Saturday, August 12, 2017

Best Supplement Reviews 2017 | For Working Out | Body Building | Muscle Repair | Weight Loss | Weight Gain

Are you confused with all the products on the current market and don't know what to take to maximize your results? In this article, we'll help you to understand about different types of supplements out there and also pick some of the top products for you to choose from.

Pre-Workout Supplements 

These products give you the energy to push it to the limit. The right pre-workout supplement can provide your muscles with a strength and power boost, allowing you to get those last, vital reps. It will also give you the training energy and endurance to get the most out of your training session.

Side effects: high doses of niacin (500+mg) may result in itching, flushing, and stomach upset. Pre workout supplements are often used in combination with High-intensity (HIIT) trainings which can increase your blood pressure. If  you have high blood pressure, you should consult your doctor first about taking these.

Creatine Supplements

This is the single best nutritional supplement that you need to get bigger and stronger. Creatine has the ability to turn ADP back into ATP, which is the energy system that the muscles use push weight. The more ATP in the muscle cell, the more reps you can perform. This directly increases the tension on the muscle, which is the key to muscle growth.

Side effects: creatine is a natural substance used in the body to make ATP or energy. Anecdotal side effects include stomach cramps and muscle cramps, nausea, diarrhea, weight gain, kidney stress and dehydration. Actual research, however, refutes these anecdotal claims.

Beta Alanine Supplements

Beta Alanine is a non-essential amino acid that helps build muscle strength and power. When beta-alanine is ingested, it turns into the molecule carnosine, which acts as an acid buffer in the body. It is a good alternative to creatine if you do not want the water weight but still need increased recovery and is used for moderate- to high-intensity cardiovascular exercise performance.

Beta-alanine supplementation can cause paresthesia, a potentially uncomfortable but ultimately harmless tingling of the skin that commonly affects the face but has also been reported in the abdomen, chest, and extremities. Paresthesia typically occurs when too great a dose of beta-alanine is taken acutely.

Amino Acid Supplements

After your workout, you need amino acids in order to repair and rebuild your hard trained muscles. Protein in food is broken down into amino acids, which are used by the body for various purposes, including building the type of protein needed to build and maintain muscle tissue.

Branched Chain Amino Acids (BCAAs) : leucine, isoleucine, and valine are for people with low dietary protein intake as BCAA supplementation can promote muscle protein synthesis and increase muscle growth over time.

Anabolic Supplements

Also known as anabolic steroids. Those supplements have testosterone-like effects on the body that can help increase muscle size as well as enhance muscle mass.

Common side effects with anabolic steroids may include: aggression, rage, violence, heart attack and stroke, acne/oily skin, hair loss, liver disease, kidney disease, irritability, depression.

Protein Supplements | Protein Supplements for Women

The three common ones are whey, soy, and casein protein. Whey, a milk protein that has a high level of branched-chain amino acids , is the most commonly used as it digests fast and gets to your muscles rapidly to start building muscle.

For women building lean muscle tissue from weight training and taking a protein supplement are smart ways to promote fat loss. Protein powder is mixed up as a protein shake.

The amount you take should be based on body weight. Aim to take a gram of protein per pound of lean body mass per day. Protein powder in itself isn't bad for your liver and kidneys, but consuming too much of it may cause a strain on these organs. If your body doesn't break down urea, the nitrogenous compound from protein, ask your doctor before consuming.

Supplements For Weight Loss 

The actual secret to lose weight is simple: it's all about your exercise routine, nutrition and supplementation plan.

Essential Supplements for Body Building

  • Whey Protein.
  • Branch Chain Amino Acids.
  • L-Glutamine.
  • Creatine.
  • Omega-3 Fish Oil.
  • Vitamin/Mineral Supplement.

Supplements for Bulking Up  

  • A Mass Gainer
  • Essential Fatty Acids
  • ZMACreatineAmino acids
  • Bcaas
  • Maltrodextrin and Dextrose
  • 5-HTP

Closest Supplement to Steroids 2017

There are NO Safe Steroids whether they are legal or not. Good diet, multivitamin, protein, maybe some creatine and a workout plan are enough.

