Ray was stuck training at home...and all he had was a few dumbbells, a barbell and a bench...

"What am I gonna do?" he said to me, pacing up and down the floor, panic rising in his voice. "My gym is closed...I don't know when it's going to open again...I've only got a couple of things at home I can train with...I can't afford to buy anything more. I'm going to lose all my mass. I'm going to get weak as a kitten... I'm freakin' out over here, man! I feel like I've gotta punch something..."

"Just relax." I said (which is, of course, always the best thing to say to somebody who is freaking out!). My friend Ray was a big dude and he was getting really agitated. "I've got EXACTLY what you need...let me show you a few exercises I came up with that you can do with the equipment you have at home..."

 

 

Are you in Ray's shoes?

Have you decided (or been forced!) to train in a home gym with VERY limited equipment for the foreseeable future?

Are you worried that not having a gym full of machines, equipment and free weight to work with is going to TANK your muscle and strength while you get bored to tears, doing the same exercises, with the same weight, day in and day out?

If so, I've got exactly what you need to not only maintain what you've got but take your mass and strength to a whole NEW level, even if all you have are a few basic pieces of free weight equipment, like dumbbells, a barbell and a bench.

Because here's the truth...you DON'T need expensive machines or a costly gym membership to get the strong, ripped, physique you want.

Most Gym Owners DO NOT Want You To Know What I'm About To Tell You...

I'll tell you a little "insider" secret...(and honestly, if you've been lifting awhile, you probably know this already)...most commercial gyms sell memberships based on how much fancy equipment people see when they walk in the door...cardio machines, weight machines, cable machines, etc. It's the same reason why casinos set the slot machines by the door to pay out higher...it attracts attention.

The free weight section is tucked off in the back of the gym.

Most gyms hide the free weight section away from the front because that's where the HARD work is done...

...the unglamorous work that actually BUILDS your body.

Look, I know we've never met, but I've seen you in the gym....putting in the work...because that's where I always end up, too. This is where we live.

These big box gyms want people to think it's going to be EASY to get the body they want so they can sell them an expensive membership...just sit on a machine, do a few reps here and there, and pay for some overpriced personal training sessions while the "trainer" counts reps while staring at his cell phone.

They don't care if a person pays once and never comes back. In fact, their business model DEPENDS on it.

(There are exceptions, of course...some gyms are all about the training...and we love them for it!)

 

Now..we're NOT talking about the average fair-weather lifter that those big box gyms are happy to burn through, though...we're talking about YOU. You're dedicated to your training and you're willing to put in the REAL work to get massive and strong. You just need the right tools to do it.

 

 

In a second, I'm going to show you the weird-looking exercise that I showed to Ray... the one that swelled his arms up like thickly-muscled balloons....

...and then I'm going to show you a BUNCH more exercises besides it, so you can see exactly how I can help you get the most out of whatever training equipment you've got at home.

First, though, my name is Nick Nilsson and I'm known as the "Mad Scientist of Muscle."

That's me in these pictures below. I've been coming up insane stuff in the gym for more than 30 years. I have a degree in Physical Education covering advanced physiology, kinesiology, biomechanics and anatomy, I've been a personal trainer for 27 years... and I've been training at home in my basement with simple equipment for the past 19 of those 30 years.

This is what I do...I've helped THOUSANDS of people just like you get incredible results from basic equipment...

...and I'm about to give you access to my dementia :).

 

I'm going to share the EXACT exercises I use to get and stay in THIS condition at age 47...

While being strong enough to lift heavy weight like this...training at home in my basement.

 

Imagine exercises that...

 

 

And just to be clear...these exercises are not different just for the sake of being different...to me, that's garbage training.

These exercises solve very specific problems that you'll run into when you're working out with limited equipment.

 

 

Ray was having a panic attack in his very basic home gym...and what I was about to show him was going to blow his mind and make him reevaluate his entire approach to training...

