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.
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.
thanks a lot bro, so i guess BGB doesnt have squatting in it?
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
Day 2 (sets x reps):
Step ups 3x15
Standing Barbell Overhead Press 3x5
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
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.
im going to do this, and sub in dips and pushups instead of curls. thanks a bunch man
okay, well i can curl with my dumbell at 30 pounds? Is that a decent substitube, maybe like 8 reps 3-4 sets?
thanks for the insight Off Road, i might give this routine a go when i get bored of BGB, the deadlifting looks 'fun' haha
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.
Last edited by bamazav; 08-05-2009 at 03:11 PM. Reason: added link
Working on getting stronger in body, mind and soul.
1Co 9:27 But I discipline my body and keep it under control, lest after preaching to others I myself should be disqualified
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.
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.