Thread: Building Muscle/Working out

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

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

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.



Scott

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

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

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

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

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.

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

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.

Originally Posted by jockeys

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.

I could totaly deal with the sawhorse solution, but I live in an apt. My wife caught me looking at equipment on-line once, and it was the "over my dead body" thing. I tried to explain that we could cover it with some pretty cloth and decorate it with nick-nacks when not in use, etc. Didn't fly.

I'll have to make do for the time being.

Jordan

Originally Posted by Wildtim

You know what equipment would be needed, a bench and a power rack.

actually, you can get around needing a bench by doing weighted dips. i had a bad experience doing unspotted benchpresses alone when I was younger, (I work out alone at my house) and now do weighted dips. just grab a hip belt and some plates and you'll hit all the same muscles without the risks of doing benchpresses.

Originally Posted by jnich67

I could totaly deal with the sawhorse solution, but I live in an apt. My wife caught me looking at equipment on-line once, and it was the "over my dead body" thing.
Jordan

when I lived in an APT I used my hiking backpack (can hold about 100#) and did lunges and one leg squats with it. not quite as good as a bar, but still a pretty decent leg workout. you lose the back workout of a true squat, tho.

I dont know if i would agree that bench press can be substituted with dips...yes dips will work your traps great...more than a bench...but bench will work your chest...way more than dips...

Two words for skipping bench...

PUSH UPS...do them with all types of stances...wide narrow hands turned in hands turned out...feet elevated...master the pushup and you will see yourself gain...

Lunges are great...do them forward step and reverse step...also step ups onto a chair are good...

if you have the straight bar ... do dead lifts...but do them with a straight back and keep your back verticle and just bend at your knees and squat down to pick the weight up...us your legs...this is also a good workout...

the other thing you could do....i hate to say it but join a gym...

they have all the equip you need.