24/7 Customer Service 1-866-236-8417 Need Help? 1-866-236-8417

Reply
Results 1 to 13 of 13
  1. #1
    Registered User lumocolor's Avatar
    Join Date: May 2012
    Location: Canada
    Posts: 1,164
    Rep Power: 811
    lumocolor is a jewel in the rough. (+500) lumocolor is a jewel in the rough. (+500) lumocolor is a jewel in the rough. (+500) lumocolor is a jewel in the rough. (+500) lumocolor is a jewel in the rough. (+500) lumocolor is a jewel in the rough. (+500) lumocolor is a jewel in the rough. (+500) lumocolor is a jewel in the rough. (+500) lumocolor is a jewel in the rough. (+500) lumocolor is a jewel in the rough. (+500) lumocolor is a jewel in the rough. (+500)
    Visit lumocolor's BodySpace
    lumocolor is offline

    Question Workout Program That Doesn't Include Squats

    I know I've posted this here a copious of times by now but I've yet to get an answer and I'm really hoping someone can suggest me something please. I do not have a squat rack, and cannot get a gym membership. I currently have a bench press, barbell, dumbbells, free weights, and an incline decline bench.

    Can someone please link me to or recommend me a good program that I could do with what I have? Thanks in advance.
    Reply With Quote

  2. #2
    Foxtrot Uniform -Lucifer's Avatar
    Join Date: May 2007
    Age: 32
    Stats: 5'11", 220 lbs
    Posts: 56,716
    BodyPoints: 2339
    Rep Power: 55355
    -Lucifer has a brilliant future. Third best rank! (+40000) -Lucifer has a brilliant future. Third best rank! (+40000) -Lucifer has a brilliant future. Third best rank! (+40000) -Lucifer has a brilliant future. Third best rank! (+40000) -Lucifer has a brilliant future. Third best rank! (+40000) -Lucifer has a brilliant future. Third best rank! (+40000) -Lucifer has a brilliant future. Third best rank! (+40000) -Lucifer has a brilliant future. Third best rank! (+40000) -Lucifer has a brilliant future. Third best rank! (+40000) -Lucifer has a brilliant future. Third best rank! (+40000) -Lucifer has a brilliant future. Third best rank! (+40000)
    Visit -Lucifer's BodySpace
    -Lucifer is online now

    Lightbulb

    Originally Posted by lumocolor View Post
    I currently have a bench press, barbell, dumbbells, free weights, and an incline decline bench.
    - Front squat (you will have to clean first)
    - BB hack squat
    - Hip belt squat
    - BB/DB Step up
    - BB/DB Lunge/Reverse lunge
    - Deficit deadlift

    For your hamstrings:
    - Romanian deadlift
    - Stiff-legged deadlift
    - Floor glute-ham raise (Google it)
    - DB leg curl (could be risky)

    What's the total of the weights you have?
    ♦ ♦ ♦ Misc Doodle Crew ♦ ♦ ♦
    Reply With Quote

  3. #3
    Registered User lumocolor's Avatar
    Join Date: May 2012
    Location: Canada
    Posts: 1,164
    Rep Power: 811
    lumocolor is a jewel in the rough. (+500) lumocolor is a jewel in the rough. (+500) lumocolor is a jewel in the rough. (+500) lumocolor is a jewel in the rough. (+500) lumocolor is a jewel in the rough. (+500) lumocolor is a jewel in the rough. (+500) lumocolor is a jewel in the rough. (+500) lumocolor is a jewel in the rough. (+500) lumocolor is a jewel in the rough. (+500) lumocolor is a jewel in the rough. (+500) lumocolor is a jewel in the rough. (+500)
    Visit lumocolor's BodySpace
    lumocolor is offline
    Any other suggestions? I have regular 1" plates. Not olympic.
    Reply With Quote

  4. #4
    Registered User javier85's Avatar
    Join Date: Oct 2012
    Stats: 5'11", 182 lbs
    Posts: 146
    Rep Power: 63
    javier85 is on a distinguished road. (+10) javier85 is on a distinguished road. (+10) javier85 is on a distinguished road. (+10) javier85 is on a distinguished road. (+10) javier85 is on a distinguished road. (+10) javier85 is on a distinguished road. (+10) javier85 is on a distinguished road. (+10) javier85 is on a distinguished road. (+10) javier85 is on a distinguished road. (+10) javier85 is on a distinguished road. (+10) javier85 is on a distinguished road. (+10)
    Visit javier85's BodySpace
    javier85 is offline
    Originally Posted by lumocolor View Post
    Any other suggestions? I have regular 1" plates. Not olympic.
    You can use dumbbells to squat. Of course BB is recommended but hey, if you dont have any other option go for the DB squat. Or something like lunges or split squat.

