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Working out with limited equipment available - Page 2

post #16 of 24
3/3/09 at 10:59pm
Quote:
Originally Posted by DGP View Post
I've always been pretty poor at pull-ups, and used to use the assisted machine to build up my ability to do them. However, I don't have that, so I've stopped being able to work up to full pull-ups.

Not sure if I was able to figure out from your posts whether you had a pull-up bar or not. I started out on the assisted machine at my gym too and still use it (both pull ups and dips), though I can now do a few reps without.

Still, if you don't have an assist machine you can use a regular bar, doing negatives. In other words, start from the 'pulled up' position and slowly let yourself down to the ground. This will build your functional strength, to a situation where the same muscles that started off just trying to resist gravity become strong enough to overcome it and pull you up. You can also rest your feet on something to lower the weight you're lifting, or depending what bars are available, try inverted rows.

If you don't have a pullup bar in your gym you can easily get one of those door gym bars for $30 or so, and keep it in your own apartment - to do before or after your trip to the gym, or just whenever you pass it.
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post #17 of 24
3/3/09 at 11:08pm
Re: Pull-ups

Here's a good summary of alternatives to chin-ups/pull-ups for people who are not yet strong enough to do a full bodyweight pull-up.

Quote:
I'm not strong enough to do chinups or pullups. What should I do?

Rack chins are an outstanding way to get stronger at pullups, and they also make for a fantastic way for a bodybuilder type to learn how to hit their lats more directly with the various pullup grips.

Always strive to use full bodyweight, but rack chins can certainly be used if you are unable to do regular chinups. The primary suggestion is to add 2-5 reps per set, because they are easier. i.e. instead of doing about 8 reps per set, try to get 10-12 per set if you do them rack-style. Be very wary of the angle of pull. Don't allow this to turn into a swinging body row-up. Do these VERY VERY STRICTLY. There is no excuse for cheating on this exercise.

Jumping pull-ups and band assisted pull-ups are another alternative. And you can even incorporate slow negatives into them also, but continue to strive for that bodyweight pull-up. Go easy on the negatives at first, these can leave your arms tender and stiff for days to come.

http://www.youtube.com/watch?v=vSdNnW05Xh4

http://www.youtube.com/watch?v=BbLB2fyNsKQ

http://www.youtube.com/watch?v=fw3FnkqViKo

I don't want to do pullups or rack chins, can I just do cable pulldowns instead?

No.

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post #18 of 24
3/3/09 at 11:29pm
Quote:
Originally Posted by javyn View Post
Ehhhh if you can lift the bar over your head like that to do an overhead squat, you aren't using enough weight.

If you are able to clean a set of dumbbells to your shoulders to squat, you aren't using enough weight.

The rack is for back squats, and there is no substitute for them, that I know of at least.

I back squatted 345 lbs at one point in my life and I can't imagine ever doing that on overhead squats. I just learned the exercise four weeks ago, and 95 lbs for 5x5 is the most I can manage right now. I'll be lucky to get to bodyweight.
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post #19 of 24
3/3/09 at 11:42pm
Quote:
Originally Posted by robertorex View Post
I back squatted 345 lbs at one point in my life and I can't imagine ever doing that on overhead squats. I just learned the exercise four weeks ago, and 95 lbs for 5x5 is the most I can manage right now. I'll be lucky to get to bodyweight.

Lol me too. I just tried overhead squats for the first time yesterday and I swear it's one of the most unforgiving exercises out there. If your posture is incorrect for just a second, you lose your balance and you're going to put the bar down. I enjoy the challenge though and think I'll add it to my weekly routine. Should help with my wrist strength too.

Check out this dude overhead squat 250 lbs > http://www.youtube.com/watch?v=r7vL2w_YUFU
Respect.
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post #20 of 24
3/4/09 at 12:00pm
Ya that's my whole point. No substitute for back squatting with a power rack

Quote:
Originally Posted by robertorex View Post
I back squatted 345 lbs at one point in my life and I can't imagine ever doing that on overhead squats. I just learned the exercise four weeks ago, and 95 lbs for 5x5 is the most I can manage right now. I'll be lucky to get to bodyweight.
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post #21 of 24
3/4/09 at 12:06pm
Damnnnn. Can't say I've ever done an overhead squat though. Is there any point in doing them if you back squat and the next exercise you do are presses? My current routine is ordered this way, 1. back squat, 2. press, 3. deadlift. I'm kinda hoping those can replace the overhead squat and powerclean, because I fear dropping the weights when I tire out or get stuck.
Quote:
Originally Posted by turbozed View Post
Lol me too. I just tried overhead squats for the first time yesterday and I swear it's one of the most unforgiving exercises out there. If your posture is incorrect for just a second, you lose your balance and you're going to put the bar down. I enjoy the challenge though and think I'll add it to my weekly routine. Should help with my wrist strength too. Check out this dude overhead squat 250 lbs > http://www.youtube.com/watch?v=r7vL2w_YUFU Respect.
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post #22 of 24
3/4/09 at 3:17pm
Quote:
Originally Posted by javyn View Post
Damnnnn. Can't say I've ever done an overhead squat though. Is there any point in doing them if you back squat and the next exercise you do are presses?

My current routine is ordered this way, 1. back squat, 2. press, 3. deadlift. I'm kinda hoping those can replace the overhead squat and powerclean, because I fear dropping the weights when I tire out or get stuck.

The overhead squat is for core stability and gets your arms and legs to work in concert with your core. As far as a compound exercise goes, it's as compound as it gets. I just started doing them but I can say that it's a whole different feeling than doing back squats and overhead presses. Try it next time with just the bar. It's crazy.

A suggestion for adding the powercleans into your routine is to do them before your back squats so you're not exhausted when you're throwing a weighted barbell around while jumping. I found that the control aspect of the powerclean exercise is one of the main benefits of the exercise (along with the explosiveness of course). I don't have bumper plates at my gym either so I just started off really light and focused on my form. I won't be trying my 1 rep max on these anytime soon though. An added bonus is that they are fun to do.
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post #23 of 24
3/4/09 at 3:34pm
I'll try overheads, but cleans are a definite no-no. Gym won't take kindly to me throwing around weight.
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post #24 of 24
3/4/09 at 4:42pm
Quote:
Originally Posted by javyn View Post
I'll try overheads, but cleans are a definite no-no. Gym won't take kindly to me throwing around weight.

I do cleans all the time at my gym, but I don't throw anything around. I clean it, press it, then set it down. It does make it hard to go for 1-rep maxes, but it can be done. If you lift it, you can set it down. In better weather I have my garage gym set up and I have bumpers and can throw stuff around.

OH squats are really hard. Dan John (a lifting coach and former college thrower) said that when he got to college, his coach told him no one got to throw until they could do 15 reps of OH squat with your bodyweight overhead.
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