Now, Ray knew I came up with new exercises all the time but he was more of a "traditional" guy when it came to working out...nothing but the basics. Squats, deadlifts, presses, curls, rows, machine and cable work, etc. He always tried to give me a hard time about it... "What kind of weirdo stuff are you doing now?" he would say, jokingly.

He had done really well with those basics (as I mentioned, he's a BIG guy), but it had definitely limited his knowledge base...and now he was facing the consequences.

I looked at Ray and said "You've got some decent equipment here. There is a TON we can do with this stuff. You in?"

He looked skeptical. "Yeah, I'm in. Let's see what you got. I'm sure it's great." he said, not altogether convincingly.

 

The "No Curl" Row For Building Massive Arms

 

"Ray," I said, motioning him over to the barbell. "I want you to set up the bar with all the weight you've got...we're going to start with an arm exercise for those pipe cleaners of yours."

He looked at me like I was crazy. "I think I've got a couple hundred pounds here...you want ALL of that on the bar for an ARM exercise?"

"Yeah...just trust me...you're going to love this one."

 

The Problem:

You want bigger arms but standard barbell and dumbbell curls aren't building them effectively.

 

The Solution:

Very Close Grip Barbell Rows.

This exercise will absolutely BLOW UP your upper arms, focusing on an untapped source of arm size that almost everybody overlooks.

Instead of targeting the biceps, it targets the muscle UNDERNEATH the biceps...the brachialis. This muscle is mostly ignored...and when it isn't ignored, it's only really worked using light weight with reverse curls.

This exercise is called the Very Close Grip Barbell Row...(you'll see why)...and it allows you to use HEAVY weight that will just HAMMER your brachialis, unlocking serious arm size potential.

Just grip the bar with your hands about an inch apart, then do a bent-over row. Every time you row up, because of the amount of flexion in your elbows, the majority of the loading goes right into the upper arms.

All you need for this one is a barbell...you can load it HEAVY. It uses the big, strong muscles of the back to push your brachialis muscles even harder and it will give your arms a MASSIVE growth-inducing pump.

It's an eye-opener...

 

 

"That exercise looks so weird." said Ray. "But I'll try it."

Ray picked up the bar and start doing reps...his arms swelling up like balloons, veins popping out on every rep.

5, 6, 7, 8, 9, 10...

Then with a loud CLANG, he dropped the bar to the ground.

"Holy s___" he exclaimed. "My arms are on FIRE...I can't even barely touch my own face right now. This pump is RIDICULOUS." He was trying to touch his nose and his arm was shaking like a leaf..

"That's what I'm talking about" I replied. "You wanna see more exercises like this?"

He nodded in agreement, still looking at his arms and marveling at the pump he just got from one set of one exercise.

 

Carving Up Your Chest

 

"Ok, let's move on to chest...I know you HATE working your chest..." I said, just a little sarcastically.

He rolled his eyes..."Yeah, can't stand it...chest day sucks, man."

"Now with your setup, you can definitely do your basic light barbell bench press and dumbbell flyes...you just don't have a way to really hit the peak contraction position of your chest like you do at the gym with a pec or cable crossover machine. You don't have any bands or cables."

He shook his head..."Yep, that's been bugging me a lot. I love the feeling I get in my chest from those exercises."

"Well, this is going to work even BETTER than those machines..."

The Problem:

You want to carve detail into your chest with a strong muscle contraction but you don't have a pec deck or cable cross-over machine to focus on that peak contraction position.

 

The Solution:

Lying Side Dumbbell Flyes.

All you need is a single dumbbell and a flat bench to do it on.

In order to maximize the contraction on the pec muscles, you need to have peak tension as your arm comes ACROSS your body. The standard bench press can't do it...and the standard flye isn't even in the ballpark because it's stretch exercise. This is where the cable cross-over and pec deck machines go to work.

Lie on your side on a flat bench with your shoulders off the end of the bench. Hook your feet under the bench and set your other hand on the bench to support your body. Now grab a dumbbell, keep your elbow slightly bent but locked in position, then bring the dumbbell up and across the front of your body.

The contraction is INTENSE at the top...this is the position of maximum contraction for your chest. Be sure to hold that squeeze at the top for a second or two to really get the most out of the exercise.

