The Art of Manliness - #595： Everything You Need to Know About Creating a Home Gym

00:00:00.000 brett mckay here and welcome to another edition of the art of manliness podcast in a time when

00:00:11.920 the world is dealing with a pandemic and many commercial gyms have shut down interest in

00:00:15.740 creating a gym at home has swelled whether working out at home is something you've been

00:00:18.860 mulling over for a long time or that you've just started to think about this show will help you

00:00:22.540 decide if and how to move forward on the idea my guest today is koop mitchell he's the founder of

00:00:26.560 garagegymreviews.com a website and social media community dedicated to reviewing personal gym

00:00:31.560 equipment and inspiring people to work out at home koop and i begin our conversation unpacking the

00:00:35.860 many benefits of having a home gym and talk about one of its potential downsides he then explains why

00:00:40.660 it's generally a big mistake to go all in all at once on a home gym and how he recommends making

00:00:45.020 the transition instead we then get into exactly what the startup cost of a home gym are and how

00:00:49.260 it's likely less than you think koop shares specifics on what he thinks are the essential

00:00:52.920 pieces of equipment to get cost breakdown on each and the companies that manufacture solid

00:00:56.960 equipment at an affordable price we then turn to the issue of space and koop shares the minimum

00:01:01.220 size footprint you'll need for your gym as well as solutions if you're working with a very small

00:01:04.860 area or live in an apartment we end our conversation with suggestions for exercising even if you have no

00:01:09.660 equipment at all after the show's over check out our show notes at awim.is garagegym

00:01:14.020 koop mitchell welcome to the show happy to be here brett thanks for having me so you are the

00:01:32.700 owner and proprietor of garage gym reviews it's a website social media accounts instagram where you

00:01:39.540 review gym equipment for your garage how did you get started with this yeah so my dad had a garage

00:01:45.880 gym growing up and it's actually the house that i bought and live in now so i have a garage gym in

00:01:50.520 the same place my dad had a garage gym he was a power lifter i started to train for hockey and

00:01:57.160 basically fell in love with the training and started to get into like competitive type of

00:02:01.620 like training environments so like power lifting crossfit that sort of thing i realized i was paying

00:02:06.860 like 150 bucks or something to go to this gym that you know i didn't love the equipment the coaching

00:02:13.180 was just okay and i realized man i actually have a tweet from like 2012 or something and it was like

00:02:19.800 if i only had a thousand bucks i could build an incredible home gym well fast forward i asked i think

00:02:27.120 my wife at the time she's my girlfriend and i asked her if i for like a basic setup to get started

00:02:34.060 for christmas and it was a squat rack a rogue sml2 squat stand a rogue ohio bar and some rogue hg 2.0

00:02:43.600 bumper plates that was the first thing but i realized i'm like very eccentric and i like to like i don't

00:02:49.180 do things halfway so i was like i've got to figure out a way how to get more of this stuff and how is

00:02:55.920 that going to happen how can i make that happen and i started doing research and i realized nobody's

00:03:00.380 really writing reviews or talking about gym equipment on the internet everybody's talking

00:03:05.320 about tech doing reviews on phones tools that sort of thing but very few people were doing it

00:03:11.040 anybody was doing it really on home gym starting home gym and the equipment like involved in it so i

00:03:16.740 decided okay this is what i'm going to do i'm going to create a wordpress blog i'm going to write

00:03:21.420 basically my best articles best reviews on products be as honest as i can and then i'm going to send

00:03:28.400 these to companies as my quote-unquote portfolio to basically like get products so people would send

00:03:35.260 me products and say hey i'll write this review for you well i started off by sending it to like the

00:03:39.840 biggest companies i still have like emails from like big companies like a laco saying like what would

00:03:45.520 we need you for you know like so we're not sending you any product but i would get a couple like jump

00:03:51.440 ropes or like massage balls and things like that and i was like okay this is awesome like i'll just

00:03:56.740 you know do my best work and maybe it'll like get better and better and better and over time it just

00:04:01.400 grew it just like i'd write reviews and then i'd get another product or i'd buy a product i'd write a

00:04:06.840 review we talk about on instagram started a youtube channel and the youtube channel kind of blew up

00:04:11.880 started the website started putting more money into the website and creating a community around it

00:04:16.820 and then started a facebook group the facebook group started blowing up and growing and just over

00:04:22.120 time it just kind of like amassed to this point that now you know we just help people not only find

00:04:27.980 equipment but also be inspired to you know start a home gym help them find the training they need for

00:04:32.920 the home gym and everything around it but honestly my goal in the beginning i'd love to say it was just

00:04:38.340 to help people and i just wanted to you know really do the right thing and help people but in reality

00:04:42.680 i just wanted a garage full of gym equipment and over time that grew to the point where i can help

00:04:48.400 people now and i can provide a lot of advice on the equipment that's out there does aleco now send

00:04:53.600 you stuff yeah yeah yeah so it's kind of funny we actually did a video recently where they came out

00:05:00.220 with a new spinning dumbbell and we dropped it off a 75 foot parking garage because they were trying to

00:05:05.640 prove like although it spins it's also incredibly durable and they had this awesome marketing video

00:05:11.740 where they were like dropping it off all these things and they like edited this video where they

00:05:15.720 dropped it off a building and i would message them i was like there's no way you dropped that

00:05:19.720 off the building like yes we did i was like how about like we recreate that so they said the dumbbell

00:05:24.380 we dropped it off the parking garage and everything ended up okay it's pretty cool and for those who

00:05:29.380 aren't don't aren't familiar aleco is like this they make high-end like competitive weights steel

00:05:33.540 weights that are really expensive yeah yeah so they make like the most expensive barbells they're

00:05:40.000 basically like the ferrari of gym equipment so the barbells that you see on the platforms for

00:05:45.040 like the olympic trials or on the olympic stage are often aleco same with bumper plates everything

00:05:50.580 like that very expensive very high-end and good quality yeah all right so right now we're in the

00:05:56.080 middle of the covid pandemic and we were talking before the show the interest in garage gyms has

00:06:01.680 skyrocketed because gyms across the country are shutting down to encourage social distancing so besides

00:06:09.240 the bit you know besides social distancing in the time of a pandemic what are the other benefits

00:06:13.960 of a of a home gym yeah so i like home gyms because there's no excuse for not working out i'm

00:06:22.520 trying to remove as many barriers to me reaching my goals and i think people other people should as

