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Thread: Routine with very limited equipment!!

  1. #1
    Senior Member marleau's Avatar
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    Routine with very limited equipment!!

    Hey guys, I just found out that I cannot get a squat rack because a) my parents wont let me, b) it wont fit in my basement. So I got a barbell, a dumbell, and a bench. Is there any good routines, maybe similar to SS that I can do to gain mass? I really liked the routine of SS but I heard that it revolves around the squat, and i do not have a squat rack so its kind of hard..I really need someone to help me out with maybe some different excercises every other day, similar to SS. I just don't want to go down to my basmeent and just do whatever excercise pops into my head, I need a routine. I know it's sad, but it'd be great if someone could literally tell me exactly how many sets/reps of what excercise to do on what day. I'm really new to lifting. I also got a chin up bar
    Last edited by marleau; 08-04-2009 at 08:51 PM.

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    deadlift, bench press, overhead press, rows, lunges, chin ups, you could perhaps also do front squats until you figure out a way to do squats. But i would suggest something more along the lines of BGB since SS is pretty much based around squatting.

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    Senior Member marleau's Avatar
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    thanks a lot bro, so i guess BGB doesnt have squatting in it?

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    Moderator Off Road's Avatar
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    I already gave you one...and it was a good one...time proven and built some supermen along the way...but I guess you don't believe in it...sooo...This is harder than doing squats and can be just as effective for building strength and size...but be prepared to eat a lot!!!

    Day 1 (sets x reps):
    Deadlift 3x5 (pyramid)
    Deadlift 1x20 ((65%) pause at the top/lockout)
    Bench Press 3x5
    Curls 3x5

    Day 2 (sets x reps):
    Step ups 3x15
    Standing Barbell Overhead Press 3x5
    Chinups 3xMax
    Situps 3x12
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    during the summer i usually lift in my garage because i dont like driving 30 miles every other day to get to the gym....bummer but on the bright side theres plenty of exercises you can do with just a bench, bar and weight....... you're still able to squat just not as much, start doing front load squats and they will still give you a decent amount of hormones to release from it..... some of the main excercises i do with just the bar are also some of the main compound lifts you should be doing to gain lots of mass.......for example you can deadlift,power clean, military press over head, standing and bent over rows, bench press and curls......your just not thinking abroad here and as long as you train hard and give your all then your going to make progress easily

  6. #6
    Senior Member marleau's Avatar
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    Quote Originally Posted by Off Road View Post
    I already gave you one...and it was a good one...time proven and built some supermen along the way...but I guess you don't believe in it...sooo...This is harder than doing squats and can be just as effective for building strength and size...but be prepared to eat a lot!!!

    Day 1 (sets x reps):
    Deadlift 3x5 (pyramid)
    Deadlift 1x20 ((65%) pause at the top/lockout)
    Bench Press 3x5
    Curls 3x5

    Day 2 (sets x reps):
    Step ups 3x15
    Standing Barbell Overhead Press 3x5
    Chinups 3xMax
    Situps 3x12
    I liked doing your other routine, just a lot of excercises in one day. I cannot curl, i literally cant lol. I can do all my other excercises at 80 pounds except curling....so is there an alternate for that, then this routine would be great.

  7. #7
    Moderator Off Road's Avatar
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    Quote Originally Posted by marleau View Post
    I can do all my other excercises at 80 pounds except curling....
    So do the curls with less than 80 lbs...or just skip the curls. I wouldn't add anything else. Once you try it, you'll know why. I hope you have more than 80 lbs of weight...
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    Senior Member marleau's Avatar
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    I do have more then 80 pounds of weight, but not by much, i probably got like 150. for my birthday i will ask for a couple 35 pound plates. its a pain to keep taking weights on and off just for one excercise. theres no alternate? what about dips and pushups
    Last edited by marleau; 08-04-2009 at 09:35 PM.

  9. #9
    Senior Member Meat_Head's Avatar
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    Quote Originally Posted by Off Road View Post
    Day 1 (sets x reps):
    Deadlift 3x5 (pyramid)
    Deadlift 1x20 ((65%) pause at the top/lockout)
    Bench Press 3x5
    Curls 3x5

    Day 2 (sets x reps):
    Step ups 3x15
    Standing Barbell Overhead Press 3x5
    Chinups 3xMax
    Situps 3x12
    This is pretty badass. Where did you dig it up? If you don't mind me asking...
    Squat...Eat...Sleep...Grow...Repeat

  10. #10
    Senior Member marleau's Avatar
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    im going to do this, and sub in dips and pushups instead of curls. thanks a bunch man