And when you've completed your reps on one side, switch over and work the other side.

 

 

Ray grabbed a 50 lb dumbbell and moved towards the bench.

"Start with the 25." I said.

He shot me an angry look then grabbed the 25 and got set up on the bench and began to do the exercise.

With each rep, the grin grew on his face. He set the dumbbell down on the floor.

"Dude, this feels INCREDIBLE. I felt every muscle fiber in my inner chest lighting up. I don't even get that with a machine. This is awesome!"

"For real." I said, nodding. "Now switch over and do the other side, then I'll show you a dumbbell one that's going to destroy your lower abs."

 

TORCH Your Lower Abs With Two Dumbbells

 

"Hey Ray, grab those 50's now and set them on floor, about 2 feet apart. Not like that. Set them so the handles are in a line. Perfect. This one is going to make you cry." I said, trying to hold back a smile (unsuccessfully, I might add).

Ray shook his head..."You know, ordinarily that kind of comment would have made me mad...but after trying those other two exercises, I think you're not kidding."

 

The Problem:

You want to target your lower abs to tighten up your stomach and strengthen your core but you don't have anywhere to do hanging leg or knee raises (or those exercises just don't work for you or hurt your back!).

 

The Solution:

Dumbbell Squeeze Sit-Ups.

This unique, new version of the sit-up not only takes the hip flexors out of the movement, it also takes away the torque that regular sit-ups put on the lower back as well.

Set a pair of dumbbells on the floor beside your hips. Lie flat on the floor between them. Now, pull the dumbbells INWARDS against your body and sit up, keeping your legs straight. You can use the weight of the dumbbells to assist you on the way up.

This action of pulling inwards on the dumbbells dramatically increases the tension in through the entire abdominal area, while the lower abs fire strongly to lift your body up into the sit-up position.

Perform this exercise under complete control...no fast reps here. We want the abs to do all the work.

 

 

I did a few reps to demonstrate the exercise for him and his eyes opened wide.

"How the f... what the... hmm... ok, how many should I do?"

"Do as many as you can until you feel your form start to break down."

He set himself down in between the dumbbells and started to do the sit-ups...within 3 reps, he was grunting like he was squatting 500 lbs. To his credit, he got about 3 more reps than I thought he was going to be able to get.

"WOW, you were not kidding. I thought it was going to torque my lower back but it didn't at all. All the work went right into my lower abs. That's just crazy. How do you come up with this stuff?"

I smiled and said "Time to hit your traps..."

 

Build Bigger Traps With Light Weight

 

"Sweet!" he said. "I LOVE trap training. But I hardly have any weight here at home. I'm used to doing shrugs with like 600 lbs. How I am supposed to get anything out of trap work without heavy weight?"

"This is a really cool technique...we're going to use your LEGS to block the bar so that you have something to pull against at the top of the shrug. Really helps you squeeze the most out of even a really light barbell."

"I'll have to see that one first... I have no idea how that's going to work."

 

The Problem:

You don't have enough weight at home to work the traps hard enough to grow.

 

The Solution:

Seated Barbell Shrugs.

The traps can take a beating and it can be tough to get them to grow unless you know how to work them effectively. And "normal" shrugs (even with heavy weight) don't always get the job done because of the strong tendency many people have to heave the weight up instead of focusing on muscle tension.

This exercise not only PREVENTS you from heaving the weight up, it actively cranks up the tension on the traps at the top of every single rep...tension that your traps will just eat up.

Sit on the very end of a flat bench with the loaded barbell just behind your heels. Learn forward, grip the bar with a double overhand grip, then sit back up.

Now shrug the bar up against your hamstrings...pulling the bar HARD against your legs for several seconds. Lower and repeat.

The key to this exercise is control and contraction. DO NOT just heave the bar up and down. You want to shrug the bar under complete control, pulling it up against the undersides of your legs on every single rep for several seconds. This tension is what will make your traps respond.

 

 

A grin came acrosss his face as I demonstrated the exercise.

