solutions for the leg press and rack. I did hear you can youse a rack and rep utility bench with iso arms for Leg press. Asking for solutions for a home gym leg press

What’s on the wrist coop? 🔭⌚️looks cool. Maybe a Unimatic U4.

I have a home gym....love training in my own zone. I lift 4-5 days/week.

Who doesn't get excited for Mondays? Mondays is universal bench press day and everyone loves bench press.

The wife and I share a squat rack, so we mark jcup and spotter arm heights with different colored tape. Green is mine, blue is hers.

Killer thumbnail with the text on the hands!

Most powerful mustache in the fitness game

HI COOP CAN YOU REAVIEW THE CAR JACK DEAD.LIFT ATTACHMENT from FORTISEQUIPMENT ?

Shirtless Coop is all I needed in my life to make it complete. lol.

Let's go 💪

I have a 1 car garage. I store 4 bikes and numerous other toys. Every morning when I get up to work out, I have to empty out my garage before my workout. Any suggestions for storage?? I don’t want to leave my bikes outside and they get damaged

Pick out outfit a day before then you good to go in the morning!

Mechanix work gloves are awesome for cold weather barbell lifting

@ronhoover5516

Жыл бұрын

Second this. It's worked great for me as well.

How did you hang your old rings at beginning of video?

I'd love to workout M-F, but I work 4 x 10 hr shifts but total commute time of 3 hrs. Making it a 13 hr day, leaving little family time. So I just try to train 3 days a week, any tips?

@tombennett6390

Жыл бұрын

If you only have 3 days a week to train, I would recommend doing full body workouts. Jeff Nippard is a science bodybuilder who recently made a video called "How to Train like a minimalist". give it a watch

@RemTV1

Жыл бұрын

@@tombennett6390 Jeff is my dude! I'll check that one out thanks !

I have an oven in my home gym (a hut in the garden) in winter put my kettlebells on top of it. That thing is WIFI controlled, so I fire it up 30 Minutes to 1 hour before I start working out. Depending how cold it is. Second tipp for my students, who train at home. Store your Kettlebells, in a way that they touch the radiator. Warm Kettlebells are so much nicer. Also with freaking cold Kettlebells, the grip gets instantly wet, which is a potential danger. Nice greetings from Hamburg, Germany. If you should ever come to Hamburg, let me know, than you can work out at my home gym with all kinds of freaky equipment (like Dinnie Stone Replicas, Atlas Stones etc.) Yours Frank

greetings from italy coop

@GarageGymReviews

Жыл бұрын

Greetings Michele! - Coop

I used so many hot hands in my garage gym this winter to survive my barbell

I trained outdoors in Utah all through the pandemic. The barbell would get so cold that it was impossible to grip. My hands would stop working. Bringing the bars in was the only way I could make it work.

Major lutie power cage review please

You can also mark your j-cup heights with chalk on matte/powder coated surfaces!

What is the wooden slat looking thing used for?

Coop missed physics class on the day of Newtons LAW!!! of heating and cooling..... big love

Another gym hack - having a sweet gym buddy like Coop's dog to keep you motivated

What is that Dumbell storage rack behind you?

I watch Anime and movies on my TV, I've mounted in my garage gym and watch it while I use my elliptical Sole e95, Rogue Echo bike and Bowflex tread mill. Treadmill for long walks so I watch movies. I use a fire TV stick, if you wanted to know.

Coop is the man who works out all the time and gets very little results just like the majority of us 👊

I need a building discipline routine