    Don't let not having a cage hold you back from your goals. Check out the stickies and get with a routine that was made by someone who knows what they're doing. Good luck to you.
    Reply With Quote

  5. #5
    Registered User orca23554's Avatar
    Join Date: Jan 2012
    Age: 32
    Stats: 5'10", 174 lbs
    Posts: 689
    Rep Power: 166
    orca23554 will become famous soon enough. (+50) orca23554 will become famous soon enough. (+50) orca23554 will become famous soon enough. (+50) orca23554 will become famous soon enough. (+50) orca23554 will become famous soon enough. (+50) orca23554 will become famous soon enough. (+50) orca23554 will become famous soon enough. (+50) orca23554 will become famous soon enough. (+50) orca23554 will become famous soon enough. (+50) orca23554 will become famous soon enough. (+50) orca23554 will become famous soon enough. (+50)
    Visit orca23554's BodySpace
    orca23554 is offline
    Can the height of the pins in the bench press be adjusted? If yes that can be used as a squat rack, I do the same, pic for reference



    As you can see no safety mechanism if I miss a rep but have been able to build up to 1.2X BW for reps with this arrangement, better than not squatting at all anyday
    * Skinny to non skinny transformation crew * - I am gonna effin nail this
    Reply With Quote

  6. #6
    Registered User sameaha's Avatar
    Join Date: Sep 2010
    Age: 32
    Stats: 5'8", 172 lbs
    Posts: 328
    Rep Power: 129
    sameaha will become famous soon enough. (+50) sameaha will become famous soon enough. (+50) sameaha will become famous soon enough. (+50) sameaha will become famous soon enough. (+50) sameaha will become famous soon enough. (+50) sameaha will become famous soon enough. (+50) sameaha will become famous soon enough. (+50) sameaha will become famous soon enough. (+50) sameaha will become famous soon enough. (+50) sameaha will become famous soon enough. (+50) sameaha will become famous soon enough. (+50)
    Visit sameaha's BodySpace
    sameaha is offline
    Originally Posted by lumocolor View Post
    I know I've posted this here a copious of times by now but I've yet to get an answer and I'm really hoping someone can suggest me something please. I do not have a squat rack, and cannot get a gym membership. I currently have a bench press, barbell, dumbbells, free weights, and an incline decline bench.

    Can someone please link me to or recommend me a good program that I could do with what I have? Thanks in advance.
    Iam in your position no squat rack.
    I guess you have to do leg press as your mail lift followed by deadlift then do lunges leg curl and bulgarian DB squat
    That is more than enough
    Stats:as of 6/1/2013
    Bench press::190*3-5
    Bent Row:165*6
    Squat:175*10
    Deadlift:: 285*5
    Pull up*20-25
    Reply With Quote

  7. #7
    Encyclochuzzle chazzy1864's Avatar
    Join Date: Jan 2006
    Location: Lakeland, Florida, United States
    Age: 30
    Stats: 5'11", 190 lbs
    Posts: 54,109
    BodyPoints: 310
    Rep Power: 143794
    chazzy1864 has a reputation beyond repute. Second best rank possible! (+100000) chazzy1864 has a reputation beyond repute. Second best rank possible! (+100000) chazzy1864 has a reputation beyond repute. Second best rank possible! (+100000) chazzy1864 has a reputation beyond repute. Second best rank possible! (+100000) chazzy1864 has a reputation beyond repute. Second best rank possible! (+100000) chazzy1864 has a reputation beyond repute. Second best rank possible! (+100000) chazzy1864 has a reputation beyond repute. Second best rank possible! (+100000) chazzy1864 has a reputation beyond repute. Second best rank possible! (+100000) chazzy1864 has a reputation beyond repute. Second best rank possible! (+100000) chazzy1864 has a reputation beyond repute. Second best rank possible! (+100000) chazzy1864 has a reputation beyond repute. Second best rank possible! (+100000)
    Visit chazzy1864's BodySpace
    chazzy1864 is online now
    How about you design a workout instead of having others do it for you?
    -
    Alchemist of Alcohol
    -
    Journal: http://forum.bodybuilding.com/showthread.php?t=126418493
    Reply With Quote

