Building Muscle/Working out

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Originally Posted by str8tshaver

I have Bean working out six day a week since 2000 ,I'm 42 eat well 6 meals Daly .Just for a change of paste I started P90X about 3 weeks ago, and let me tell you it's great, muscle confusion always confusing the muscles Monday yoga, Tuesday leg and back and abs,Wednesday kenpo karate, Thursday rest, Friday chest and back, Saturday arms and shoulders and abs, Sunday plyometrics have a look at P90X it's great !

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+1 to P90X. I've used it for about three weeks and I have results. I don't follow the nutrition guide, but the workouts are great and I love the idea of structured time. It's a tough workout but it's worth it so far. Let's hope I can keep it up.

Correct form is all important in lifting and in straight razor shaving. :) This book helped me learn to focus on form and avoid injury when I was learning squat technique and what have you. I posted that link because it includes reviews. If you follow the additional links you will find it in print for twenty USD for anyone who might be interested.

Since we seem to have so many well informed members, I'll throw this question out for discussion.

I work out at home. I don't have room for a squat rack or even a bench - I use a Swiss ball for bench presses. I do have a barbell and dumbbells and plenty of weight. The problem is that I can't really do squats with appropriate weight because getting a heavy bar up from the floor and then down is proving problematic. I've substituted front squats with heavy dumbbells and started doing weighted step-ups as well (I also do single leg squats and all the lighter weight stuff). Any other exercises that can substitute for heavy squats? Thanks

Jordan

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Originally Posted by jnich67

Since we seem to have so many well informed members, I'll throw this question out for discussion.

I work out at home. I don't have room for a squat rack or even a bench - I use a Swiss ball for bench presses. I do have a barbell and dumbbells and plenty of weight. The problem is that I can't really do squats with appropriate weight because getting a heavy bar up from the floor and then down is proving problematic. I've substituted front squats with heavy dumbbells and started doing weighted step-ups as well (I also do single leg squats and all the lighter weight stuff). Any other exercises that can substitute for heavy squats? Thanks

Jordan

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Lunges with dumbells, or try with the barbell across shoulders or extended above head. Start out light, use perfect form (Upper body upright,keep knee over lower leg, not out over foot), prepare for the severe post exercise soreness to follow. :eek:



Scott

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Originally Posted by honedright

Lunges with dumbells, or try with the barbell across shoulders or extended above head. Start out light, use perfect form (keep knee over lower leg, not out over foot), prepare for the post exercise soreness following.



Scott

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Yep, I've tried the barbell across the shoulders, but my wrists don't have the flexablity to handle substantial weight. Lunges are great - I'll try with the weight overhead.

Jordan

Lots of great info here on Dan John's website if you follow the links. I got into snatches, clean & jerk and overhead squats through reading his stuff. Light weight comparatively speaking but enjoyed the moves. Follow the links within his site for good stuff.

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Originally Posted by jnich67

Since we seem to have so many well informed members, I'll throw this question out for discussion.

I work out at home. I don't have room for a squat rack or even a bench - I use a Swiss ball for bench presses. I do have a barbell and dumbbells and plenty of weight. The problem is that I can't really do squats with appropriate weight because getting a heavy bar up from the floor and then down is proving problematic. I've substituted front squats with heavy dumbbells and started doing weighted step-ups as well (I also do single leg squats and all the lighter weight stuff). Any other exercises that can substitute for heavy squats? Thanks

Jordan

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you're gonna laugh, but here goes...

I don't have a power cage, or fancy squat racks or anything like that. I have a pair of steel sawhorses on my back porch with a bar and weights. When I first started squatting, I just cleaned and jerked the bar, but soon my squat was enough that I couldn't do that, so I put the weight on sawhorses. They are tall enough that I can get under the bar and do a lift with good form, then I walk away a little and do my reps.

Pretty ghetto, but it gets the job done.

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Originally Posted by jnich67

Yep, I've tried the barbell across the shoulders, but my wrists don't have the flexablity to handle substantial weight. Lunges are great - I'll try with the weight overhead.

Jordan

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Or the dumbells hanging at your side is good to start. Lunges are also good with just body weight.


Scott

And since I don't recall that it has been mentioned yet:

#1 cardio exercise - Jump rope. Least expensive and low tech too. You may think you are "in shape" but unless you've been jumping rope for a while, I'd challenge anyone to go just 5 minutes. Total butt kicking cardiovascular work-out.


Scott

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Originally Posted by jnich67

Since we seem to have so many well informed members, I'll throw this question out for discussion.

I work out at home. I don't have room for a squat rack or even a bench - I use a Swiss ball for bench presses. I do have a barbell and dumbbells and plenty of weight. The problem is that I can't really do squats with appropriate weight because getting a heavy bar up from the floor and then down is proving problematic. I've substituted front squats with heavy dumbbells and started doing weighted step-ups as well (I also do single leg squats and all the lighter weight stuff). Any other exercises that can substitute for heavy squats? Thanks

Jordan

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First ditch the swiss ball for weight lifting. That is just a recipe for disaster. A little slip, twist, or pop and you have a crushed throat.

What goals do you have?

If you want to to big and strong, you have to safely move big weights. There just isn't any way around it. You know what equipment would be needed, a bench and a power rack. There is no true substitute for heavy squats, especially one that doesn't require the same equipment as for heavy squats. From the floor the closest you could come is a Trap Bar deadlift.