Any people have guides on how to train with free weights + bench? I don't have space for the rack he mentions and I hate going to the gym. Is there a 5x5 equivalent?
I don't have advice, but I will link to the classic ShovelGlove exercise routine, which is based on using a sledgehammer as a weight-on-a-stick to recreate traditional labour work movements: https://www.shovelglove.com/
Created because of the inventor's dislike of going to the gym, lying on the floor, or doing arbitrary movements disconnected from anything else in life.
Please don't do 5x5 if you are starting out. Training only the big lifts heavy when you are starting out and have little knowledge about form is a highway to injury. And most of your strength work will not translate to hypertrophy.
You can train a lot of muscles if all you have are free weights + bench. Simply search, "Home workouts Dr. Mike" on YouTube.
Stronglifts 5x5 starts you on an empty bar. There are tons of form videos online, and anyone can videotape themselves to see how they compare. Seems like injury is easily avoided by anyone with a modicum of interest in doing so.
I bought a Tempo Fit Studio about 6 months ago, and put it in my living room: https://tempo.fit/shop
It’s mostly dumbbell focused, so needs much less space than a barbell. That specific model brings its own screen, but you can get a smaller unit that just holds weights and uses your iPhone depth camera.
I follow their programs plus I select workouts that follow upper/lower/rest pattern. Maybe it’s less optimal than 5x5 but I’m getting great results regardless - so far down 4” at my waist and feeling a lot better; as the OP mentioned my back pain is gone.
The above advice is good, since the most important thing is getting all major muscle groups regularly.
But you might also look into calisthenics, which is enjoying a surge in popularity, it seems. Lots of good stuff out there on bodyweight training with a variety of adapted equipment.
You may find something by searching YouTube. I've found that there's a wide variety to the amount of equipment needed and at worse, just pick things out of different videos based on the equipment you have
I'm perhaps idealistic by saying that at least some of this time, these things can coexist. It's ok to make money doing a thing. I'm reminded of this video that makes an excellent point:
Part of the problem is that most of this works. If you pick up heavy things, you will get stronger. If you're trying to differentiate yourself you'll focus on specific techniques or sports, but really, the basics are not hard: do something that's difficult and your body will adapt to improve its ability to do that thing.
However, some specifics that I've found useful:
Barbell Medicine - focuses on strength training, not just barbells.
The Bioneer - a little lifestyle heavy, but the basic advice is sound.
Alan Thrall- also barbell focused, but lots of good advice to be gleaned there, including on bodyweight.
Ross Enamait - boxing focus, but bodyweight stuff. His book "Never Gymless" is good.
Underground Strength Gym - an oldie, but a goodie.
I think its a bit of a stretch to lump exercise simply into medical/health advice. I wouldn't tell you to go on YouTube to diagnose an illness you may have. But OP asked for guides on at home workouts and I think that YouTube is more than sufficient and safe for learning about what different exercises may be available.
