I had the same issue when I moved. My solution was to buy a cheap bench, a set of adjustable dumbbells, and a doorframe pullup bar. You can accomplish most of the same things as SS by doing the dumbbell equivalents of the exercises. Legs are the main issue, but you can do Goblet Squats, Bulgarian Splits, and Reverse Lunges. They're not quite as good as the barbell versions, but you don't need a spotter, and you're doing it at home. You put on workout clothes when you wake up, spend 25 minutes working out, shower, and go to work. It takes away all of the friction. I wound up actually working out 3x as often and spending less total time at it.

Do you see results like many have seen from SS? I've read that dumbbell workouts aren't necessarily as effective as barbells but I like the convenience of doing it from home. I've got a set of 50lb Powerblocks, an exercise ball I use as a bench, and a power tower (https://amzn.com/B0098MAYNY), but I'm ineffective at it as I don't have a good plan, so I've fallen back to mostly jogging. Would you mind sharing your routine?

I'm happy with the results, but this is an 80/20 thing. I'm going for minimum time and money, and maximum adherence to the routine. This means do it at home, 30 sec-1 min rest between sets or superset, 8-10 reps per set since I'm not going for pure strength. I'd consider getting a small bench. They're under $50 for a small unobtrusive one on Amazon. I do 3x a week alternating routines:

A) Goblet Squats 3x8-10, Dumbbell Bench Press 3x8-10, Dumbbell Rows 3x8-10 each arm, Situps, 3 sets

B) Dumbbell Reverse Lunge 3x8-10, Dumbbell Press 3x8-10, Dumbbell Bicep Curls 3x8-10, Hanging Leg Raise, 3 Sets.

At 50 lbs, the Goblet Squat won't do much, so I would substitute something like a Bulgarian Split Squat. You'll be upgrading your powerblocks in no time...

>You can accomplish most of the same things as SS by doing the dumbbell equivalents of the exercises.

"Most"

With 50lbs dumbbells?

After 1 year of starting strength 50lbs dumbells won't be enough.

After never working out before and eating at a calorie deficit I was able to lift these weights after a year of SS.

165 Bench 300 Deadlift 105 OHP 200 Squat 150 Rows

"Most" isn't accurate. 80/20 isn't accurate because you are simply not getting the results SS would give you.

I've got a pair of adjustable dumbbells which go up to 85 pounds, and that's enough for me (315 bench 495 deadlift 195 OHP 385 squat 255 rows). I just do higher reps for the exercises which are hard to overload on. Get creative with the exercises (split squats instead of back squats), go to failure, and the training effect should be similar.

I'm curious how you got to a 495 lbs deadlift with two 85 lbs dumbbells?

I should clarify I didn't get a 495 lbs deadlift with only dumbbells. I'm simply stating I can get a good workout with them. I do glute-ham raises and high rep stiff-legged dumbbell deadlifts, and while my deadlift hasn't really gone up since I've mostly stopped doing them, it hasn't gone down either.

This seems smart, I should probably look into something similar. I wanted to add weights as well, but didn't want to invest in a full-on power rack just yet.

Just invest in a power-rack or half-rack, and you will be capable of doing heavy barbell squat (and also heavy bench press) in total security

No argument on that, but the expense of a good power rack and barbell set, and the space required is far higher than a small bench and a set of adjustable dumbbells. My version costs less than $200 and takes up about 3 sq ft and can be tucked behind or under other furniture when not in use. It's an 80/20 thing.

It (a) shouldn't take more than 60 minutes MAX for a workout and (b) shouldn't require a partner to check your form.

That's one of the big logistical reasons I prefer powerlifting over bodybuilding...it's simple & quick because of its high intensity. If you're doing it right, it shouldn't take you very long...unless you're waiting on equipment or something.

When you're starting out and learning the form, sure, a partner to check your form is invaluable. But after that, I never felt the need...my body knew when something wasn't quite right.

Starting strength has you do six to eight sets for each exercise^1. And it recommends "[taking] enough time between sets so that you don’t feel any fatigue from the previous set before you start the next one. For guys squatting 185 pounds in their work sets, this is five minutes between sets."^2. If you're doing six sets, and each takes you, say, a minute, and you're waiting a few minutes between sets, that easily adds up to more than 20 minutes per exercise. Also, if working with a partner (which you do dismiss), you're going to have to alternate. Alternating doesn't quite double your time, since you have your rest period while switching weights and doing the set, but it does increase it.

> When you're starting out and learning the form, sure, a partner to check your form is invaluable. But after that, I never felt the need...my body knew when something wasn't quite right.

I've heard a lot of stories about people who thought they knew they were doing the right thing, but badly injured themselves. I mean, I hope you're right, but I doubt I am. Also there's spotting for bench press (people die from benching without spotters or doing so in a cage), and if, for example, you go down for a squat and realize you've got too much weight, helping the weight go down less uncontrollably. Perhaps I could be more comfortable with benching alone if I did so in a cage, but I've never seen anyone else do that. Perhaps I could be more comfortable squatting alone if I got comfortable dropping the weight off my back. But right now I'm not -- so having a partner is helpful.

And finally, I'm also including changing before/after and showering in the two-hour time, since that's something I have to account for in my schedule. Being able to leave the gym 60 minutes after I got there would be pretty nice, actually. Even a little bit more -- 75 minutes -- would be great.

Perhaps I could try it again, having one personal training session a month to ensure my form's ok.

[1] This is from what I recall. Squats were the most -- a set with only the bar, three or four warmup sets, then three working sets. Deadlifts had only one working set, and everything but squats had only three warmup sets. I could be wrong, but not by much.

[2] http://www.muscleandfitness.com/workouts/workout-routines/4-...

Starting strength is terrible. I think the most popular programs (5x5, starting strength) are popular because good marketing and not necessary because they are actually good.

Both SS and 5x5 are just insane (in the bad way). They make you squat almost for every workout and I think that is terrible as it a) doesn't let enough time for the body to recover, b) for folks that body form is not ideal for squatting, c) overpowers your lower body, and you end up with a T-Rex type of body form.

I was very lucky to have few friends to introduce me to proper lifting 15 years ago in college. Usual bro-split, 3 times a week is much better and balanced in the long run.

a) You recover by eating and sleeping. b) Anyone can squat. How do you think people use the toilet. c) It works the body in precisely the way our physiology is.

This. If you start with a 'usual bro-split' where you work out each 'muscle-group' once a week, you won't see anything like the progress you'll see on SS or SL5x5 if you're a complete beginner.

Even at an advanced beginner/intermediate stage it's still better to work each 'muscle-group' twice a week.

Can you elaborate on this "usual bro split"?

> (a) shouldn't take more than 60 minutes MAX for a workout

60 minute workout, 30 minute to travel to the gym, change, shower after, change back into normal clothes.

> (b) shouldn't require a partner to check your form

You do to learn