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  1. 03-05-2012, 12:41 PM #1
    NoYouComeAtMe
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    good alternative to lunges?

    what's up brothren

    i have a pretty good leg split worked out (squats, lunges, leg press, leg extensions, leg curls) but the dumbbell lunges are killing me. i'm supposed to work between 8-10 reps but by the time i hit rep 6 or 7 my forearms are screaming at me so bad i have to drop the dumbbells.

    can anyone recommend me a good sub exercise? i've thought about barbell lunges but i don't think there will be room at the time i hit my gym (peak hours, pretty busy and crowded).

    barbell step ups? something different?

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  2. 03-05-2012, 12:53 PM #2
    jammyo40
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    Ever thought of using straps?
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  3. 03-05-2012, 12:54 PM #3
    chazzy1864
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    I <3 Barbell step ups. Excellent exercise.

    You can also look to straps or hooks to do DB Lunges to save your forearms some.
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  4. 03-05-2012, 12:55 PM #4
    ironwill2008
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    Originally Posted by NoYouComeAtMe View Post

    can anyone recommend me a good sub exercise? i've thought about barbell lunges but i don't think there will be room at the time i hit my gym (peak hours, pretty busy and crowded).
    Either use straps to reinforce your grip and continue to Lunge with dumbbells, or start doing Barbell Lunges and tell people to GTFO of your way.
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  6. 03-05-2012, 12:58 PM #5
    VoxExMachina
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    Originally Posted by NoYouComeAtMe View Post
    i'm supposed to work between 8-10 reps but by the time i hit rep 6 or 7 my forearms are screaming at me so bad i have to drop the dumbbells.
    Straps.

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  7. 03-05-2012, 01:06 PM #6
    k9pit
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    Straps, Barbells Lunges, or Smith Machine Split Squats

    Personally I like the Smith Machine Split Squats. You won't get the stability workout that you would with the DB or Barbell but you should get the leg/glute muscle hypertrophy out of it. I like doing them after Squats and RDLs (or Leg Press) as a good continual muscle workout after fatiguing myself with the Squats and RDLs.
    Last edited by k9pit; 03-05-2012 at 01:12 PM.
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  8. 03-05-2012, 01:09 PM #7
    NoYouComeAtMe
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    worst part is i'm already using straps :/

    i know it's a weakness/disparity between my grip and my legs (probably started using straps too early) but i'm working on strengthening my grip

    i just don't want my legs to suffer in the meantime
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  9. 03-05-2012, 01:12 PM #8
    ironwill2008
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    Originally Posted by NoYouComeAtMe View Post
    worst part is i'm already using straps :/
    FWIW, I went through the same thing, a few years ago. I moved from dumbbells to barbell, and never looked back.
    No brain, no gain.

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  11. 03-05-2012, 01:21 PM #9
    NoYouComeAtMe
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    Originally Posted by ironwill2008 View Post
    FWIW, I went through the same thing, a few years ago. I moved from dumbbells to barbell, and never looked back.
    haha thanks man. feels good to know someone else feels my pain. i am going to either try smith machine split squats or try to make room for a barbell and possibly KO some annoying high school kids in the process lol
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  12. 03-05-2012, 01:21 PM #10
    VoxExMachina
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    Originally Posted by NoYouComeAtMe View Post
    worst part is i'm already using straps :/
    Are you using them correctly? Because seriously, the amount of weight / reps you ought to be able to handle with straps should be plenty to allow you to get in your lunges (assuming you don't have some sort of hand injury, etc.).

    You could also try lifting hooks.

    Short of that, Barbell squats or Smith Machine Split Squats, hack squats, or just extra sets of your other exercises should suffice.
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