"Oh man, that looks PERFECT." he said. "It's like doing shrugs against the rails in a power rack, only without needing a power rack."

"Exactly right." I replied. "Works like crazy."

He sat down and did a set of 15 reps, squeezing the bar hard against the back of his legs on each rep...even the smaller veins on top of the bigger veins in his neck were popping out by the time he was done.

 

Blast Your Quads With a Cursing Walking Lunge

 

"Ok, let's move on to legs...specifically quads. You're gonna hate me for this one. I call it Barbell Cursing Walking Lunges for a reason."

"Oh, that's effing great. Can't wait for this." he retorted. We both knew he was a glutton for punishment when it came to leg work. This exercise was right in his wheelhouse.

"Put 95 lbs on that bar. This one doesn't need heavy weight."

 

The Problem:

You want to do direct work on your quads without bringing in the hamstrings or glutes as much as you would with a regular squat or lunge, while also minimizing knee stress.

 

The Solution:

Barbell Cursing Walking Lunges.

Don't let the name scare you...the exercise itself will do that just fine...

When you're training at home, you likely don't have access to a leg extension machine for targeting the quads (and honestly, most leg extension machines aren't that great for your knees anyway).

This exercise takes a Walking Lunge and changes it around so that you're holding the barbell BEHIND your legs. Instead of focusing on pushing yourself up with the front leg, like with a normal walking lunge, and which is where knee stress can be an issue, you focus on straightening out the BACK leg against the resistance of the barbell. Then you step forward onto the other leg.

Go up and down your floor a few times...until your quads turn to pudding.

You don't need much weight for this one. Just focus on extending that back leg on every single rep in order to come up and your quads will have no choice but to fire.

For an extra stretch on the quads, at the bottom of each rep, when your back knee is on the floor, you can also lean your torso back a bit, then extend your leg. This makes the exercise that much worse... (in a good way...and yes, there is such a thing)...

 

 

I did one trip down the floor of his basement. I could feel my quads pumping up already.

"Ok, your turn." I said. "But don't stop at just one trip. Set the bar down, turn around, then pick it up and go again."

He shot a sidelong glance at me. "That didn't look very hard. Are you sure this is going to be a good one for me?"

"Yeah, just shut up and quit trying to get out of it. I'll tell you when to stop."

"not trying to get out of it..." he mumbled under his breath...

He went once down the length of the floor, then set the bar down and turned around, then went once more back up. He set the bar down and started to say something.

"Hey, pick that up, I didn't tell you to stop." I ordered.

His face did something I couldn't quite tell what it was then he picked the bar up and kept going. And going. And going.

After 4 trips up and down the floor, his quads completely gave out and he fell on the floor in a pile.

"I didn't tell you to stop." I said grinning, easing towards the basement steps, knowing that as long as I could make it halfway up, there was no way he'd be able to catch up without falling back down to the bottom.

"Aaaaaaaaa." was all he managed to get out.

 

Blow Up Your Triceps

 

"So let's move on to triceps. And don't worry, you won't have to stand up for this one so it'll give your legs a break."

"Thanks...I think" he said. He wasn't looking particularly thankful, though.

"Get that flat bench and set it there. Now set the bar at angle and put a couple of plates on one end. Yeah, just one end. You'll see. This one is awesome. Once it's loaded, move the bar over top of the bench so it sits like a seesaw."

 

The Problem:

You want to isolate your triceps but you don't have a cable machine or bands.

 

The Solution:

Barbell Lever Pushdowns.

This is true isolation for your triceps using just a barbell and a bench and is a great way to maximize your tricep development and build those horseshoes.

First, load one end of the barbell with the bar on the floor (this makes it much easier). Then move the bar so that the middle is over top of the bench, like a seesaw.

Now you're ready to do a kneeling pushdown.

The mechanics of this version are pretty much exactly like a cable pushdown. The major difference is that the angle of the bar changes during the rep. Balance it out by switching sides on the next set.

You'll get a very strong contraction the bottom of the pushdown so hold for a second at that point to maximize the effects.

