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RMSR Guide to How to Setup the Best Garage Gym Ever – Part 1

This article is part of a multipart series. Part 2 is here.

Ever wanted to build the ultimate garage gym or home gym setup to attain your full athletic potential? Want to do so using bombproof gear that you’ll be able to pass onto your children?

The Barbell: Rogue’s Beater Bar is a great, affordable choice at $165. You might be able to find something cheaper used, but be careful to make sure the barbell collars spin nicely and that the bar itself is straight. On the higher end, there’s probably no value in going beyond the $300-ish bars unless you’re a competitive Olympic lifter. We use Rogue Ohio Bars in black oxide and it’s a wonderful piece of kit at $325. Fit and finish are phenomenal. Read More

RMSR Guide to Bumper Plates

Everyone’s heard that old saying, “Once you go bumpers, you never go back.”

That’s true, but the first thing to note in talking about bumper plates is that contrary to popular belief, not everybody needs them. If you’re never going to do any exercises where you’ll need to drop the barbell for safety or performance reasons, you don’t need bumper plates. Save yourself an enormous amount of money and just buy used metal plates locally. Done.

If you’re sure you want/need bumper plates, read on.

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RMSR Strength Method – Part 1

This article is part of a multipart series. Part 2 is here.

The RMSR Strength Standards

  • Back Squat: 2.0x bodyweight
  • Front Squat: 1.75x bodyweight
  • Press: 1.0x bodyweight
  • Deadlift: 2.5x bodyweight
  • Bench Press: 1.5x bodyweight
  • Chin-Up: plus 0.5x bodyweight

The first phase of developing your physical power is to build basic strength. This is best done by targeting the bodies major muscle groups in compound movements and by focusing on linear progression. In combination with sufficient sleep and nutrition, the above strength standards should be obtainable in some number of months by most adult men. Read More

Invictus by William Ernest Henley

Out of the night that covers me,
Black as the Pit from pole to pole,
I thank whatever gods may be
For my unconquerable soul.

In the fell clutch of circumstance
I have not winced nor cried aloud.
Under the bludgeonings of chance
My head is bloody, but unbowed.

Beyond this place of wrath and tears
Looms but the Horror of the shade,
And yet the menace of the years
Finds, and shall find, me unafraid.

It matters not how strait the gate,
How charged with punishments the scroll,
I am the master of my fate:
I am the captain of my soul.