  11. #11
    Moderator Off Road's Avatar
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    Quote Originally Posted by xMeat_Headx View Post
    This is pretty badass. Where did you dig it up? If you don't mind me asking...
    The first day is Rader's Deadlift routine. The second day I made up to fill in the gaps and give a little break from the Deadlifts.
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  12. #12
    Moderator Off Road's Avatar
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    Quote Originally Posted by marleau View Post
    im going to do this, and sub in dips and pushups instead of curls. thanks a bunch man

    Dips and pushups are not a sub for curls. If you want to sub the curls, I'd use 1 Arm Dumbell Rows.
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  13. #13
    Senior Member marleau's Avatar
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    okay, well i can curl with my dumbell at 30 pounds? Is that a decent substitube, maybe like 8 reps 3-4 sets?

  14. #14
    Moderator Off Road's Avatar
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    Quote Originally Posted by marleau View Post
    okay, well i can curl with my dumbell at 30 pounds? Is that a decent substitube, maybe like 8 reps 3-4 sets?
    That would be fine.
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    Quote Originally Posted by Off Road View Post

    Day 1 (sets x reps):
    Deadlift 3x5 (pyramid)
    Deadlift 1x20 ((65%) pause at the top/lockout)
    Bench Press 3x5
    Curls 3x5

    Day 2 (sets x reps):
    Step ups 3x15
    Standing Barbell Overhead Press 3x5
    Chinups 3xMax
    Situps 3x12
    yeah i like the look of this. Off road, can you do this more than once in a week, eg like Day 1, Day 2, Day 1 sort of thing? like the SS ABA BAB method? or is it strictly a 2 day/week thing.

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    Moderator Off Road's Avatar
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    Quote Originally Posted by XMadmanX View Post
    yeah i like the look of this. Off road, can you do this more than once in a week, eg like Day 1, Day 2, Day 1 sort of thing? like the SS ABA BAB method? or is it strictly a 2 day/week thing.
    It could be done as a 3 day/week until things got too brutal. Then I'd cut it back to 2 day/week.
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    Quote Originally Posted by Off Road View Post
    It could be done as a 3 day/week until things got too brutal. Then I'd cut it back to 2 day/week.
    Also would it be too brutal if i replaced step ups with squats? or is the whole point of the routine to be a replacement for someone who doesn't have a cage?

  18. #18
    Moderator Off Road's Avatar
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    Quote Originally Posted by XMadmanX View Post
    the whole point of the routine to be a replacement for someone who doesn't have a cage?
    Exactly. The squats aren't included and I'd think it would be way too much to add them.The Deadlifts are absolutely brutal. My appetite went through the roof.
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    thanks for the insight Off Road, i might give this routine a go when i get bored of BGB, the deadlifting looks 'fun' haha

  20. #20
    Moderator Off Road's Avatar
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    Quote Originally Posted by XMadmanX View Post
    the deadlifting looks 'fun' haha

    They aren't
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  21. #21
    Senior Member marleau's Avatar
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    Lol I am ready

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    Senior Member marleau's Avatar
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    Alright, so I did the first workout of the two and it was pretty good! I am just used to doing so many more excercises, but maybe I was over training then? I had like 9 excercises each day every other day and 2 sets of them! Maybe this is why this routine seems like its not enough work, but im sure it is and i am just not used to it. I only deadlifted 120 for the 3x5 then for the 1x2 i did 70 which was fine. I need more plates so i can dead more to get more results. I only benched 80, but it was still difficult for me, but i finished the 3x5 for them. Dumbell curls were great, pretty hard getting back into them but they are awesome. So I was meaning to ask, whats with the step ups for the day 2? Is day 2 more for like conditioning and not arms? Just need clarification. Thanks man.

  23. #23
    Working it out, working it bamazav's Avatar
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    Could he not do hack squats if he does not want to do front squats?

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    Last edited by bamazav; 08-05-2009 at 03:11 PM. Reason: added link
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    Quote Originally Posted by marleau View Post
    . So I was meaning to ask, whats with the step ups for the day 2? Is day 2 more for like conditioning and not arms? Just need clarification. Thanks man.
    chin ups will do your biceps, overhead press will hit triceps so you will get your arm work in there amongst hitting other groups.

    ps off road. i did that routine yesterday also, lets just say after the 20 rep deads i saw the light haha i needed to rest for about 10 mins before i benched
    Last edited by XMadmanX; 08-05-2009 at 04:51 PM.

  25. #25
    Moderator Off Road's Avatar
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    Good for you XmadmanX...how's your appetite

    Marleau...if the weight on the 20 reppers isn't enough, feel free to up the percentage. They should be kicking your butt and you should be out of breath by rep 10 or 12.
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