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Friday, July 14, 2017

Rogue Monster Rack Series Reviews 2017: RM-3 Fortis Rack , RM-4 Fortis Rack, Rogue RML-390F, RM-3 Monster Rack 2.0, Rogue RM-4 Monster Rack 2.0, Rogue Monster Rack RM-6 2.0



Rogue Monster Rack Series Reviews: RM-3 Fortis Rack , RM-4 Fortis Rack, Rogue RML-390F, RM-3 Monster Rack 2.0, Rogue RM-4 Monster Rack 2.0, Rogue Monster Rack RM-6 2.0

Rogue RM-3 Fortis Rack

PROS
  • Affordable
  • Sturdy
  • 30” depth
  • Versatile
  • Made in USA
  • 3x3" 11-gauge steel construction and 1" hardware
  • Satin black finish
  • 2 different pull-up bar options: Monster Fat/Skinny Bar and Monster Single Skinny Bar:
  • Wide range of accessories
  • J-cups and safeties are easy to set up
CONS
  • Not really much to complain with such affordable price

Rogue RM-4 Fortis Rack

PROS
  • Have the same features of Rogue RM-3 Fortis Rack
  • 43" depth
CONS
  • More expensive than Rogue RM-3 Fortis Rack

Rogue RM-390F Flat Foot Monster Rack

PROS
  • Self-stabilizing base - Monster Squat Stand’s triangle-plate base design
  • Laser-cut pin position numbers on the front and back
  • Keyhole pattern on the sides—creating compatibility with more add-ons and attachments. 3x3” rubber feet
  • 3x3" 11-gauge steel uprights and 1" hardware
  • 93” tall and 24” inside depth
  • 54" x 50" footprint
  • Single Skinny Pull-Up Bar and pin/pipe safety system
  • Rogue standard Monster J-Cups or Sandwich J-Cups options
  • Satin Black finish
  • Does Not Need to be Bolted to Floor

CONS
  • One of the Monster J-Cups may swing out

Rogue RM-3 Monster Rack 2.0

PROS
  • Made in USA
  • 3x3" 11-gauge steel construction and 1" hardware (nuts and bolts)
  • 40" x 53" footprint
  • 30" depth
  • Bolt-together design for easier portability and affordable shipping.
  • More custom color options
  • Laser-cut pin position numbers on the uprights and bottom cross-members
  • Keyhole pattern on the sides of each upright makes it more compatible with greater range of add-ons and attachments.
  • Fully customizable: You can choose your own upright height, color, type of cross members and pull up bars.
  • Standard Monster j-cup pair or the Sandwich j-cups
  • Heights: 90 3/8", 100 3/8", or 108 3/8"
  • Single pull up bar or Monster fat / skinny pull up bar options
  • Easy assembly
CONS
Length: 36" vs Rogue RM-4 Monster Rack 2.0 length: 49”

Rogue RM-4 Monster Rack 2.0

PROS
  • Made in USA
  • 3x3" 11-gauge steel construction and 1" hardware (nuts and bolts)
  • 53" x 53" footprint
  • Bolt-together design for easier portability and affordable shipping.
  • More custom color options
  • Laser-cut pin position numbers on the uprights and bottom cross-members
  • Keyhole pattern on the sides of each upright makes it more compatible with greater range of add-ons and attachments.
  • Fully customizable: You can choose your own upright height, color, type of cross members and pull up bars.
  • Standard Monster j-cup pair or the Sandwich j-cups
  • Upright heights: 90, 100 or 108 inch max height
  • 43” single pull up bar or Monster fat / skinny pull up bar options
  • 3 safety spotter systems
CONS
  • Single user only

Rogue RM-6 Monster Rack 2.0 | Rogue RM-4 vs RM-6

PROS
  • Same features with the Rogue RM-4 Monster Rack 2.0
  • 80”x53” foot-print: more room in the cage compared to the RM-4 Monster Rack 2.0
  • Length: 76"
  • Fully customizable like the RM-4 Monster Rack 2.0
  • The most heavy duty single use power rack in the entire Rogue Monster Series

CONS
  • Expensive

Rogue Monster Rack Review Video


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Monday, July 10, 2017

Top 10 Benefits of Olympic Weightlifting Shoes

Ok, so now you have heard of weightlifting shoes (let's call them WLS) and think if you should use them or not? Read our guide here about some of their benefits that may suit your need.