00:06:27.640 well so in in some regards it's like i'm kind of you know i recognize the areas in which i'm lazy

00:06:33.640 and one of the areas in which i'm lazy is i don't really like to leave my home my i have an office at

00:06:38.960 my home you know i like hanging out with my kids in my home you know i i mean that's where i spend

00:06:43.840 most of my time and i think most people are that way so why would i have a membership where i have to

00:06:49.940 drive somewhere and have to be around people that i don't know or don't necessarily like i've got to

00:06:55.900 pay to use it to have bad equipment like i don't get to choose the equipment i get to use i got to wait

00:07:01.840 for somebody else to use it when i could build a basic setup that's going to accomplish 90 of the

00:07:07.620 training i need to do for under 1500 2000 bucks so one of the greatest benefits i think is you're

00:07:14.280 saving time and by saving time you're saving money right so you're saving time in the fact that you're

00:07:20.020 not having to drive somewhere you're saving time in the fact that like you get to get through the most

00:07:25.740 efficient workout you can because you're not having to wait on people you're saving money because

00:07:30.580 you know i know you've had mr money mustache on the podcast and he talks about this all the time

00:07:35.080 but you're not having to like spend the resources to go somewhere which involves getting in your car

00:07:40.760 and you've got car maintenance you've got gas you've also got the opportunity costs that are

00:07:46.000 associated with spending time in the car when you could be spending that time on working out

00:07:50.140 so you're adding on average most people around 15 to 30 to an hour extra time that you could be

00:07:57.680 spending just on working out and then at home but you're having to go to the gym so one of the big

00:08:02.420 benefits i think is not wasting time not wasting money and also it's always there so the home gym is

00:08:10.220 always calling your name you walk by it all the time you know if it's in a separate room or if it's

00:08:15.240 a basement or garage it's right there so every time you walk by it's calling out to you hey you can

00:08:20.940 improve hey you can become better hey like come and get a workout in you don't have an excuse no longer

00:08:27.180 can you say like right now with covid going on people are saying i can't go to the gym that's a

00:08:32.620 great excuse for people to make because they literally can't but it's not a good excuse if

00:08:37.340 you have the setup at home and here's the thing you're never really gymless you can always work

00:08:43.140 out at home there's always something you can do at home there's some movement you can do but having

00:08:48.000 the tools in your toolbox in order for you to accomplish your physical goals is a great way to

00:08:52.740 accomplish them and i think a huge benefit to having a gym well that point you made about

00:08:56.740 it removes the friction out of working out there's no longer excuse whenever we've had guests on the

00:09:00.620 podcast to talk about how to form good habits that's one of the key things they talk about is

00:09:04.640 make it as easy as possible for you to do the thing and by having the gym right in your home you've made

00:09:09.860 it as easy as possible for you to go to the gym oh without a doubt yeah yeah you're removing those

00:09:15.060 barriers entries i know do higgis talk about that in power of habit atomic habits they talk about that

00:09:20.300 removing the barriers to entry in order for you to like progress move forward you have to recognize your

00:09:26.280 limitations in the way in which you're lazy and i think having a home gym helps you achieve that

00:09:31.220 and it doesn't the thing is it doesn't have to cost as much as people think i think that's

00:09:35.620 like this barrier in people's mind is like i can't afford it i can't afford it i can afford payments

00:09:40.240 but i can't afford a gym when in reality i think a better idea to look at it would be cancel your gym

00:09:46.120 membership now do body weight work while you save the money you would be spending on your membership

00:09:50.340 for a year or so you can be just as healthy doing that and then buy a home gym and i think you'd be

00:09:55.880 much better off you'd have an asset that you could sell later on if you wanted and you're not paying

00:10:00.740 the man you're not paying a membership this you know you're not financing your gym habit it's at your

00:10:05.680 house and we'll talk about the startup cost for a home gym here in a bit but another benefit that i

00:10:10.820 found of having a home gym and you talked about this a little bit too in your answer is that you get

00:10:14.560 to customize what you have in your gym i know when i worked out at a gym that was one of the more

00:10:19.480 frustrating things like there was a piece of equipment that i i wanted to use but they didn't

00:10:23.780 have so i i couldn't do it or they wouldn't allow certain exercises right they wouldn't allow like

00:10:29.740 olympic lifts or power lifting so you if you wanted to do that you couldn't do it but at a home gym you

00:10:34.520 can yeah that's right yeah you can do any type of training in your home gym it's really only limited

00:10:39.320 to the equipment that you buy so your budget and also your creativity so here's the thing there are

00:10:45.320 more companies today selling gym equipment than there was at any time in history and the reason

00:10:52.800 is largely thanks to crossfit which created the barbell revolution which then created like this

00:10:58.080 functional movement so less machines less machines they take up less space they cost less so you can

00:11:03.920 have more in your garage gym or your home gym and then beyond that it spurred this home gym revolution

00:11:09.180 where now all these people they're breaking free from their memberships and they're customizing their

00:11:13.920 gym to their training style so if like you you like to do power lift or strength lift i know you follow

00:11:19.820 barbell logic that type of training you mostly squat deadlift bench overhead press and you have some

00:11:26.200 accessory work it's all centered around a squat rack a platform a barbell and some weights and a flat bench

00:11:33.760 that's a pretty basic setup you don't need all the things that you would pay for at a membership gym

00:11:39.640 you don't need like a cable curl machine you don't need a preacher curl machine you don't need a ham curl

00:11:45.080 all these like you know isolating movements you don't need that to get strong what you need is willpower

00:11:51.640 and some basic tools and so you can buy whatever level of quality that you can afford or want to so if you

00:11:58.780 want to buy a barbell with volcano type knurling that's 200k tensile strength steel knots or super

00:12:06.040 stiff and put it on a rack with you know three by three inch uprights with one inch holes that are

00:12:11.460 just massive you can do that but you could also get away with just buying a super simple setup it just

00:12:16.820 depends on how you're training and that's not limited to just people that do basic training because

00:12:21.240 there's a lot of people that body build and do that type of training in their gym they just get unique

00:12:26.320 with the way that they come up with their their movements so they're building like we just posted

00:12:30.660 two days ago a diy cable setup on youtube so for 25 bucks you can build a lat pull down that attaches

00:12:37.980 to your rack you can build all that stuff so you can accomplish what you want to but yeah it all depends

00:12:44.000 on your goals and what type of training and you can you know create that in your own home and another

