Preparation is fundamental to anyone hoping to attain their physique related goals. The word “prep” has become so overused that it’s actually easy to forget that it is short for preparation. Take food prep and contest prep, for example. We set aside time to prepare food in advance. Why? Efficiency is part of it, but it’s mainly so that we can repeat day after day of proper eating with no missed or imperfect meals. The entire concept of contest preparation is based on having what you need come the day of the show: a dialed in, competitive physique. Ultimately, preparation is about having what you need when you need it.
While I don’t think any of us ever truly anticipated the day where we wouldn’t have access to a gym, it absolutely never hurts to be self-reliant. Whether you coach yourself for a show, cook your own food, or have your own equipment, taking things into your own hands eliminates excess links in the chain and leaves fewer opportunity for things to go wrong. If you’re willing to accept that responsibility, there’s a really good chance that you will find it both rewarding and empowering.
More people are interested in putting together home gyms and making their own equipment than ever due to the Covid-19 virus shutting down gyms across the country. I’ve been tagged on social media countless times by individuals who have watched “The Build” series—where I make my own power rack—in an attempt to either show me their own creations or those of others. Honestly, it’s been awesome to see. Just the same, I have received email after email and DM after DM asking me if any formal plans for my rack have ever been posted online. Since they have not, I put together both a video and accompanying diagrams with written measurements so that you can make your own power rack.
Below are front and side scale drawings with measurements, as well as an alphabetized list of measurements that corresponds with the drawings. More importantly, make sure you watch the accompanying video because I go over all the measurements and provide you with as much insight as possible so that you can either duplicate my build or build your very own.
A. Total height of rack = 84 ¼”
B. Length of upright post = 84”
C. Total Width of rack at top = 48 ½”
D. Length of cross piece = 42”
E. Thickness of plate (3”W x 7”L) used on feet of the rack and to connect cross pieces = ¼”
F. Length of plate used on feet of the rack and to connect cross pieces = 7”
G. Total width of rack at the base including feet = 52 ½”
H. Distance from base of rack to center of first hole = 24”
I. Distance from top of rack to center of final hole = 12” (note: holes spaced 2” on center)
J. Total height of rack = 84 ¼”
K. Length of upright post = 84”
L. Total width/depth of rack from the side = 48”
M. Length of cross piece = 42”
N. Distance between bottom of the rack and cross piece = 3 ¼”
O. Thickness of foot plate = ¼” (3”W x 7”L x ¼” thick)
Hand two motivated individuals the same hammer and neither will create the same thing. But how do you find that motivation to build? Whether we understand it or not, are aware of it or not, discontent often lies at the heart of change. For me, feelings of inadequacy coupled with an irrepressible need for self-improvement got me motivated pretty early in life. A bench and barbell set that could serve as a heavy-duty clothing rack and dust collection unit for one guy, allowed me to transform myself both physically and mentally. This is for the one who helped me get started. Thanks, Dad.
There is often a great deal of confusion surrounding how to approach the process of getting in shape. Whether you’re starting preparations for a contest or want to get yourself in shape, the most challenging part is simply getting started. An evolving approach is best. Just as you wouldn’t go from being single to completely changing your life by moving in with someone you don’t know, I think it’s foolish to make grandiose plans to commit to a diet that is a huge departure from what you currently follow. What if that diet is just not right for you? To go from a diet that you have been following for a significant period of time, regardless of how good or bad it may seem, to one that is radically different is usually a mistake.
We're not going to bury our heads in the sand when it comes to anabolics. We know they work—no one's trying to tell you otherwise—and they're in the sport. But are the folks who don't want to go that route SOL? Evan Centopani explains how you can incorporate Animal Test into your programming to give yourself a boost and stay out of the black market.