What do weightlifting shoes do?

Unlike regular shoes, WLS, as their names suggest, are made for weightlifting or heavy training. Their design is a bit different and some people just don’t really like the look. On the other hand, there are people that prefer to squat barefoot instead of wearing them. In fact, weightlifting shoes have a lot of benefits more than you can expect.

You can maximize your training results as well as prevent the possibility of injury while lifting weights or heavy objects. In case you are addicted to squatting, WLS can provide the total balance that you need to perform better. Let’s find out more below.

Top 10 Benefits of wearing Olympic Weightlifting Shoes

Here are the reasons why we need to use Olympic weightlifting shoes:
  1. Special heel: 

    They are designed to have raised heels. The elevated heel will help you move or lift more weights by taking advantage of the force that your body produce and turn that forge to the strength that you need all the way from the ground up (which is not possible if you have weak feet or poor balance position) and help you lift those bars and weights upwards. 
  2. Strong base: 

     Shoes with soft soles will just waste the forge that’s you are trying to generate to lift that heavy bar. WLS with their firm sole will stabilize your whole body as well as giving the desirable ankle degree for a lower, deeper squat. 
  3. Trusting stability: 

    These raised heel shoes are more stable than other shoes that are not designed for weightlifting purpose. They hold your feet firmly and help distribute the resistance stability proportionately so that you can pull your strength better.
  4. Snug fit: 

    Aside from raised heel, WLS come with strapping and laces support that make our feet feel they are comfortable in every direction. 
  5. More confidence: 

    Wearing those shoes gives you the feeling that you are protected and supported with better balance to lift more weights, thus turn out greater results. 
  6. Better position: 

     A hard plastic/wooden flat sole, higher heel and snug fit support are the features that your weightlifting shoes will have to align your position and postures the right way. 
  7. Ankle Aid: 

    Your ankle will thank you for the extra aid they get from WLS. That means you place less stress on your ankle and protect them at the same time. 
  8. Range of motion: 

    Not only does your ankle get the support that it needs those shoes also help alter the maximum range of movement that your ankle joint can perform. Moreover, the tarsal straps will create a flexible hip activation for a more effective workout. 
  9. Injury prevention:

      Weightlifting shoes help align your feet, ankle, lumbar spine and pelvis, thus protect your possibility of being injured during your training session. 
  10. Better Squat: 

    You can use them to squat even though there are people who think it is better to squat barefoot. I won’t argue as long as it is up to people choices but I believe those shoes can give you the balance and stability to squat more, with all those benefits that mentioned above.

Cheap/Affordable Weightlifting Shoes in 2017

The latest of model of weightlifting shoes of 2017 which we think most affordable is Adidas Powerlift 3. For older version you can consider the Warrior - Wei-Rui from MaxBarbell.

Sometimes we are lucky to find good shoes from famous brands like Nike, Adidas, Reebok on sale/clearance. You can join discussion on Reddit to find out which sitea are currently having a sale or bookmark this site, we will update for you.

Best Weightlifting Shoes in 2017

The best latest WLS of 2017 we come across is Nike Metcon 3, a good pair of shoes come from a famous brand at a reasonable price. If you have money to spend consider the Reebok Legacy Lifter, which is also the latest release in 2017.

Best Women's Weightlifting Shoes in 2017

  • Nike Metcon 3 Women's Training Shoe
  • ASICS Gel Fit Yui
  • Adidas AdiPower Weight Lifting Shoe
  • Reebok Legacy Lifter 
  • Adidas Powerlift Trainer 2
  • Nike Romaleos 3 

Weightlifting Shoes vs Powerlifting Shoes

The difference lies in the soles. Powerlifting shoes have flat, softer soles. Some people believe that they are less stable than WLS.