 

 

After showing Ray a few reps of the exercise I could see he was nodding approvingly.

"I see where you're going with that one. Nice! That looks almost like a normal exercise for once."

"Wait'll you feel that contraction at the bottom." I replied. "When the bar rolls over the bench and the edge closest to you becomes the pivot point, the weight instantly feels heavier because of the change in leverage. It'll just light up your triceps."

Ray did one rep to test it and said "Yep, there it is. I see what you mean. Very cool. I'm going hit a full set here."

 

Incredible Strength-Building Glute Training

Ray finished his set of pushdowns and stood up, then started flexing his triceps. "Bro, I love that exercise. This pump is unreal and it's every bit as good as a cable pushdown. That's really cool."

"Wait'll you see the next one. It's a glute exercise... AMAZING for building up your deadlift." I said. "I used it to get my deadlift up to 600 lbs a few years back. You should sit down before I tell you what it is, though." I continued, pointing to the bench.

Ray walked over and sat down on the bench.

"Now stand up."

He stood up.

"Now sit down again."

He shot me a look then stood up again.

"Now s..."

"Hey!" he interrupted. "Are you just gonna tell me to sit down again?"

A slow smile crept onto my face.... "Yeah, I just wanted you to have a chance to sit normally a few times before we start so you can remember what it feels like..."

"Oh sh---"

"Exactly."

 

The Problem:

You want to build strength in your deadlift and squat but you don't have enough weight to train those exercises heavy or you don't have a rack to do squats in.

 

The Solution:

One-Leg Glute Deadlifts.

You don't need super-heavy weight to see a major impact and carryover to your squat and deadlift with this exercise.

Set a couple of dumbbells a few feet in front of your flat bench then set up like you were going to do a Bulgarian Split Squat. Make sure the top of your foot and potentially part of your shin is firmly on the bench. We're not looking for instability here...we're using the split position to target one side at a time.

Get into the bottom split squat position and grab the dumbbells. Now bring your torso to an upright position while keeping your legs exactly where they are. This movement occurs only at the hips and lower back.

This absolutely HAMMERS the glutes...not only is that working-side glute getting constant isometric tension from holding the split position under load (which is a great stretch), that glute then ALSO works to extend the hip and bring the torso upright at the same time. This is the extension/contraction portion of the movement.

You're getting TWO levels of tension on the glute simultaneously.

And yes, the first time you do this one, you WILL feel it. Dual-function loading is like nothing you've ever felt before.

 

Ray watched me do a quick set, shaking his head the entire time.

"You're a sick man. You know that?" he said, when I finished and stood up.

"Yep. I do." I said. "Your turn."

"You say this exercise helped you get to a 600 lb deadlift?"

I nodded.

He sighed... "Ok... good enough for me...let's do this..."

 

Leg Curls Without a Leg Curl Machine

 

Ray finished his set and staggered back up to his feet. "I think we're done with that one." he gasped. "What's next?"

"Leg Curls." I said.

Ray raised an eyebrow. "Do you SEE a leg curl machine down here?"

"Have you met me?" I replied back. "Since when do I need a leg curl machine to do leg curls..."

He thought about that for a second then shrugged. "Fair point."

 

The Problem:

You don't have a leg curl machine but want to work the knee flexion function of your hamstrings like a leg curl machine does.

 

The Solution:

Roll-Up Barbell Plate Leg Curls.

To perform this one, you'll need to put a few same-size weight plates onto one of the bar. Set one plate on the other end as well to keep the barbell level.

Lie on your back then set your heels on top of the group of weight plates. Set a dumbbell on your hips if you'd like some added resistance.

Now roll the bar towards you so that your heels move towards your butt, just like in a leg curl. Pus your hips up towards the ceiling as you roll the bar back.

That contraction at the top is what we're looking for. You may have seen something similar done on Swiss ball...this version stabilizes the exercise and allows you to use added resistance very effectively.

 

Ray finished a set of the exercise, his face scrunching up into a grimace at the top of every rep.

