I have been lifting at home in my small gym for the last 2 months and haven't been getting results. Main goal , being an ectormorph is to gain size , mainly on waist. Im ready to start following this program , but since I have limited equipment I can perform some exercises, so I ask what would you recommend would be good substitues for the exercises listed down, keeping in mind I have a bench for press , Dumbells and a bar:
-rope pressdowns (D2)
-preacher curls (D3)
-seated rows (D3)
-Wide grip pull-ups (D3)
-seated rows (D3)
I dont have the equipment to do these exercises and knowing they are primarily preferences for the good results they provide , I just want to know are recommendations of exercises that could replace ones listed above that have good results either for the very mitied equipment :/
Thanks and I appreciate all help given
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Thread: Hypertrophy/Bodybuilding Routine
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03-07-2015, 04:31 AM #151
Substitute
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03-07-2015, 05:20 AM #152
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03-07-2015, 05:29 AM #153
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03-07-2015, 09:46 AM #154
Kel, some questions I'd appreciate you answering when you've got time.
Anything wrong with using 15 reps on everything except calves (30)?
Can we do just Standing Calf Raises daily? My Seated Calf Raises are rubbish in my garage.
Any home/garage alternative for Leg Curls?
For Pre-Workout, can we go with Milk and Whey instead of adding Dextrose or eating fruit? How much milk would be best and how much Cocoa do you add to your shake?
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03-07-2015, 11:17 AM #155
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03-07-2015, 11:53 AM #156
- Join Date: Dec 2009
- Location: Fairfield, Iowa, United States
- Age: 39
- Posts: 2,446
- Rep Power: 3144
Tried the "elbows flared" on the bench press yesterday. Idk if I like it... it's not a big deal that I couldn't do as much weight but the load just seems to be too much on the shoulders. Idk if I like it at all... didn't seem to work my chest any better.
Speaking of shoulders, anyone else's shoulders lacking in vascularity? Maybe it's a genetic thing for me. My shoulders don't look swole like my biceps, triceps, lats & chest do. It's disproportionate. Thinking about adding in some extra shoulder work... maybe some military presses or front raises... something...The journey toward perfection is ALWAYS a path of successes AND failures.
NO REPS LEFT BEHIND!!!
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03-07-2015, 12:16 PM #157
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03-07-2015, 04:06 PM #158
My shoulders have always responded extremely well to side raises and rear delt flyes. I think they're my second best bodypart next to my back.
But back when I first started the original PPL I always did way more volume for side raises then I did for any other exercises because I wanted my side delt to cast a shadow.“The model for the application of your principles is the boxer rather than the gladiator. The gladiator puts down or takes up the sword he uses, the boxer always has his hands and needs only to clench them into fists.”
― Marcus Aurelius, Meditations
"I didn't know anything about bodybuilding I was just doing this for happiness and I don't want to take the happiness away. For me it is meditation, a ritual between my mind and body" -Victor Richards
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03-07-2015, 07:51 PM #159
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03-07-2015, 09:00 PM #160
- Join Date: Dec 2009
- Location: Fairfield, Iowa, United States
- Age: 39
- Posts: 2,446
- Rep Power: 3144
I've only been doing the side raises. Before Kelei's routine I did overhead presses, arnold presses, side raises & rear delt flyes (shoulders was all in 1 day, only day I did them during the week).
I think delts are the only muscle group that has gone down in volume... which might be why I'm noticing it more.The journey toward perfection is ALWAYS a path of successes AND failures.
NO REPS LEFT BEHIND!!!
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03-07-2015, 09:50 PM #161
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03-07-2015, 09:53 PM #162
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03-07-2015, 10:46 PM #163
- Join Date: Apr 2011
- Location: United Kingdom (Great Britain)
- Age: 59
- Posts: 1,818
- Rep Power: 3226
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03-07-2015, 11:35 PM #164
I've tweaked the form compared to what he does, I try to move the db in an arc (so its less of an upright row movement), and I lean slightly forward with my upper arm-torso close to a 90deg angle (similiar to what Kelei recommends for lying rear delt flyes I believe?)...the mid-rear delt pump is un-fkin-believable
Olympus Labs
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03-08-2015, 03:18 AM #165
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03-08-2015, 07:50 AM #166
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03-08-2015, 09:47 AM #167
Subbed.