Best shoes for both Lifting and CrossFit 2017

  • Nike Romaleos 3 
  • Nike Free 5.0
  • Adidas AdiPower 
  • Adidas Crazy Power TR
  • inov-8 FastLift 370
  • Reebok CrossFit Lifters 2 
  • Reebok CrossFit Nano 5.0 and 7.0
  • VS Athletics

Top Weightlifting Shoes Brands

  1. Adidas
  2. Nike
  3. Reebok
  4. WEI-RUI
  5. PENDLAY
  6. Inov8
  7. Asics
  8. Risto
  9. VS Athletic
  10. Otomix

Conclusion

Down to conclusion, if you’re still in doubt whether you should invest in a pair of weightlifting shoes or not, why not give them a try? Weightlifting shoes are not really expensive; you can get a good pair with reasonable price and sometimes you will be lucky enough to buy high quality weightlifting shoes with discount (on Black Friday/Cyber Monday sale period, for example). Considering how they can prevent your risk of injury, I don’t think that they are just a waste of money as long as you treat them with care, those will be with you for a very long time.

WLS Training Performance Tips Video


top weightlifting shoes benefits 2017


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Top 10 Best Budget Power Rack Reviews 2017 (Under $300 - $500) | Inexpensive Home Gym Squat Cages


Best Budget Power Rack Reviews

This article is for those who just can’t afford to buy expensive power racks yet don’t have the time and skills to make a DIY power rack for themselves. We have collected a list of most affordable power racks with good quality below so that you can save a lot of of your hard earned cash. Check them out below.
  1. Titan T-3 Series HD Power Rack Squat Deadlift Lift Cage Bench
  2. Atlas Power Rack Squat Deadlift Cage with Bench Racks
  3. Valor Fitness BD-7 Power Rack with Lat Pull Attachment
  4. PowerLine PPR200X Power Rack
  5. Rep Power Rack with Dip Attachment
  6. Valor Athletics Hard Power Rack
  7. Best Fitness Power Rack
  8. Fitness Reality 810XLT Super Max Power Cage
  9. Cap Barbell Deluxe Power Rack (FM-CB8000F)
  10. Body Power Deluxe Rack Cage System

Titan T-3 Series HD Power Rack Squat Deadlift Lift Cage Bench

We love this power rack as there is almost nothing to complain about it. For a cheaper option, you can get the Titan T-2 power rack (700 lb capacity) which is about $100 cheaper.

Pros
  • Over 1,000 lb capacity
  • HD Steel J-Hooks
  • Comes with chin-up/pull-up bars
  • Sturdy and solid
  • Surprisingly affordable – Best value for your money
Cons
  • At such price, do not expect them to be as “perfect” as other higher end models. 

Atlas Power Rack Squat Deadlift Cage with Bench Racks

This one is a great choice especially if you are on a budget.

Pros:
  • Up to 800 lbs of weight capacity
  • Comes with a pull up bar and fail safe bar
  • Sturdy
Cons:
  • Not for some tall guys or heavy lifters

Valor Fitness BD-7 Power Rack with Lat Pull Attachment

Pros:
  • 12-gauge steel frame
  • Easy installation and setup
  • 2 safety catch bars
  • You can use standard plates as well as Olympic plates on it
Cons:
  • Pull-up bar may not fit your height, check carefully before buying

PowerLine PPR200X Power Rack

Pros:
  • Spacious dimensions of 44” x 82” x 46”
  • 10-year warranty for the unit’s frame
  • Sturdy, power-packed design
  • Inexpensive
Cons:
  • If you are too tall you may have to check if the size really suits you.