00:12:49.100 benefit you tout on your instagram page a lot is that a garage gym if you have kids you have a family

00:12:53.920 it allows you to spend time with your family while you're working out so you know before if you're

00:12:57.500 going to the gym like that wasn't time you were seeing your kids now with the gym in your house

00:13:00.940 you can actually do this stuff with them and foster a culture of physical activity in your family

00:13:05.920 yeah certainly yeah i mean i want to live i'm a father i've got two kids i've got a one-year-old

00:13:12.300 and a soon-to-be three-year-old i'm a husband i'm sure a lot of your people listening are similar

00:13:17.940 much of that and my main goal in life i mean at the top of my hierarchy of priorities is not fitness

00:13:25.020 it's a little bit down the list but what is high up there are my kids and my wife and i want to make

00:13:30.360 sure they know that i care for them that i love them and i don't want to just tell them what to do

00:13:34.480 i want to show them what to do so you know it's it's it's a it's a leading from the front type of

00:13:40.640 feeling so i don't want them to get older and me tell them hey you should work out when they've

00:13:46.560 never seen me put in effort they've never seen me work out whereas now my kids are going to grow up

00:13:51.960 just being around it just like i did they're just going to grow up being around it getting used to

00:13:56.940 it hey mom and dad work out in the garage it's a part of our lifestyle we hang out there it's not

00:14:02.160 like i oh i have to go to the gym today and get this workout i don't complain about it i enjoy it

00:14:07.980 and they're a part of it so my son i've got like a three pound kettlebell he'll come out there and like

00:14:13.060 do a couple swings i've got like these little cute two pound dumbbells he'll come out and do

00:14:18.000 some deadlifts and he's like look dad i'm exercising and it's just i mean it's just awesome

00:14:22.680 to see and it just allows me to have more quality time with them i mean i want i don't want like i i

00:14:29.240 believe that it's not just quality that matters it's quantity and so i want to spend as much time

00:14:33.940 with them as possible and if that's the case then you know why not bring my workouts home it's not like

00:14:40.020 they're bugging me like i do a set and then i hang out with them it's not too difficult so yeah i mean

00:14:44.760 for being a better father being a better mother i think a home gym i think it's it's one of the best

00:14:50.260 things you can do because you're taking that time that you would be spending hours at the gym you're

00:14:55.080 now spending with your kids in an environment that's healthy for you and healthy for them all right so

00:14:59.840 we've been taught in the benefits of garage gyms home gyms so it saves you time saves you money

00:15:04.180 removes the friction from exercise you can customize your gym how you want it to be

00:15:09.280 and helps your family and social distancing what are the downsides of a home gym yeah so

00:15:17.380 here's some of the downsides one of the downsides that i think a lot of people don't think about

00:15:23.740 because they'll see like we post on instagram like cool gym setups and so it's exciting they get excited

00:15:29.220 about having these things but they forget that oftentimes you're working out alone now you don't

00:15:34.480 have to work out alone but i think you know a lot of home gym owners they end up spending a lot of

00:15:41.400 their time working out is by themselves okay i always suggest inviting people over you know like

00:15:47.720 inviting your neighbors friends training partners all that kind of thing is going to help you but a lot

00:15:53.560 of the time you may be in there alone so what that means is if you're used to going to a crossfit gym

00:15:58.460 or any type of like group exercise program where you're motivated by the other people you're training

00:16:04.460 against or motivated by you know larry who's on the cable machine he's got big biceps and he looks

00:16:10.040 over at you because you know he likes the movement you're doing and you know he thinks you know you're

00:16:15.400 looking swole or whatever if that kind of stuff motivates you you're not going to get as much of

00:16:19.800 that in the home gym i think there's a disadvantage there where it's less motivating and it's harder

00:16:25.180 to do because there aren't people watching and it can also often be cold or hot depending on if you

00:16:31.600 have your you know gym climate controlled if it's in the garage or shed outdoors things like that but

00:16:37.300 on the flip side it has benefits to it because you're doing you know i know this is something you

00:16:42.940 talk about teddy talks about this voluntary hardship so you're voluntarily doing something that's harder

00:16:49.820 than i think you know you would ordinarily do it's harder to work out by yourself it's harder to

00:16:55.160 work out alone it's harder to have that motivation but because you're doing that you're not only

00:16:59.900 increasing your physical strength you're also increasing your mental strength so i think one of

00:17:04.900 the biggest disadvantages to home gym is you are working out by yourself and you have to motivate

00:17:09.940 yourself but i think if you spin it properly it can be a very good thing and a lot of people to be

00:17:14.900 honest they like spending time alone so it's it's not a big deal all right so let's talk about

00:17:19.380 starting a home gym when you've been doing this for a while and you've seen people start home gyms in

00:17:24.940 themselves and you probably get lots of questions what are the biggest mistakes you see people make

00:17:30.180 when they start a garage gym or a home gym yeah i think i think the biggest mistake is spending just

00:17:35.460 an inordinate amount of money from the very beginning just going over the top and just buying

00:17:41.780 as much as they can buying it all at once because they think they're going to enjoy it i like the idea

00:17:48.380 of just dipping your toe in the water trying to decide if it's something you're actually going to

00:17:53.200 stick to and like and then banking your purchases if you're just going to like stay at

00:17:58.700 at a commercial gym never work out at home if you were spotty at working out at commercial gym

00:18:04.300 chances are you're probably going to be spotty working out in your home gym too

00:18:07.760 so don't also make a bad financial decision by buying all this equipment just because you want your

00:18:13.320 garage or your home to look cool wherever your gym is so i would suggest like trying going out in

00:18:19.940 your garage or wherever you're going to work out and just doing some body weight stuff buying some

00:18:23.620 basic stuff like a pull-up bar or like some dumbbells or something and just like getting

00:18:28.640 used to working out on your own while you have your commercial gym membership and then once you've

00:18:33.740 decided hey i've got the mental fortitude to make this happen hey this is something i enjoy hey i've got

00:18:38.940 the money to make it happen then dropping some money and you know building your home gym i think you know

00:18:44.900 what i think that's one of the biggest mistakes i see is just people spending too much from the

00:18:49.160 beginning however there's also the flip side of that and that is you because this equipment is so

00:18:55.040 heavy it costs a lot to ship oftentimes so i'm kind of the opinion dip your toe in the water decide

00:19:02.200 that you like to do it and then buy the equipment you want to make it happen because if you just buy a