"I don't think we can be friends anymore after this exercise, Nick." he said. "That contraction is RIDICULOUS. It gave me a better contraction than any leg curl machine I've ever tried. It felt like someone jamming a cattle prod into my hamstrings on every rep...but in a good way."

I nodded. "For real. You're putting your hamstrings into their most anatomically-possible peak contracted position at the top of this exercise...knees flexed, hips fully extended. And then you're LOADING it. It's just awful...and yep, just like you said, in a good way."

The look on his face was something between admiration and anger.

"Hey, can we do something fun like shoulders now?" he said.

"Absolutely." I replied. "I've got a really good one for you for lateral delts. I think you'll actually enjoy this one..."

 

Build Wider Shoulders With Towel Plate Laterals

 

"Do you have a towel we can use for this next exercise?" I said. "Doesn't have to be a big one and definitely doesn't have to be a nice one."

"Sure." he said, grabbing one off the laundry machine in the corner.

"Really," I replied dryly, looking at the towel... "Cookie Monster?"

"Yeah," he snapped. "What's it to ya. Big Bird is in the hamper upstairs. We gonna do this or what?"

The Problem:

You want your lateral delts to be bigger for a wider look to your shoulders, but lateral raises don't build them as much as you want.

 

The Solution:

Towel Plate Lateral Raises.

Conventional lateral raises with a pair of dumbbells are a fine exercise...nothing wrong with them...if they're done correctly.

This version of the lateral raise FORCES your lateral delts to activate strongly on every single rep and in a very unique way that basically ensures they HAVE to grow.

String a towel through the center hole of a weight plate (I'm using a 25 lb plate in the demo), then grab it near the ends. Now perform a lateral raise movement.

As you bring your arms up, focus on pulling the ends of the towel apart. This extra pull is what really digs into the lateral delts strongly.

When you start the exercise, perform the reps strictly and under control. As you get fatigued, you can bring in a bit more momentum...it won't hurt the effectiveness of the exercise and will help push your lateral delts even harder.

 

 

I started doing a few reps of the exercise with Ray just staring at me.

"Again...holy s___." he said. "Where do you come up with this stuff...I mean, what is wrong with you?..."

"Just try it." I replied with a sigh. "Show Cookie Monster who's boss..."

 

Double Captain Morgan Calf Raises

 

"So let's finish up with some calf work." I said. "I've got a good one for you. You don't need even need a calf block for this one."

"That's good." he replied, "Because I don't actually have one. I had pretty much given up on doing any calf work at home here."

"Looks like you've already given up on calf work at the gym, too." I shot back. His calves were bigger than my head, and he knew it, so he just snorted with contempt.

The Problem:

You want to work both the major muscles of your calves, the gastrocnemius AND the soleus, but you don't have any calf machines to do it with.

 

The Solution:

Double Captain Morgan Calf Raises.

It's rare for anybody with a home gym to have calf machines. Calf training is just not normally a big enough priority to justify the cost and/or the space.

This exercise is going to help you cover BOTH the straight-leg calf raise (to work the gastroc) AND the bent-knee calf raise (to work the soleus) at the same time, for complete calf work.

Grab two dumbbells and stand in front of a flat bench. Set one dumbbell on end on your knee then heave your leg and the weight so that one foot is on the bench (just the forefoot area). This is the "Captain Morgan" position, like the liquor mascot. The other dumbbell is hanging at arms-length beside you.

Now, balance the dumbbell that's on your knee with the one hand and come up on the toes of BOTH your feet at the same time.

This simultanteous calf raise movement with both feet is surprisingly challenging. You can do it with heavy dumbbells for lower reps (as I've shown above) or with lighter dumbbell for higher reps.

Take a rest before you switch and repeat with the legs in the opposite arrangement. Since both calves are being worked each time, you will need the rest.

 

 

After watching me perform a few reps of the exercise, he scratched his chin.

"That looks really cool." he said. "You might think about starting to do some calf training yourself. Let me try it."

He did 15 reps on one side, took a minute rest, then did 15 reps on the other, switching legs.

