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Invisiblememes
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Squats without machine?
    #7948074 - 01/28/08 10:00 PM (16 years, 4 days ago)

Welp, i've been lifting for a couple months now. I barely work my lower body though. I know that's terrible, but I just don't.

I need some good lower-body workouts that can be done with just a barbell (straight or wavy, i have both).

So, anyone got some that meet my specifications?


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Offlinerobbyberto
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Re: Squats without machine? [Re: memes]
    #7948195 - 01/28/08 10:26 PM (16 years, 4 days ago)

Deadlifts


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“People say having kids is life changing, well that doesn’t necessarily mean a good thing, does it? I could take one of my legs off. That would change my life.” -Karl Pilkington



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Invisibleohmatic
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Re: Squats without machine? [Re: robbyberto]
    #7949156 - 01/29/08 03:17 AM (16 years, 3 days ago)

you post says squats WITHOUT MACHINE

there is no SQUAT MACHINE or whatsoever, a SQUAT is having a barbell resting on your trapecius muscle
and squatting down then raising up.

it sounds as if you are working out at home, you got a couple of options.

1.) The Deadlift - its no squat but it will also work your legs a bit
2.) The Conventional Squat - needs a rack or anything to have the bar elevated to unracl
3.) The Hack squat
4.) Walking Lunges

hack squat: http://static.howstuffworks.com/gif/weight-lifting-for-women-45.jpg

you have the weight behind your legs, bend down so upper legs are at least parallel to the floor and stand up.
its sorf of like a deadlift, and sort of not.

you can also do the conventional deadlift slightly altered, by squatting down below parallel and lifting the weight from there on.

also walking lunges are one great exercise:
http://www.getfit.com.au/html/excercises/images/ex-legs-bum-dum-16.gif

i preferr doing them with a barbell on my back though.


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:penis: MONOTUB tek :sun: HEATBOMB tek :penis:

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InvisibleWhiskeyClone
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Re: Squats without machine? [Re: memes]
    #7949314 - 01/29/08 07:07 AM (16 years, 3 days ago)

Lunges and walking lunges are great.


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Welcome evermore to gods and men is the self-helping man.  For him all doors are flung wide: him all tongues greet, all honors crown, all eyes follow with desire.  Our love goes out to him and embraces him, because he did not need it.

~ R.W. Emerson, "Self-Reliance"

:heartpump:


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Invisiblememes
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Re: Squats without machine? [Re: WhiskeyClone]
    #7949374 - 01/29/08 07:38 AM (16 years, 3 days ago)

great posts guys, i appreciate them.

ohmatic - sorry for the confusion. The "machine" i was referring to was the rack to rest the weights on in preparation to squatting with them.

The concern being - naturally - that whatever weight i'm squatting I wouldn't be able to get up/down off my shoulders (without a rack) without injuring something


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Invisibleohmatic
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Re: Squats without machine? [Re: memes]
    #7949533 - 01/29/08 08:35 AM (16 years, 3 days ago)

without a rack your (best) choices would be hack squats and lunges,
deadlifts are ok to however they dont nearly work the legs as much as the other exercises.

also you should train your calves doing one legged donkey calfraises with added weight.


--------------------
:penis: MONOTUB tek :sun: HEATBOMB tek :penis:

RIP #cultivation! ....can't associate? well FUCK U !


Edited by ohmatic (01/29/08 08:36 AM)


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Offlineskydog
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Re: Squats without machine? [Re: ohmatic]
    #7949635 - 01/29/08 09:05 AM (16 years, 3 days ago)

Here's a couple more that are pretty effective:

Goblet squat

Split squat


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Invisibledemiu5
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Re: Squats without machine? [Re: memes]
    #7949658 - 01/29/08 09:14 AM (16 years, 3 days ago)

don't squat without a rack, or at least not without a brace/belt.  you most likely will fuck your back up at some point doing that


start with some calf raises

and wall sits (can hold a weight if you want, probably not necessary at first)


lunges are great, but i have bad balance and fucked up my back about eight months ago doing them :frown:


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OfflineApJunkie
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Re: Squats without machine? [Re: demiu5]
    #7949673 - 01/29/08 09:21 AM (16 years, 3 days ago)

I always like to grab some weights (about 10-15 lbs in each hand) and then go up a flight of stairs using only one leg. Do that 2-3 times per leg and you'll be so tired you can barely stand.