00:19:08.420 little bit at a time you're going to be paying extra for shipping whereas if you buy say if you go to

00:19:13.380 rogue fitness or rep fitness or some of these other companies if you buy a rack or a certain

00:19:19.360 amount of weight oftentimes they'll allow it to ship for free so then you can also throw on your

00:19:24.020 plates your bar i mean we're talking about thousands of pounds worth of equipment and you can end up

00:19:28.800 getting it shipping for free whereas if you did it separately you'd probably pay you know an extra

00:19:33.660 500 to a thousand bucks just to have it shipped to your door what's that saying about crying once

00:19:39.340 cry twice buy once cry once yeah buy once cry once so if you buy right the first time you know your

00:19:47.020 wife slaps you once right so if you buy right the first time you won't have to continually go back

00:19:52.780 and like upgrade or like sell stuff on craigslist or have stuff break and you have to buy something

00:19:57.900 new you know if you buy right the first time you're not going to have to do it again you're going to

00:20:02.560 have a better more enjoyable experience you're going to like using your space that's something that's

00:20:08.160 another mistake is people not making a space that they enjoy to go to you should make your gym a

00:20:14.100 space that draws you that you want to spend time in so you know some people they like you know it's

00:20:19.700 not a home gym unless it's grungy and there's rust and chalk everywhere and dirt on the floor well

00:20:24.720 personally i don't like going to places like that i like order and i like it to be kind of clean i like

00:20:29.880 to be bright so i can see what i'm doing so i try to make my space accordingly so that i spend more

00:20:35.680 time there whatever helps you spend more time there i think is going to be beneficial all right

00:20:40.300 so the big mistake don't go all in right at the beginning and then also you may i think it's

00:20:44.340 interesting point don't cancel your gym membership right away if you're thinking about doing this

00:20:47.720 sort of transition there yeah definitely so dave tate he owns elite fts he's a powerlifting coach

00:20:54.140 he used to train at west side barbell which is the strongest gym in the world he has a suggestion

00:21:00.200 which i really like and that is just do some of your accessory work at home so if you're on a

00:21:06.540 training program let's say you're powerlifting and you want to like you have weak hamstrings or weak

00:21:11.780 quads or whatever and you want to bring those up or you have weak abs let's say then buy a ab roller

00:21:18.220 and use that at home for your accessory work just dip your toes in a little bit at a time and then after

00:21:24.200 you've decided okay i really want to do this you can build up over time i think you know not i think

00:21:30.520 canceling your gym membership and going cold turkey like that's difficult for a lot of people there are

00:21:35.960 people that can do that and if you can do that you know you can do that because you do that in other

00:21:40.560 things but there's a reason nicorette gum is out there it's because people like they need to slowly

00:21:45.940 wean off they need to slowly change so i think keeping your commercial gym membership and also you know

00:21:52.680 having a home gym building it up over time i think that's a smart decision yeah that's what i did when

00:21:57.160 i started the home gym i kept my gym membership and eventually phased out of it once i realized that

00:22:02.380 yeah the home gym was what i would be doing yeah yeah i think i think that's what i think it's what

00:22:06.760 most people find themselves doing did you when you built your home gym did you buy it all at once

00:22:12.720 or did you kind of just get some basic items slowly no i got like this like the the basic setup so

00:22:18.660 squat rack barbell plates that was it great and that's probably kind of what you have now do you

00:22:24.740 have anything additional to that i've added some barbells like some specialty barbells we can talk

00:22:29.720 about that and we talk about and what do you do after beyond the basics but that's it's pretty much

00:22:33.060 the same not much i've added a platform that di'd wide that's it it's the same setup for the most part

00:22:38.840 yeah that's how i think that's how most people are you realize like wow i go to the gym and there's

00:22:45.140 like 500 machines well turns out i only really use 10 of them or five of them you know it's like

00:22:50.540 i don't need all this extra stuff and you know that's where you can save money and

00:22:54.640 have a home gym that's like a minimalist or a budget style all right so let's start everyone's

00:22:59.660 listening this probably thinking when they people think garage and they probably they're probably

00:23:02.820 thinking cost you say you can save some money doesn't really it isn't that expensive to start a gym

00:23:07.060 what are the startup costs for starting a home gym yeah so one it depends on your training and

00:23:12.540 your goals i would say first outline what your goals are is it to lose weight well you probably

00:23:18.540 don't need as much strength equipment if you're trying to lose weight are you training for a

00:23:22.660 marathon you know that sort of thing so first dial in your goals once you have your goals lined out in

00:23:27.960 the style of training then you can decide your essentials but this is what i think the essentials

00:23:32.420 for most people are i think most people should have a squat rack the reason you should have a squat

00:23:38.440 rack is because one it allows you to lift safely two it allows you to do like some of the most

00:23:43.640 beneficial movements in history which is like a back squat an overhead press a bench those sorts of

00:23:50.540 things and it also allows you to do a pull-up so it's another place that you can do pull-ups

00:23:54.540 you the squat rack is where a lot of your training is going to happen so you can buy a squat rack

00:23:59.660 you can get squat racks that honestly i would recommend as cheap as 300 200 dollars in addition to that

00:24:07.140 i think you want a nice barbell a nice olympic barbell because of the increase in barbell training

00:24:12.980 they're much cheaper today so you can get a high quality made in the usa barbell for around 250 bucks

00:24:19.240 if you don't want to main the usa barbell you can get them on amazon for around 150 or 200 and it still

00:24:25.560 be quality in addition to that i think you should have a bench a bench allows you one a place to flat

00:24:31.560 bench it also allows you a place to do dumbbell rows and shoulder presses and sit on in between

00:24:38.440 sets that sort of thing you can buy an amazon basics bench that we reviewed and honestly can

00:24:45.180 hold up to 600 plus pound benches for 50 bucks shipped to your door okay so super cheap and then

00:24:51.820 in addition to that i think you want some weight plates so you want some weight plates to go on your

00:24:55.780 olympic bar weight plates you can get iron or you can get bumper plates for most people who aren't

00:25:02.820 doing olympic lifts they're not doing cleaning jerks and snatches what they're doing is they're doing

00:25:07.720 squat deadlift bench overhead press and some rows and landmines some other like ancillary lifts i think

00:25:15.100 you're fine getting iron and honestly i would suggest most people looking on facebook marketplace or

00:25:20.520 craigslist for iron plates because iron is iron like yeah they can ship and break over time but most

00:25:26.960 of the time they're gonna weigh what they do today the same that they weighed 10 years ago they may be

00:25:32.140 a little bit heavier because they've had some shock on them and some blood other than that you know i mean

00:25:36.620 they're pretty much the same like type of thing so i suggest looking on craigslist for iron plates

00:25:42.300 getting a set that is a little bit more than your max lifts so that you have something to shoot for

00:25:48.120 and then as you get stronger you can buy more plates so i suggest buying iron plates looking

00:25:54.320 for iron plates for about 50 cents a pound on craigslist and then if you want to do addition

00:25:58.960 to that there's a lot of other things you can buy like dumbbells you know incline benches all those

00:26:04.100 sorts of things but i think in the beginning what you need is a squat rack a barbell a flat bench

00:26:10.080 and olympic plates we're gonna take a quick break for your words from our sponsors

00:26:14.180 and now back to the show and you actually you wrote a an article on our site a guest post last

00:26:20.720 year about how to how to build a home gym on the cheap and you lay out exactly what you can get

00:26:24.820 for a basic gym setup and it cost about eight hundred fifty dollars which i mean if you do the math like

00:26:30.360 most gyms they cost what 59 to 79 dollars a month i mean in a year and a half you would have paid for

00:26:36.680 that by quitting the the gym and just buying the stuff working out from home oh without a doubt and

00:26:42.160 that's just that's what i like to get across people is that's just factoring in the cost that

00:26:47.320 you hand over to the gym owner right that doesn't include the cost of the fast food that you often

00:26:53.280 buy when you're going home because you feel good about yourself you did this work so i might as well

00:26:58.000 stop in here real quick and get some food or the protein shakes that you buy at the gym or the extra

00:27:03.060 equipment that you have to buy to use the gym or the time you have to spend to drive there or the time

00:27:09.080 or the money you have to spend for the gasoline in your car or the car maintenance all those sorts

00:27:12.680 of things so although like an average gym membership is around that cost that doesn't include everything

00:27:18.780 else that people don't think about so in reality you can end up paying for your gym without losing

00:27:25.080 money in probably about nine months worth of gym membership you can have a full setup of a home gym

00:27:30.800 and if you buy right you're going to buy things that you can resell later on if you don't like it

00:27:35.900 or if you want to upgrade so there's lots of as you said there's lots of companies out there making

00:27:40.320 gym equipment for the home i mean like five years ago there wasn't this many for someone who's budget

00:27:45.340 conscious say they don't have they don't they can't drop thousands of dollars to build a home gym

00:27:49.880 what specific companies do you recommend they check out to find quality affordable gym equipment

00:27:55.380 yeah so i suggest a few items that they spend money on and then other things don't matter as much so a barbell

00:28:03.180 i think is really something that you should buy that's quality you should save up for something

00:28:07.340 that's quality thankfully today that doesn't mean thousands of dollars like i said earlier you can

00:28:12.880 get a made in usa barbell from rogue fitness who i would often suggest for barbells you can get a rogue

00:28:19.160 ohio bar or rogue ohio power bar or rogue bar 2.0 those are all of the best olympic bars best value

00:28:26.740 powerlifting bars that we often suggest you can get those for around 250 bucks shipped to your door

00:28:31.800 that's a company i would suggest looking for barbells for squat racks and that sort of thing 0.99

00:28:36.580 i would suggest looking at rep fitness fringe sport or titan fitness not because i don't like

00:28:41.960 rogue fitness for those things but i think you can get a chinese made rack and it's going to get you 0.99

00:28:47.580 pretty much a long way there and it's going to be safe and work and everything like that but it's

00:28:53.060 going to be a lot cheaper so titan fitness fringe sport rep fitness for that sort of thing

00:28:57.600 plates same thing so i would actually suggest if you want iron plates cap barbell on amazon

00:29:03.880 that's a cheap company that makes you know they've been making standard barbell iron plates for

00:29:09.800 decades okay the design hasn't changed there's not really much innovation to happen with a 45 pound

00:29:15.860 plate of steel i would look to cap barbell on amazon or some of those other companies for those

00:29:21.520 and then benches again rep fitness titan fitness fringe sport bells of steel is another company

00:29:27.880 if you want to go to a higher end you can go to some of those like rogue fitness sore necks

00:29:33.620 aleco prime fitness those sorts of companies but i think for most people those lower cost options for

00:29:40.080 those items i would look to like a titan fitness rep fitness fringe sport bells of steel those sorts of

00:29:47.060 companies for those items yeah when i started my garage gym it was pretty much all french sport i got

00:29:51.880 introduced to them via atomic athlete they're based in austin and french sport pete the owner of it is

00:29:58.240 also based in austin that's how i got introduced got my rack it was no frills but it kept me safe i

00:30:03.820 had hit lots of prs on it it worked barbell i used great i got the rubber plates from them as well

00:30:09.620 still using those it's been five years fantastic oh that's that's the thing is to be honest a lot of

00:30:16.460 the upgrading that happens isn't because you necessarily need it you know it's like a car

00:30:21.240 for instance most people that drive jeeps they're not going off road with them they just like them

00:30:26.220 because they look cool they can take the top off that sort of thing this i mean it's the same thing

00:30:31.080 for gym equipment the more you spend the benefits that's going to come from it the you know it's not

00:30:37.020 going to be as much as going from a five dollar barbell to a hundred dollar barbell right so if you want

00:30:43.500 to spend more money and you want those features they're cool to have and they can be helpful and

00:30:48.980 you like looking at them and they feel better they may be able to hold a little bit more weight

00:30:53.480 but to be honest squat racks most of them are two by three or three by three uprights made of 11 gauge

00:30:59.440 steel with some holes in them there's really not that much variance between them so you can buy

00:31:06.480 something cheap and honestly get away with it for the rest of your life and upgrade if you want to

00:31:10.940 i just know most people they like to have nicer things they like to have things they can show off

00:31:15.220 and things that they can enjoy using more so they'll end up spending more money but you don't

00:31:20.220 have to it's not a need it's just a one well i upgraded my squat rack recently and the only reason

00:31:25.720 i upgraded was because my uh reynolds my barbell coach had started having me do like stuff with bands

00:31:31.220 as i was lifting so i needed pegs where i could put the loop the bands through and then put them on the