  8. #8
    Registered User Concat's Avatar
    Join Date: Sep 2012
    Location: Alberta, Canada
    Stats: 6'2", 190 lbs
    Posts: 852
    Rep Power: 231
    Concat will become famous soon enough. (+50) Concat will become famous soon enough. (+50) Concat will become famous soon enough. (+50) Concat will become famous soon enough. (+50) Concat will become famous soon enough. (+50) Concat will become famous soon enough. (+50) Concat will become famous soon enough. (+50) Concat will become famous soon enough. (+50) Concat will become famous soon enough. (+50) Concat will become famous soon enough. (+50) Concat will become famous soon enough. (+50)
    Visit Concat's BodySpace
    Concat is offline
    Originally Posted by lumocolor View Post
    Any other suggestions? I have regular 1" plates. Not olympic.
    ?

    What does that matter?

    Lucifer gave you a pretty comprehensive list of exercises you can do instead of squats. I don't understand why you need other suggestions.
    Reply With Quote

  9. #9
    Encyclochuzzle chazzy1864's Avatar
    Join Date: Jan 2006
    Location: Lakeland, Florida, United States
    Age: 30
    Stats: 5'11", 190 lbs
    Posts: 54,109
    BodyPoints: 310
    Rep Power: 143794
    chazzy1864 has a reputation beyond repute. Second best rank possible! (+100000) chazzy1864 has a reputation beyond repute. Second best rank possible! (+100000) chazzy1864 has a reputation beyond repute. Second best rank possible! (+100000) chazzy1864 has a reputation beyond repute. Second best rank possible! (+100000) chazzy1864 has a reputation beyond repute. Second best rank possible! (+100000) chazzy1864 has a reputation beyond repute. Second best rank possible! (+100000) chazzy1864 has a reputation beyond repute. Second best rank possible! (+100000) chazzy1864 has a reputation beyond repute. Second best rank possible! (+100000) chazzy1864 has a reputation beyond repute. Second best rank possible! (+100000) chazzy1864 has a reputation beyond repute. Second best rank possible! (+100000) chazzy1864 has a reputation beyond repute. Second best rank possible! (+100000)
    Visit chazzy1864's BodySpace
    chazzy1864 is online now
    Originally Posted by Concat View Post
    ?

    What does that matter?

    Lucifer gave you a pretty comprehensive list of exercises you can do instead of squats. I don't understand why you need other suggestions.
    So he can incorrectly use - a copious amount of times - the word copious in copious threads on this subject over and over?
    -
    Alchemist of Alcohol
    -
    Journal: http://forum.bodybuilding.com/showthread.php?t=126418493
    Reply With Quote

  10. #10
    1/2 Day Walker t8rtot's Avatar
    Join Date: Jan 2012
    Location: College Station, Texas, United States
    Age: 26
    Stats: 5'10", 174 lbs
    Posts: 674
    Rep Power: 4398
    t8rtot is a glorious beacon of knowledge. (+2500) t8rtot is a glorious beacon of knowledge. (+2500) t8rtot is a glorious beacon of knowledge. (+2500) t8rtot is a glorious beacon of knowledge. (+2500) t8rtot is a glorious beacon of knowledge. (+2500) t8rtot is a glorious beacon of knowledge. (+2500) t8rtot is a glorious beacon of knowledge. (+2500) t8rtot is a glorious beacon of knowledge. (+2500) t8rtot is a glorious beacon of knowledge. (+2500) t8rtot is a glorious beacon of knowledge. (+2500) t8rtot is a glorious beacon of knowledge. (+2500)
    Visit t8rtot's BodySpace
    t8rtot is offline
    Originally Posted by -Lucifer View Post
    -
    - Deficit deadlift
    Is this just elevating yourself slightly ( say 4-6 inches) off the floor to increase the ROM on a standard deadlift? If so, what are the major benefits to such a lift?
    Last edited by t8rtot; 11-07-2012 at 09:15 AM.
    Reply With Quote