Great post once again Kelei, I like the fact that iteration after iteration the routine comes out even simpler.
Got a quick question: In the OP, it is mentioned that "Side delts, calves and abs can be trained daily, these muscle groups respond exceptionally well to high frequency training" . I will follow that advice, but where would I have to look for to get more insight on that statement? On which principle is it based ? Cheers!***MISC Strength Crew***
++ Positive Crew ++
~ελληνικο crew~
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03-08-2015, 12:46 PM #168
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03-08-2015, 01:06 PM #169
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03-08-2015, 02:15 PM #170
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03-08-2015, 03:26 PM #171
Well, I guess it could be a bit more when it comes down to it. I rack the bar, go and take 3 - 5 deep breaths, and go back under it. So the total rest time from last rep of the previous set to the first one of the subsequent set is longer. Usually this has me doing, say, 10-5-4-4-3-3-3. Keep in mind I'm doing pussy weights, though (95 lbs). I mean, this is heavy for me, but perhaps because it's not much "objectively" I require less rest. I'm not sure I believe what I just proposed, but just throwing it out there.
"In all things there is a poison and there is nothing without a poison. It depends only upon the dose whether a poison is a poison or not." ~ Paracelsus
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03-08-2015, 03:56 PM #172
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03-08-2015, 10:33 PM #173
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03-08-2015, 11:37 PM #174
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03-09-2015, 05:16 AM #175
- Join Date: Sep 2013
- Location: Georgia, United States
- Age: 37
- Posts: 621
- Rep Power: 281
1) Nothing wrong with doing a 15RM.
2) Standing calf raise only is fine, it's the more "important" one anyway.
3) Glute Ham Raise, like nerynery said.
4) It would work, but the lactose from milk can't be used to restore muscle glycogen like glucose/dextrose can (if I remember right only 50% of the calories from lactose can go toward muscle glycogen, the other 50% replenishes liver glycogen). So dextrose would be the "better" choice (since glucose can replenish muscle or liver glycogen based on need), but I doubt it would make or break you.
The workout volume is very difficult to pull off on a low carb diet. I mean, I'm doing this routine on a cut, so my carbs are low, but so is my volume. I can only manage ~20 reps per exercise doing full-body. Any more and I bonk out hard. Just do as much volume as you can for your carb intake, and remember that if you have a hard time reaching your rep goals, you might need to add more carbs.
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03-11-2015, 03:24 AM #176
So if I increase the weight at 15 do I need to increase volume? I find around 10 reps feels too heavy, around 20 is too light, I tried several tests i attempted and 90% of the time my 75% lands between 14-16 reps.
Just do standing calf raises daily? 100 reps with my 30 rep weight.
What's the best way to do GHRs at home? Bit of a nightmare training at home.
Is Fruit & Milk-Whey okay pre?
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03-11-2015, 04:13 AM #177
- Join Date: Sep 2013
- Location: Georgia, United States
- Age: 37
- Posts: 621
- Rep Power: 281
You can increase volume to compensate for the slightly lighter weight, yeah. It would be a good idea, but it won't break you. Play around with it and see what works best.
Yeah, you can do them daily like that. It's what I do.
As far as doing GHR at home, do you have anything you can kneel in front of (so your feet are pointing to it behind you) and hook your feet on? Just find a way to anchor yourself that is comfortable so you can do the movement. That's pretty much it. When you're ready to add weight, you can either hold a plate or put on a backpack with weight in it.
Fruit and Milk pose the same issue as above - most of those calories can only be used to restore liver glycogen. But, like I said, I don't think it'll make-or-break you, so if that's what you wanna do then go for it.
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03-11-2015, 05:31 AM #178
Load up a barbell with at least your bodyweight. Place 10 lb weights on either side of the plates on the floor to stop them from rolling. Kneel and lock your ankles on the barbell, proceed to do GHR with a little assistance getting off the floor like with poly push ups.
If you can wrap a towel or something around the bar because it will dig in a hurt like hell eventually.OG
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03-11-2015, 08:02 AM #179
- Join Date: Dec 2009
- Location: Fairfield, Iowa, United States
- Age: 39
- Posts: 2,446
- Rep Power: 3144
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03-11-2015, 08:41 AM #180
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