"I really like that one. I've got a great pump in my calves from it...really brings in both muscles nicely!"

"For sure! That's one of my favorites." I replied. "I think that's enough for today here...if you need more, just let me know. I've got a TON of them."

"I will absolutely take you up on that. Not today, though, man. I'm just trashed now. I'm going to go grab a protein shake and lie down for awhile."

 

 

Ray had had enough for one workout.

Two days later I got a call from him...

"Nick, I'm a believer. I'm sore freaking EVERYWHERE at the same time right now. This is unreal. And you weren't kidding about sitting down. I had to basically do a controlled fall onto the toilet this morning. I'm thinking about installing some railings. That's awesome."

"So you like my weird exercises okay?" I said back.

"Yes. And I need more....when can we meet up again?..."

 

 

Those Exercises Are Just Scratching the Surface of What I've Got in Store For You...

I've put together a collection of 277 exercises, just like the ones you've seen above, covering every major muscle group in your entire body, using nothing but dumbbells, a barbell and a bench (and maybe a Cookie Monster towel :).

 

I call it "The Best Home Gym Exercises You've Never Heard Of"...

 

 

"Sometimes a Change of Pace and Some New Exercises Are Just What the Doctor Ordered" "Although I am a big believer in focusing on the basics (squats, deadlifts, etc.) to gain mass and strength, sometimes a change of pace and some new exercises are just what the doctor ordered. Having a reference book of new exercises you have either never heard of or just forgot about, can bring renewed enthusiasm and stimulus to the muscles and mind. I recommend this book to anyone who is looking to add something new to their workouts and perhaps hit some angles they never thought of." Will Brink, author, columnist, and industry consultant     "I Really Love the Exercises I've Tried Out So Far. I'm Very Impressed With How Innovative and Effective They Are." "I really loved the side lying dumbbell flyes. I got much more of a burn in the middle of my pecs vs doing the traditional way. The other benefit of doing this one was being able to work each side independently, really isolating each side. This is great for me because like most people, I am weaker on one side than the other. Nick, obviously you have spent a lot of time researching, experimenting, and finding ways to improve on exercises that are already effective. You have made them so much better, enabling people to work muscles in angles/positions they aren't used to, finding ways to use more range of motion, thus forcing us to hold our contractions even longer. Furthermore, you have created safe and innovative exercises for people who work out from home, like myself. When I looked through your exercises, they made perfect sense. For example, the bench end press is so effective because of the expansion of the rib cage. Yet, I know I wouldn't have been creative enough to have come up with such an exercise. You have truly outdone yourself, and I look forward to trying out the rest of your exercises. Keep up the good work." Sincerely, Kristi Comstock   "This is Probably the Best Book I Have Read in Over 20 years on Bodybuilding." "The book was delightful to read! There are some very useful exercises there for all trainers. This is probably the best book I have read in over 20 years on bodybuilding. I have been training for over 20 years have read many magazines but the information in your book really has fascinated me. This is from a man who thought he knew it all." Naghman Moghal   And Here's Even More... Nick, good stuff as always. I can always rely on your vast library of exercises whenever i get stuck or simply need something not so ordinary. Anyone who is a coach, fitness trainer or a PT should get this stuff. One of the reasons I have a good retention is because my clients are never bored. Just when they have enough of an old routine I can throw some Nilsson stuff in to challenge them again. Thanks Nick. George Hynec, ISSA S.M.A.C, CFT, Kettlebell Instructor "I love the book, at 64 yrs of age I have found weight training much more fun since using the exercises. Keep up the good work!" - Peter Jackson, UK "I feel I can see noticeable improvement since using these exercises and I have hardly scratched the surface in the number of exercises that have been provided in the book. I just love 'em!!!" - Ian Leigh

 

 

In "The Best Home Gym Exercises" Book You'll Get...

 

 

 

As well as...

