Thread: Building Muscle/Working out

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

Jordan,

I highly recommend researching Men's Health online (Men's Health - Men's Guide to Fitness, Health, Weight Loss, Nutrition, Sex, Style and Guy Wisdom). They'll have info like this. Off the top of my head, there are two great ones I can think of:

Hack squat - hold the bar behind your heels, and bend down to grab it like a deadlift. Because the weight is under your torso, you can still squat without risking your back, and it's not a deadlift, it's more of a leg-focused workout.

Overhead squat - Clean and jerk the bar, then press it overhead (you'll need lighter weight), then squat while holding it straight overhead. It will work your shoulders for endurance, while still doing your squat. PLUS, with the arms so far overhead, you'll have to stabilize your core which will work your abs.

There are a ton of different ways to work a squat without using front or back shoulders as support.

If you're looking to get a great chest workout, you can put your feet on the ball, and assume a push-up position, and do push ups from there. For an added challenge (try 10 "perfect form"), add 25lbs to your back.

And on "perfect form," that's KEY. When I started teaching my friends how to weight train, I told them right away "you leave your ego at the door, I don't want you coming in here and trying to curl 40lbs using your shoulder and momentum; I want 20lbs using your bicep" and etc... Form is absolutely key. I was benching 135 with struggles, but once I worked on my form, I'm close to hitting my goal of 200lbs (going to try it tonight, actually). This was improved over the course of two months. I had the muscles, but wasn't doing it right.

Also, utilize balance. If your back is weaker than your chest, you're in trouble. I'm trying to get my lat-pulldown to 200 lbs, my bench to 200lbs, and my squat to 200lbs (though that's probably pretty close...just haven't checked...might do that tonight). If you work your back, work your chest and vice-versa...otherwise you're just asking for an injury. Try mirroring the bench press on a suspended bar at waist-height: hang below it, and pull yourself up to the bar. Ten times with chest to the bar (driving your elbows back, not pulling yourself up), and you're set.

Best of luck, and don't get hurt. As always, PM me with any questions, I'd be happy to help.

Chadd