00:31:36.060 barbell and i couldn't do that with the the fringe sport rack so now i have the rep rack it's fantastic

00:31:41.800 i like it a lot it's awesome and i gave the uh the rep my fringe rack to a buddy and he it's still

00:31:47.440 he's still using it oh yeah and the thing is you got that rack because you wanted to do use band pegs

00:31:54.360 but the fact of the matter is you could get by not doing banded lifts or you could get heavy dumbbells

00:32:01.220 and secure the bands to the heavy dumbbells and then secure them to the bar if you really wanted

00:32:05.480 to right so you know it's just like you don't have to do those things they add nice convenience

00:32:11.060 features but really a home gym you're limited to your creativity less than you are your budget i was

00:32:17.560 actually using dumbbells for a while and i just it was getting annoying having to do that so i i went

00:32:22.900 for the pegs yeah it definitely band pegs are definitely helpful more secure all right so you don't

00:32:28.420 spend a lot 850 bucks that's uh less than an iphone well here's a question you mentioned a lot of these

00:32:32.800 brands like affordable brands fringe titan rep they're made in china are they seeing issues with

00:32:38.000 the covid thing disrupting supply chains etc oh without a doubt yeah so pretty much everybody i mean all of

00:32:45.120 these companies are importing some form of equipment like rogue fitness for instance the bumper plates

00:32:51.020 they're selling they're made in china like nobody really in the u.s is making bumper plates due to the

00:32:56.540 working conditions required to make them so all of these companies all these home gym companies or

00:33:01.940 just gym equipment companies in general they're going to be feeling some sort of heat so they've got

00:33:07.560 orders probably that in china they're not shipping they're not being made as quickly they're sitting

00:33:12.200 on the shores because they've had you know china's had quarantines out for a while so there is going to be

00:33:18.680 a stock issue especially with how much demand is happening home gyms right now like in march

00:33:25.800 2020 more people are buying gym equipment than really any other time of the year except for

00:33:31.140 maybe black friday so it's basically a black friday in march but the issue is there's more limited

00:33:37.920 stock because there's difficulty getting it into the country so if you're going to start a home gym

00:33:43.380 right now if you want to start one it's probably best to order now and i'm not saying that because

00:33:48.460 i'm just trying to get you to buy stuff i'm saying that because if you want one you may not be out of

00:33:53.040 luck on a lot of items because we're already seeing a lot of bumper plates and bars and racks

00:33:57.920 that are coming from china they're already going out of stock because companies they didn't foresee

00:34:02.640 this happening i mean who did right they didn't foresee this happening so they don't have a stock

00:34:07.120 to keep up with the demand so we mentioned stuff you can buy affordable gym equipment you on the site

00:34:14.020 you and on your instagram page you talk a lot about diy equipment is there any stuff that you

00:34:19.440 recommend that people build themselves they can get away with and use yeah i think anything that

00:34:24.600 you see that's like fun or adds an extra movement to your training you should try and make a diy

00:34:31.600 version of it see how you like it before you buy one so for example some cheap ones that are off the

00:34:36.520 top of my head a slam ball okay a slam ball or an atlas stone you can make a hundred pound slam ball

00:34:42.900 using a 16 inch uh four square ball so you buy a four we've got we've got diy instructions for all

00:34:49.400 this stuff on the website but if you have a four square ball you can buy off amazon 16 inches for

00:34:54.720 maybe like i don't know 12 bucks or something you can fill it with 100 pounds of sand use a like a

00:35:01.100 tire repair kit to repair the hole you can rack it wrap it in duct tape if you want you got a hundred

00:35:06.340 pound bag of sand there's a lot of stuff you can do with that another one is a cable pulley system

00:35:11.280 you can make a cable pulley system with a simple pulley some cable some like one-eighth inch cable

00:35:17.980 and a plate post that you make out of black iron with a pipe flange on it there you go you have a

00:35:25.320 diy plate post an axle bar that's another one you can get schedule 40 pipe from home depot get some

00:35:32.060 flanges some plastic like tube flanges to basically be your olympic sleeve collars and then you have an

00:35:38.260 axle bar things like that i think are great to build there's there's all sorts of like stuff i

00:35:43.560 would suggest building for like storing items like storing your dumbbells most people shouldn't buy

00:35:48.880 things to store items they can just make them out of wood or things like that you know and you can

00:35:54.180 have a fun time doing it as well chop your wood it'll warm you twice so those sorts of things are

00:35:59.340 things that i would suggest making i wouldn't suggest most people making a squat rack although we do have

00:36:05.320 diy options for that i just think the safety there you're better off buying one and they're cheaper

00:36:10.120 i've seen some pretty nice diy squat racks made of wood on your instagram page oh yeah they're they're

00:36:15.800 cool the issue is what happens is those holes that are used for the j cups and the spotter arms

00:36:22.620 if enough weight put on there they end up getting loose and that bar can end up falling off i i feel safe

00:36:29.360 in a wooden squat rack it's just the amount of lumber required to make a power rack that's safe

00:36:34.940 you could get a squat stand delivered to your door for not much more or are there any pieces of gym

00:36:39.740 equipment you think are just gimmicky that you don't think people should skip oh there's so much i mean

00:36:44.080 there's so many people trying to capitalize on this market that they come out with stuff that's

00:36:48.800 completely you know you don't need so i wouldn't fall into it you know like you have like the obvious

00:36:55.280 ones like shake weight and some of those other as seen on tv type pieces of gym equipment that

00:37:01.660 obviously i would avoid i think i think anything that doesn't that i wouldn't categorize as a as a

00:37:12.640 essential could be seen as a fad so there's a couple things like lever arms or jammer arms personally

00:37:18.860 i like jammer arms they're these arms that attach to the front of the rack and allow you to do like

00:37:23.760 these movements similar to a landmine they work well the difficulty is most people should not be

00:37:31.240 buying those until they have a full-on squat rack barbell and all the other basics and then even then

00:37:37.620 there's other attachments they should buy so i would be weary i wouldn't say there's so much fads

00:37:42.820 but i'd be weary spending a lot of money on things like belt squats jammer arms monolith attachments

00:37:50.320 different things that attach to your rack because you're probably not going to use them as much as

00:37:54.920 the other things and your money's better spent on buying a nicer barbell a nicer squat rack that

00:37:59.900 sort of thing once you have those laid out then you can go after the more you know fun cool fad type

00:38:05.000 stuff and that's what i've done with i haven't added really fad stuff but i've over the years i've added

