Thursday, July 5, 2012

What Equipment do you need for Body Beast?

I was woried when I saw the first glimpses of Body Beast and heard what it was about.  I envisioned a gym setting with heavy bench presses, a squat rack, loads of dumbbells and cable systems, etc.  It turns out that Body Beast can definitely be done at home with no more equipment than what you may have been using for P90x.

Body Beast is all about hypertropy, or making your muscles bigger, so your 2 lb. dumbbells probably aren't going to cut it, but if all you have is 2 lb dumbbells, you're probably not looking to do Body Beast anyway.  At least not yet.

Bare Minimum Equipment Needed

If all you have is the band that you got with P90x and a chair somewhere at home, it can get the job done,  You just have to get creative.  One of the concepts is that you have to keep adding resistance.  You can do that with a band by shortening how much is available to you by widening yourfeet of looping it a little.  The chair can be used for any of the seated exercises and you will probably need to lay on the ground for the lying exercises, which would actually be better if you're using a band.

Common Equipment Setup

What I have, and works great for me is a set of adjustable dumbbells, PowerBlocks, a chair, and a stability ball.  My dumbbells go to 50 lbs, and in my first week, I haven't gotten close to that.  If your weights for P90x were enough, they'll be enough for Body Beast, at least for a while. The pacing and progression pushes you close to failure pretty quickly.  I use a chair for the seated exercises and the stability ball for the lying exercises.  It's worked great so far.  I know the program has recommended an EZ curl bar, but they show how to do every move with a pair of dumbbells and I don't think it's holding me back. 

Ultimate Equipment Setup

For the ultimate setup for Body Beast, you would want an adjustable bench that can go from flat to straighy up and down and a variety of stops in between.  A full rack of dumbbells from 5 to 100 lbs would be great.  You could quickly switch between weights and have nearly unlimited capacity for more weights.  You would also want an EZ Curl with quick changing locks so you can quickly adjust weights and you would want to go for 10 to at least 150 lbs of weight for the various moves and allow you room to grom  You would want a pull-up bar, or even better a pull-up station that has a dip station with it.  It would also be nice to have quality flooring for when you drop your weights like Sagi continually tells you, and a big mirror to continually check your form.

Potential Drawbacks

If you don't have the time, space, or money for the ultimate setup, there are some drawbacks.  One of the big concepts is a drop set.  In a drop set you do a set followed immediately by a set with lighter weights.  I sturggle to keep up with this with my PowerBlocks and occasionally need to pause. 
The stability ball isn't a bench.  It moves.  You have to stabilize youself more, which leaves less energy for even heavier weights.  So, if a stability ball is your only option, know that you may be sacrificing some gains a bit, but adding core strength.

Now you know what you need for Body Beast, so get ready to
BEAST UP!!!

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