Rep Power Rack with Dip Attachment

Pros:
  • Up to 700 lb capacity
  • Dual pull-up bars
  • Affordable
Cons:
  • Not include bench
  • Check if it fits your ceiling

Valor Athletics Hard Power Rack

Pros:
  • Comes with weight bar supports and safety bars
  • Comes with pull-up bar
  • Affordable
Cons:
  • Only 5 year warranty for frame

Best Fitness Power Rack (under $300)

Pros:
  • Comes with safety bars
  • Really cheap
Cons:
  • Only 500lb capacity

Fitness Reality 810XLT Super Max Power Cage (under $300)

Pros:
  • 800 lb capacity
  • Comes with safety bars
  • Comes with bench 
  • Very Cheap
Cons:
  • The bench is not really good

Body Power Deluxe Rack Cage System

Pros:
  • 800 lb capacity
  • Solid and sturdy
  • Comes with chin-up/pull-up and dip bars
  • Comes with safety rods w/ j-hooks and weight bar safety catches
Cons:
  • Cage is quite narrow inside

Cap Barbell Deluxe Power Rack (FM-CB8000F) (under $300)

Pros:
  • Really Cheap
  • Famous brand
  • Suitable for small space
Cons:
  • The overall quality is not great

Power Rack Buying Guide

Before buying one, check if you have enough space to install it in your room/house /garage, especially the height of the ceiling, it should be always higher than the power rack. Make sure you have enough space above the power rack for your head when you do chin-ups/ pull-ups. Also, don’t forget the space for additional equipment such as weights, plates, bars and a bench as well.

You already know that “ you get what you pay for” so always check carefully about the quality, dimensions, capacity, stability and features of the power rack before buying, don’t let the price misleads your choice. Shorter and narrower power racks tend to be cheaper, make sure you choose the ones that are large enough for you.

Features that you need to consider when choosing the right power rack

  • It should be strong, solid and sturdy
  • It has large weight capacity
  • It has safety system/safety pins
  • It has pull-up bar, dip bar
  • It has weight holders
  • It is solidly anchored to the floor or comes with a stabilizer
  • Cost of shipping and how they will ship your items

Power Rack Alternatives 

Squat racks, squat stands, smith machine.

Conclusion

We hope you can find the one that fits your need the most in this article. If you are not in a hurry, wait until Black Friday sales when you are lucky enough to buy high quality power racks at a cheaper price.

If you don't have enough space for a full power rack, consider buying folding racks instead, for example a RML-3W Foldback Wall Mount Rack , to save both space and money.

TOP 51 Exercises using only Power Rack equipment video

 

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Black Friday Cyber Monday Deals 2017

When is Thanksgiving in 2017?

Celebrated in the USA, this year Thanksgiving is on Thursday, November 23, 2017.

The year end big sales usually start one week before Thanksgiving and then continue to Black Friday, Cyber Monday till the end of the year. So when is the best time to shop? It depends on your choices. Each supplier will have their own schedule to release their sales and they also decide when the sales will have to stop so you'd better watch for those days as early as possible.

When is Black Friday 2017? 

What is Black Friday? It's the day after Thanksgiving Day. This year, Black Friday is on Friday, November 24th, 2017.

Black Friday, Thanksgiving and Cyber Monday mark the start of big sales, discounts and deals until the end of the year.

When is Cyber Monday 2017? 

Cyber Monday is the Monday after Thanksgiving holiday/The first Monday after Black Friday. This year Cyber Monday is on November 27, 2017.

When is Amazon Prime Day 2017?

Last year of 2016, Amazon Prime Day was on Tuesday, 12th of July. Amazon Prime Day 2017 has not been announced yet but we can expect it to be around is on Tuesday, 11th of July (that means the second week of July). Prime Day is the day of huge discounts for those who have subscribed to Prime membership of Amazon. The deals will probably run for 30 hours of at least 20% off plus free two-day shipping on eligible products in the electronics &computers, clothing, toys, video games, health & beauty, sports &outdoors, .etc departments as well as other Amazon Video, TV, Apps & Channels, Music, Games & Kindle Books.

Amazon Prime membership normally costs $10.99/month or $99/ year but this year Amazon will have a discount of $5.99 per month for anyone on government assistance with a state-issued debit card called Electronic Benefits Transfer card.