00:38:09.800 like specialty barbells whenever my training has not necessitated it but it would be nice to have so

00:38:15.200 like now i have a deadlift bar right so it's a little bit longer so you can it has more bend to

00:38:21.820 it i've added a i got the curl bar what do you call the thing it's like the curly q looking thing

00:38:27.560 yeah easy curl bar an easy i got an easy curl bar now i've added the duffalo bar oh that's a good

00:38:33.580 bar which is yeah it's really nice it's great for squatting whenever my bicep tendonitis flares up

00:38:37.560 kind of take some pressure off the elbows and i got a safety bar so it's that thing where you got

00:38:42.160 the handles there i also have that and that's that's pretty much all i've added i've also added

00:38:47.200 a what else i've added the box squat thing so i've added that night and i again when i when i buy this

00:38:53.820 stuff i try to like find affordable options so the box squat i got from some website in new york

00:39:00.360 i don't know the name of the company but like their website was like it looked like it was built in

00:39:03.620 1995 new york barbells new york barbells i love that i got it from there it was super affordable

00:39:08.540 i love their website because they haven't changed it all and it works great it's like it was a lot

00:39:13.260 it's a lot it was a lot cheaper and a lot it weighed less than the rogue version so shipping

00:39:18.120 was less too oh without a doubt yeah things like that you don't need to spend a lot of money on

00:39:22.500 because you're just looking for a place that you can sit down on there's not a lot of safety involved

00:39:26.940 you know i mean it's just a square box so spending like as little money on pot as possible on those

00:39:32.840 things that's super smart i have the rogue squat box to be honest it's pretty annoying because

00:39:37.580 it's so big and heavy you don't want to move it around like you're going to get an injury trying

00:39:41.420 to deadlift that thing and move it around so yeah i think cheaper items like that it's a great idea

00:39:45.900 and there's so many smaller companies out there now where i mentioned some companies and there's

00:39:50.620 just hundreds of others that are selling either one-off products or have specialty stuff like you

00:39:55.840 mentioned the duffalo bar kabuki strength making some of the best specialty bars in the world

00:40:00.660 that's another great option but really that's after you've decided like you did like i've committed to

00:40:06.600 this i really enjoy it it's a great part of my life i want to add some items let me start buying

00:40:11.120 these specialty bars that can increase your experience hit your body a little bit differently

00:40:15.240 but in reality you could probably get by and get just as strong and fit using a barbell yeah it took

00:40:20.760 me about three years before i started buying specialty barbells yep so yep that's a i mean that's a that's

00:40:26.800 more than most people most people it's like you know a couple months six months they're buying them

00:40:31.600 by that time after three years you know you're committed and yeah there's no reason or no issue

00:40:37.500 buying a bunch of extra stuff all right so let's talk about another issue that people might have so

00:40:42.260 we've we've solved the money problem like isn't it expensive 850 dollars you're paying that a year at

00:40:48.280 the gym what about space yeah so here's what i like to say is the more space you have that's the more

00:40:56.340 options you have to train but you don't have to necessarily have a ton of space so i've got a

00:41:02.760 friend his name's john call he his instagram name is jujimufu he's got a few million followers on

00:41:09.200 instagram one of the reasons he got popular in the beginning was because he was working out in his

00:41:14.080 kitchen so he literally off the dining room he lived in an apartment off the dining room right behind his

00:41:20.700 dining room table he had a squat rack and that's where he stored all this stuff that's where he did all

00:41:25.140 his workouts and he has like a 650 pound deadlift so he got really strong in a very small space

00:41:30.820 honestly the really the amount of space you need is about a nine by nine room you need nine by nine

00:41:37.600 because a barbell is about seven feet long you need about a foot on each side to put plates on

00:41:42.980 and you know you need some room out in front of the rack to work other than that you probably want

00:41:49.360 height depending if you're doing overhead press you know you can do a short ceiling room you just can't

00:41:53.900 stand up and do overhead press you have to sit down for it but i think in a small like small room if

00:42:00.060 you have an apartment or things like that there's also options that allow you to fold things up into

00:42:04.340 the wall so there's a company called prx performance based out of fargo north dakota and they have these

00:42:09.700 racks that fold up four inches they stick four inches off the wall when they're folded up and then

00:42:14.420 you can fold them down to use them so if you have a garage that you like to park in you just fold it

00:42:19.080 up it's got shocks on it helps you fold it up sticks up against the wall you can park your car

00:42:23.580 when you're ready to use it pull your car out pull the rack down you're ready to go so i would say you

00:42:28.860 know having about a nine by nine room and buying essentials again buy a squat rack buy a barbell buy

00:42:34.840 plates buy a bench you can get extra stuff as you have more space or as you have more money but you're

00:42:40.660 going to get just a fine workout in there for cardio that's something i haven't really hit on yet

00:42:45.480 most home gym owners they don't have a lot of cardio pieces you can have things like air bikes

00:42:51.300 rowers treadmills however those all take up quite a bit of space when most people you can just go

00:42:58.300 outside and hit hill sprints or go for a run do a jump rope things like that that's what i would start

00:43:04.360 with and then if you want to add some things like an air bike a rower go for it i would suggest that

00:43:10.140 most people don't buy treadmills because they take up a lot of space they're expensive

00:43:14.780 and they absolutely suck to work on they break all the time if you go to a commercial gym they 0.66

00:43:20.280 have a maintenance man they're on staff i guarantee you whose sole job is to fix treadmills they break

00:43:25.920 down that much so you mentioned uh jimunjifu was that i know jiji mufu jiji mufu he's the guy like

00:43:32.720 the really buff guy that does backflips yeah and he does splits on chairs with like barbells over his

00:43:37.240 head things like that this is what happens in the age of instagram so like he did this in an apartment

00:43:42.740 like what if you live like on the second floor of an apartment can you can you barbell lift there

00:43:46.800 are you gonna like or is the deadlift your deadlift bar gonna go through the ceiling through the floor

00:43:50.720 no no most most i mean you gotta understand the way that we at least in america the way that

00:43:56.200 buildings are coded they have to stand up to a lot of weight so although if you're on a second floor

00:44:02.620 i probably wouldn't suggest like dropping a barbell overhead i don't think you're gonna have much of a

00:44:08.260 problem doing deadlifts and there's also there's lots of platforms available or different rubber