	A complete, mobile-friendly video library demonstrating every single one of the 277 exercises in the book so that you know EXACTLY what you're doing with every exercise, every step of the way.
	FREE downloads of all future updates to the book that I make. And since I was literally creating new exercises right up until the moment I released it, I guarantee there will be plenty more coming. You'll get EVERYTHING, no charge.
	Full email support from ME, the creator of the exercises, whenever you need it. I'm even happy to give you help if you need to adapt any of these exercises to the equipment that you've got at home (I'm quite good at that, as you might imagine!).

 

And as a special bonus, you'll also get...

Mad Scientist Lactic Acid Training - $29 value Get 19 powerful Lactic Acid Training workouts designed to SHRED stubborn bodyfat from all your problem areas while keeping ALL your muscle mass. And these workouts can be done using the exercises you'll find in the Best Home Gym Exercises book.

 

 

You'll get ALL of this for just...

Yes! I want "The Best Home Gym Exercises" for just $69 $19!

 

 

100% Guaranteed... There is NO Risk To You...

I stand behind these exercises 100%. I've tested and used every single exercise in this book. They flat-out work.

However, if these exercises aren't for YOU, no problem. Just let me know and I'll give you back every penny.

You'll Have a Full 60 DAYS to Test These Amazing Exercises Out and SEE the Results for Yourself.

 

 

Got Any Questions?

 

1. Are these exercises going to make me look stupid?

 

Answer: My first thought is "Who cares, you're training at home :)" But if you decide to use these exercises at a regular gym, I will tell you that they ARE going to make you look different...in several ways. You'll look different in that these exercises are not "normal" exercises and you will look different while you're doing them. And you'll look different in that your physique will start looking much better after you starting doing them!

 

 

2. Can I do these exercises in a commerical gym?

 

Answer: Absolutely. The title of this book has "home gym" in it because I wanted to put together a book using only very basic free weight items that a person might have available at home. Any gym is going to have equipment that will work GREAT for these exercises...and give you a lot more variety in terms of weight selection.

 

 

3. Will these exercises work for women?

 

Answer: Definitely. I will tell you up front, while my primary audience is men with most of my books and programs (which is why what I write tends to focus on the male perspective), women can absolutely use them as well. The exercises in this book will work just as well for women as they will for men!

 

 

4. Are these exercises safe for older trainers?

 

Answer: Age is just a number...the REAL key is training age. Some of these exercises are more appropriate for advanced trainers...some will work great for beginners, too. It doesn't matter if you're a teenager or if you're in your 50's, 60's, or 70's, these exercises are tested and safe. That being said, personal responsibility is key with any sort of training. If you don't feel confident with an exercise, then definitely don't do it.

 

 

5. How do I use these exercises in a program?

 

Answer: The beauty of this book is that you can basically take any of these exercises and drop them into just about any program you like! However, different exercises are more appropriate for different goals and will give you different results. For example, the Lying Side Dumbbell Flye that I showed above could be subbed in for a pec deck or cable cross-over, but I wouldn't use it to replace a pressing movement in a program.

 

 

6. Do I have to use all of these exercises?

 

Answer: Not at all! Use the ones you like (or have equipment for). This book is a reference guide to give you ideas to help you get more out of the equipment you're working with at home.

 

 

7. What if I don't have the equipment necessary to do an exercise I want to try?

 

Answer: There may be ways around that that I can help you with. Definitely contact me at my Helpdesk and I'll see how we can work with what you've got! The exercises in this book use dumbbells, a barbell and a bench...sometimes as resistance and sometimes as apparatus. My goal is to give you as many good options to train with as possible.

 

 

The Bottom Line Is This...

If you're working with limited, basic equipment and want to not only maintain what you've got but actually make REAL PROGRESS in your training, the exercises in this book will do it for you.

Conventional exercises will only get you so far, especially if you're limited in what you can do and how much weight you have access to. The exercises in this book will hit your muscles in ways you NEVER thought possible in a home gym setup.

If you're serious about your training, this is a book you need to get right now and put to work immediately.

 

Yes! I want "The Best Home Gym Exercises" for just $69 $19!

 

(FYI, this is an ebook, available for instant download right after you purchase!)