Black Friday - Cyber Monday Crossfit, Gym & Fitness equipment deals & sales in 2016 

While we still have to wait for 2017 Black Friday - Cyber Monday deals and sales, why not have a look at a few deals of 2016 from Amazon, Rogue Fitness, Vulcan Strength, American Barbell, Reebok, Adidas, FringeSport, Wod Nation, MaxBarbell, Kettlebell Kings, Black Widow Custom Training Gear, .etc below.

Amazon

In 2016, Black Friday sales on Amazon started early, around one week before Thanksgiving period and ended until the end of the year.

Rogue Fitness

Rogue Black Friday 2016
In 2016, The Rogue Matte Black Friday sales starts at 9.00 am on 21st November. The sales were expected to end at midnight on the 27th Nov but they actually last until the next week of Cyber Monday for some remaining items.

Rogue Fitness is famous for their high quality power racks, barbells and a lot of other Crossfit training equipment. There is no better time to get those equipment at best price from Rogue other than Black Friday & Cyber Monday.

Rogue Fitness Cyber Monday sales in 2016
After those days, Rogues usually will continue their Clearance sales and holiday gift guides until the end of the year.

FringeSport 

Vulcan Strength Traiining System 

American Barbell

Black Widow Custom Training Gear 

Reebok 


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Rogue R-3W Fold Back Wall Mount Rack Reviews 2017 | Rogue R-3W Fold Back Wall Mount Rack Installation Instructions

Rogue Fitness R-3W Fold Back Wall Mount Rack Reviews 2017

The Rogue R-3W is one of the best folding racks out there in the market. The R-3W is made with 2″x3″, 11-gauge steel uprights, while the Rogue RML-3W has 3″x3″ steel, and is fully compatible with Infinity Series accessories.

PROS
  • Made in the USA
  • Affordable
  • High quality
  • Unique hinge and pin system
  • Westside hole spacing
  • Pull-up bar can be easily removed and the sides of the rack are easily fold-able after workout
  • Space saving : it takes up only 5” of space from the wall
  • Available in two depths, 20.5” and 40.5”*
  • Infinity J-cups, 4 mounting 4, 5/8” x 5” detent pins
  • UHMW plastic caps to protect your floor
  • Quick-attach Pull-Up Bar
  • Largest accessory selection
*The 20.5" depth version only folds inwards while the 40.5” depth unit, the sides can still fold in or out.

CONS
  • The 20.5" depth unit is not suitable for kipping pull-up movements especially if you’re too tall
  • Installation process may take some time longer than you expected.

Rogue R-3W Fold Back Wall Mount Rack Installation Instructions

You may need

  • Measuring tape
  • (2) 2x6-8FT stringers
  • (2) 6' 2X10 boards
  • Impact Driver
  • Stud Finder (use one that finds center of stud)
  • (2) 4' x 6' stall mats from tractor supply
  • (16) 3/8" x 4" lag screws (attach stringers to studs)
  • (8) 1/2" x 2" lag screws (attach rack to stringers)
Or
  • (8) 1/2" x 2" lag screws with washers to attach rig to stringers
  • (16) to (20) 3/8" x 4" lag screws with washers to attach stringers to wall studs
  • Additional lag screws or bolts with washers to mount the four brackets into the stringer boards
  1. First unpack/break down the boxes and then use tape measuring for the stringers. Then, locate the center of the studs and measure where the stringers will attach. Decide where the mounting brackets would be placed stringers.
  2. Next attach the bottom and top stringers then we attach the mounting brackets (you may need small screws first then use lag screws).
  3. Next measure from the floor surface for stall mats, put them down prior to drilling your pilot holes and installing stringers.
  4. Next drill 15/64" pilot holes for the 3/8" lag screws and 5/16" pilot holes for the 1/2" lag screws. As for installation, double-check measurements prior to drilling.
  5. You may have to drill through concrete for the bottom hangers; install bottom two rig mounts into cement foundation lip; then install top hangers and rig hardware.
Note that Rogue does NOT recommend installing its fold back mount racks on a wood, drywall, or metal stud wall without a stringer or additional support.