00:44:13.420 tiles that can suppress the sound and the vibration we actually have a diy one we posted on instagram 0.97

00:44:18.860 not too long ago of uh basically using carpet pads to create like these different layers of a platform

00:44:25.400 so if you drop the bar it's not like making a ton of noise shaking the house bugging your neighbors

00:44:31.340 that sort of thing but i see it all the time people have gyms in their second floor of their apartment

00:44:36.720 and they're just doing like squat deadlift bench that sort of thing some basic barbell exercises

00:44:42.180 as long as you're setting the weight down gently and you're not you know squatting over a thousand

00:44:46.880 pounds i think you're going to be fine and if worse comes to worse say if you don't have the budget for

00:44:51.420 eight hundred fifty dollars your space is limited or you your apartment doesn't allow you to have

00:44:56.700 barbells on the second floor i mean you can get away with and you you've written about this stuff on

00:45:01.260 your site a kettlebell some rings you hang up in your doorway uh some bands like there's things you

00:45:07.660 can do and have a garage or a home gym and get a great workout without having to have a full setup

00:45:12.900 oh without a doubt i think the i think the best minimalist gym options that like there's are there

00:45:18.960 are guys that do calisthenics body weight type training that are incredibly strong have incredibly

00:45:24.300 good body control and have amazing physiques would honestly they would you know in many regards would

00:45:32.140 look better than many bodybuilders so i don't i don't think you have to have a ton of stuff you can

00:45:38.480 get by with olympic rings like you mentioned i love olympic rings there's a lot of things you can do

00:45:43.320 with those pull-ups muscle-ups levers all different sorts of upper weight body stuff and then you can get

00:45:49.360 by with kettlebells for lower body doing swings you can have a single kettlebell and some olympic

00:45:54.660 rings and get incredibly strong incredibly fit you can also just go outside and lift things like i know

00:46:01.360 that's kind of hard for some people to view but you know a lot of our ancestors they didn't get strong

00:46:08.160 by having a you know a climate controlled gym in their garage you know they went outside and they were

00:46:13.500 working in the fields they were lifting railroad ties they were doing all this manual labor to get strong

00:46:17.940 and you can do the same thing go pick up a big rock go pick up some logs go move some you know some

00:46:23.900 i don't know hay bales whatever like you can get fit and strong without you know doing the conventional

00:46:29.600 way of going into a box gym and working out and i think that's what home gym owners are starting to

00:46:34.460 realize is i don't have to bring the whole gym into my home i can bring some things into my home and

00:46:40.060 then the rest of the time maybe i'll go outside and go for a hike and lift things outside and enjoy nature

00:46:45.160 you can still hike even in the age of covid exactly yeah you can hike and bike nobody's

00:46:51.060 quarantined you there yet so yeah well even like i learned like shelter in place you're hearing this

00:46:56.200 phrase i was like what does that mean like you're stuck in like you can still go outside for exercise

00:47:00.240 you got to stay six feet away from people exactly exactly yeah so go for a hike go down to the river

00:47:06.500 you know go for a bike ride those sorts of things those are now like open to you right outside of

00:47:12.680 your gym door so what do you think the future of home gyms is going to look like after because of

00:47:17.360 i mean i think this thing like this moment right now i think it's going to cause a change oh without

00:47:21.480 a doubt this one is super fun we've seen the rise of companies like peloton peloton now like they

00:47:29.160 basically brought a spin cycle class into your home if you haven't used a peloton and you like spin

00:47:35.340 classes you've got to try one they are amazing you literally feel like you're there live in the class

00:47:40.940 but you can be wearing your pajamas doing it at home okay but i think companies are starting to

00:47:47.400 take that idea and do it for other types of equipment as well so there's a company called

00:47:52.220 hydro that's making a similar model but it's for a rower similar to peloton there's a company called

00:47:58.420 tonal we have a tonal in my actually my bedroom right now that my wife used a lot of times she

00:48:03.780 absolutely loves it and the idea is they use cables for all the movements you can do up to 100 pounds

00:48:09.880 in each arm but it's like basically a video screen where you're having a trainer train you

00:48:16.660 through movements it automatically calculates your reps automatically like dials in like how much

00:48:23.020 weight they're putting on the cables and it works just extremely well you don't have to think about

00:48:27.740 it you just go in turn it on and you can get an incredible workout there's other companies like

00:48:32.100 mirror that are doing this i think the idea is again removing barriers to entry it's making it so

00:48:38.820 people can work out in their home get just as good of a workout as they could at a personal trainer i

00:48:43.440 mean i also own a personal training gym that's the thing like like we i have a gym where we train people

00:48:49.260 i have a commercial type gym but the thing is the future is home gyms and the future is bringing that

00:48:55.160 experience home and so all these companies are making ways where they can train people at home via video

00:49:02.140 all the technology that we have and get just a good of workout so i think that's only going to

00:49:07.100 increase it's only going to snowball it's just started but it's going to grow dramatically well

00:49:12.600 where can people go to learn more about what you do yeah so i'm at garage gym reviews on pretty much

00:49:18.520 every platform so that includes instagram facebook on youtube garage gym reviews and a lot of what our

00:49:25.660 stuff happens on the website garagegymreviews.com so if you want reviews you want to be inspired

00:49:31.280 all those sorts of things we have a lot of stuff coming out would love to help you and then if you want

00:49:35.900 to join like a community of people we have a facebook group called the home gym community

00:49:39.960 that you can join and you know get inspired and find other people that are training and be

00:49:45.320 accountable to fantastic well koop mitchell thanks for your time it's been a pleasure thanks brett

00:49:48.920 appreciate it my guest today was koop mitchell he's the founder and owner of garagegymreviews.com

00:49:54.100 check out his website garagegymreviews.com also check him out on instagram at garagegymreviews and

00:49:59.180 also check out our show notes at aom.is slash garagegym where you can find links to resources

00:50:03.260 where you can delve deeper into this topic well that wraps up another edition of the aom podcast

00:50:14.380 check out our website at artofmanliness.com where you find our podcast archives as well as thousands

00:50:18.380 of articles we've written over the years about pretty much anything you think of and if you'd

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00:50:25.400 stitcherpremium.com sign up use code manliness at checkout to get a free month trial once you're

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00:50:47.420 mckay reminding you not only to listen to aom podcast but put what you've heard into action

00:50:59.480 you

The Art of Manliness - March 23, 2020

#595： Everything You Need to Know About Creating a Home Gym

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