  11. #11
    Encyclochuzzle chazzy1864's Avatar
    Join Date: Jan 2006
    Location: Lakeland, Florida, United States
    Age: 30
    Stats: 5'11", 190 lbs
    Posts: 54,109
    BodyPoints: 310
    Rep Power: 143794
    chazzy1864 has a reputation beyond repute. Second best rank possible! (+100000) chazzy1864 has a reputation beyond repute. Second best rank possible! (+100000) chazzy1864 has a reputation beyond repute. Second best rank possible! (+100000) chazzy1864 has a reputation beyond repute. Second best rank possible! (+100000) chazzy1864 has a reputation beyond repute. Second best rank possible! (+100000) chazzy1864 has a reputation beyond repute. Second best rank possible! (+100000) chazzy1864 has a reputation beyond repute. Second best rank possible! (+100000) chazzy1864 has a reputation beyond repute. Second best rank possible! (+100000) chazzy1864 has a reputation beyond repute. Second best rank possible! (+100000) chazzy1864 has a reputation beyond repute. Second best rank possible! (+100000) chazzy1864 has a reputation beyond repute. Second best rank possible! (+100000)
    Visit chazzy1864's BodySpace
    chazzy1864 is online now
    Originally Posted by t8rtot View Post
    Is this just elevating yourself slightly ( say 4-6 inches) off the floor to increase the ROM on a standard deadlift? If so, what are the major benefits to such a lift?
    More emphasis on the legs.
    -
    Alchemist of Alcohol
    -
    Journal: http://forum.bodybuilding.com/showthread.php?t=126418493
    Reply With Quote

  12. #12
    Registered User lumocolor's Avatar
    Join Date: May 2012
    Location: Canada
    Posts: 1,164
    Rep Power: 811
    lumocolor is a jewel in the rough. (+500) lumocolor is a jewel in the rough. (+500) lumocolor is a jewel in the rough. (+500) lumocolor is a jewel in the rough. (+500) lumocolor is a jewel in the rough. (+500) lumocolor is a jewel in the rough. (+500) lumocolor is a jewel in the rough. (+500) lumocolor is a jewel in the rough. (+500) lumocolor is a jewel in the rough. (+500) lumocolor is a jewel in the rough. (+500) lumocolor is a jewel in the rough. (+500)
    Visit lumocolor's BodySpace
    lumocolor is offline
    Originally Posted by javier85 View Post
    You can use dumbbells to squat. Of course BB is recommended but hey, if you dont have any other option go for the DB squat. Or something like lunges or split squat.

    Don't let not having a cage hold you back from your goals. Check out the stickies and get with a routine that was made by someone who knows what they're doing. Good luck to you.
    Thank you. I'm planning on doing Allpro's beginner. Should I just sub out BB squats with DB squats? And same with OHP, just use dumbbells?
    Reply With Quote

  13. #13
    Registered User quadsimodo's Avatar
    Join Date: Nov 2012
    Stats: 6'0", 246 lbs
    Posts: 288
    Rep Power: 191
    quadsimodo will become famous soon enough. (+50) quadsimodo will become famous soon enough. (+50) quadsimodo will become famous soon enough. (+50) quadsimodo will become famous soon enough. (+50) quadsimodo will become famous soon enough. (+50) quadsimodo will become famous soon enough. (+50) quadsimodo will become famous soon enough. (+50) quadsimodo will become famous soon enough. (+50) quadsimodo will become famous soon enough. (+50) quadsimodo will become famous soon enough. (+50) quadsimodo will become famous soon enough. (+50)
    Visit quadsimodo's BodySpace
    quadsimodo is offline
    Originally Posted by -Lucifer View Post
    - Front squat (you will have to clean first)
    - BB hack squat
    - Hip belt squat
    - BB/DB Step up
    - BB/DB Lunge/Reverse lunge
    - Deficit deadlift

    For your hamstrings:
    - Romanian deadlift
    - Stiff-legged deadlift
    - Floor glute-ham raise (Google it)
    - DB leg curl (could be risky)

    What's the total of the weights you have?
    ^^this
    also do duck stance deadlifts for quads. deficit duck stance deadlifts for a better quad workout. but in reality. nothing replaces the barbell squat. front squats are good especially if you do have to clean it, but the back squat is better. I suggest getting an old school squat rack and learn proper technique and proper way of how to bail on squats.
    Reply With Quote

Reply

Similar Threads

  1. Is this a good full-body workout?
    By Forzas in forum Workout Programs
    Replies: 88
    Last Post: 09-21-2012, 03:16 PM
  2. Home workout program / routine
    By chris25404 in forum Workout Programs
    Replies: 3
    Last Post: 02-07-2012, 11:35 AM
  3. Leg workout that doesn't include squats
    By Mills13 in forum Workout Programs
    Replies: 11
    Last Post: 06-19-2011, 01:54 PM
  4. Program Without Squats, Deadlifts, Or Overhead Press
    By EpyonCustom in forum Workout Programs
    Replies: 18
    Last Post: 03-28-2011, 04:46 AM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts