Hello. I’m Ietore(@ietore.jp).I’m a father of three (40s).
This is the muscle building/home gym blog of a 40-something salaryman who built a home gym in his rented apartment because he wanted to train his muscles when he moved out on his own.
He uses a power rack, spin bike, bench, rowing ergometer and joint mat to train his muscles at home in Tokyo.
I blog about my experience setting up and using two home gyms, one in my rented apartment and one in my home.
For those of you who are thinking about building a home gym, I will explain the essentials of a home gym – EVA joint mats, mirrors, power racks, benches, and spin bikes – as well as the size and height of the home gym, the size and installation of mirrors, the home gym floor, and the cost of creating a home gym, based on my experience.
Recommended Equipment for Home Gyms
Both of our home gyms are large, with a 15-mat LDK in our rented apartment and a 10-mat basement in our home, so we have quite a bit of equipment.
From my experience, I can say that if you want to concentrate on training, the home gym’s size is 6 tatami mats, so you can set up muscle building equipment like a home gym.
If we had to pick one piece of equipment to recommend for a home gym, it would be the power rack set.
This set allows you to train the big three – the bench press (incline bench press), squat and deadlift (half deadlift) – at home.
To be honest, it’s difficult for a beginner like me to scrutinize and select each and every power rack, bench, and shaft when starting a strength training program at home.
I recommend the Muscular Set R140 by Irotech, which can do all the power racks, benches, shafts, weights, and cable related activities (rowing and cable press down) for convenience in purchasing it. I feel really happy with my purchase of this one.
Related post Irotech Muscular Set R140 (Power Rack) is a great choice for your home gym!
Related post Home Gym Aerobic Exercises Cardio Spin Bike (Irotech SS130)
Home Gym Training Menu
What made me happy about buying the Muscular Set R140 from Irotech was that I could bench press at home, and for a muscle building amateur, 240 kg of load capacity is enough. I only bench press at about 60kg though.
Working the upper pectoral muscles is essential to building cool pectoral muscles. I think it’s great that you can use the incline bench to work your upper pectoral muscles at home anytime you want.
Gaining big muscles is an efficient way to keep you from gaining weight. And I love that you can do squats at home! A power rack is a great way to expand your training.
The scariest thing about muscle building alone at home is the accident of being crushed by the weights.
The power rack has a safety bar that allows you to safely perform bench presses, incline bench presses, squats and half deadlifts.
For reference, here’s a video showing the safety on the incline bench press (model = myself).
ホームジムは便利な反面、助けてくれる人がいないので事故が怖い。
ベンチプレスは潰れてもセーフティーバーが機能することを確認してたが、インクラインベンチプレスの時は機能するか未確認でした。
今日、実験して安全であることを確認できたのでアイロテックを使用している人のために共有します。 pic.twitter.com/nNf6SIh0yb
— ホームジムで家トレ！ (@ietore_jp) August 8, 2020
関連記事 マスキュラーセットR140で作るホームジム。ウェイトの耐荷重について
As we write in our blog, you only need six joint mats to install the power rack (about 1 mat size). However, the length of the bench press shaft is usually 200cm, so it is important to keep in mind the size (shape) of the room.
Related post Recommended EVA joint mats for home gym floors for muscle building !