Rack Installation Video


Rogue R-3W vs Rogue RML-3W

Rogue R-3W has 2″x3″ steel and is fully compatible with Infinity Series accessories. Depths: 20.5” and 40.5”.

Rogue RML-3W has 3″x3″ steel and is fully compatible with Monster-Lite accessories. Depths: 21.5” and 41.5”. The Rogue RML-3W is $20 more expensive.

Which one to choose? Well, it's up to your choice for steel sizes, depths and accessory selection. If you upgrade from Infinity or Monster-Lite series you'll clearly know which one to buy to match with the accessory compatibility.

Rogue R-3W Fold Back Wall Mount Rack Alternatives

Titan Fitness T-3 Series Fold Back Power Rack

PROS
  • Cheaper than Rogue R-3W
  • Same look, design, size, height and depth
CONS
  • Made with inferior steel, cheap hardware
  • Cheap coating
  • Hardware and accessories such as pins and bolts may not fit the holes without drilling

Read »

Sunday, July 9, 2017

Rogue RML-3W Fold Back Wall Mount Rack Reviews 2017 | Rogue RML-3W Installation Instructions

Why use folding racks? Folding rack benefits

  • Space saving: They require less space to store: you only an empty wall space and a few inches of floor space in your garage to set up and still have the space to park your car.
  • Versatile: You can perform lots of exercises with them and they can hold just as much weight.
  • Less expensive: They are cheaper than full racks, yet they still have the same accessories such as dip station, pull-up/chin-up bar etc

Rogue RML-3W Fold Back Wall Mount Rack Reviews 2017

Rogue Fitness are famous for their high quality power racks and we’re glad they have this RML-3W Foldback Wall Mount Rack that is extremely solid with two 3x3” 11-gauge American steel uprights, laser cut holes and heavy duty hardware.

PROS
  • Made in USA
  • US-steel
  • Sturdy
  • Affordable
  • Multiple steel configurations and depths*
  • Westside hole pattern which is great for bar placement
  • Lifetime warranty
  • Only 5″ from the wall when stowed away
  • Largest accessory selection
CONS
  • Compatible with Monster-Lite accessories and add-ons.
  • Installation process may take some time longer than you expected
    *The Fold Back Rack is available in two depths: 21.5” and 41.5”. If you have limited space the 21.5" is the best choice for squats and deadlifts. Choose the 41.5" option if you need more space in the rack for gymnastic movements.

    Rogue RML-3W Installation Instructions

    You may need

    • Measuring tape
    • (2) 2x6-8FT stringers
    • (16) 3/8" x 4" lag screws (attach stringers to studs)
    • (8) 1/2" x 2" lag screws (attach rack to stringers)
    • Impact Driver
    • Stud Finder (use one that finds center of stud)
    • (2) 4' x 6' stall mats from tractor supply

    How to install Rogue RML-3W 

    rogue-rml-3w-fold-back-wall-mount-rack installation
    Source: roguefitness.com

    1. First use tape measuring for the stringers. Then, locate the center of the studs and measure where the stringers will attach. Decide where the mounting brackets would be placed stringers.
    2. Next attach the bottom and top stringers then we attach the mounting brackets (you may need small screws first then use lag screws).
    3. Most wall-mounted folding racks will require stringers when attaching the rack to wood or metal studs so make sure you have enough space for it and do as what the manufacturer of your rack suggests of how to install that stringer.

    Rack installation video


      Compare: Rogue R-3W vs Rogue RML-3W

      Rogue RML-3W Fold Back Wall Mount Rack Alternatives

      PRx Performance (Shark Tank) Profile Rack 2"x3"- PRx folding squat rack

      PROS
      • Made in USA
      • Sturdy
      • Space saving and it requires only 4” of wall space when not in use
      • 42-inch kipping bar (optional)
      • Heavy duty, 2"x3" 11-gauge steel and j cups to hold the bars
      • Four 100 lb gas shocks with mounting bracket.
      CONS
      • More expensive

      ROGUE RML-3W FOLDING SQUAT RACK REVIEW VIDEO

       

      Read »

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