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Offlinerobbyberto
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Re: Squats without machine? [Re: ohmatic]
    #7949774 - 01/29/08 09:54 AM (16 years, 3 days ago)

Ever heard of a Smith Machine?


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“People say having kids is life changing, well that doesn’t necessarily mean a good thing, does it? I could take one of my legs off. That would change my life.” -Karl Pilkington



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Invisibleohmatic
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Re: Squats without machine? [Re: robbyberto]
    #7949831 - 01/29/08 10:16 AM (16 years, 3 days ago)

Quote:

robbyberto said:
Ever heard of a Smith Machine?




its the devil and you shouldnt ever use it for any fucking exercise.

:thumbdown:


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:penis: MONOTUB tek :sun: HEATBOMB tek :penis:

RIP #cultivation! ....can't associate? well FUCK U !


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OfflineGinseng1
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Re: Squats without machine? [Re: ohmatic]
    #7950098 - 01/29/08 11:38 AM (16 years, 3 days ago)

-Deadlifts (great whole body workout good for your back builds nice beef)
-Barbell Squats (must do... your numbers will go through the roof if you do these heavy on a consistent basis)
-SLDL (stiff-legged deadlifts - tagerts hamstrings for that nice ham beef)
-Barbell Lunges (great leg workout, targets everything)

Don't skip out on legs! You will only regret it.

Get a lifting belt for back support asap.


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Flowing through beginningless time since time without beginning...


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InvisibleHuehuecoyotl
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Re: Squats without machine? [Re: memes]
    #7951425 - 01/29/08 05:09 PM (16 years, 3 days ago)

Power squats are awesome.


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"A warrior is a hunter. He calculates everything. That's control. Once his calculations are over, he acts. He lets go. That's abandon. A warrior is not a leaf at the mercy of the wind. No one can push him; no one can make him do things against himself or against his better judgment. A warrior is tuned to survive, and he survives in the best of all possible fashions." ― Carlos Castaneda


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Invisibleohmatic
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Re: Squats without machine? [Re: Huehuecoyotl]
    #7954437 - 01/30/08 03:20 AM (16 years, 2 days ago)

im doing supersets of ATG squats and walking lunges today :crankey:


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:penis: MONOTUB tek :sun: HEATBOMB tek :penis:

RIP #cultivation! ....can't associate? well FUCK U !


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Invisiblememes
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Re: Squats without machine? [Re: ohmatic]
    #7954764 - 01/30/08 08:32 AM (16 years, 2 days ago)

ohmatic - how do you structure your workouts? I have come up with a "thrown-together" routine that I just started without doing any proper research. heh.

I'll label exercises with letters and sets with numbers. I go through like:
A1, A2, A3
B1, B2, B3
C1, C2, C3 etc etc.

Usually as i move on to sets 2 and 3, my reps/set decrease. For instance.

A1 will have 12 reps
A2 will have 10 (or 11)
A3 will have 8 (or 10) depending on how dreadful the workout is

I usually start at 8/7/6 adn then work up to 12/11/10 and then jump up to the next weight (usually 5 or 10lb jump, depending on the workout)

Are these structured AT ALL correct? I also workout 3 days straight and then rest 1.

I know i'm not doing this anywhere near how its "supposed to be done", and as a result am losing possible strength gained.

Any insight? you seem to know what you're talking about


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Invisibleohmatic
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Re: Squats without machine? [Re: memes]
    #7955027 - 01/30/08 10:39 AM (16 years, 2 days ago)

i always shoot for 3 sets of equal reps for an exercise before i increase the weight.

example: squat 3x8 reps, if i can do that i aim for 3x10 reps.
if i can do that i add 5lbs next time and start with 3x8 or even 3x10 depending on how it goes and repeat the same patter.

post what kind of exercises you are doing at the moment if you want some comments.


--------------------
:penis: MONOTUB tek :sun: HEATBOMB tek :penis:

RIP #cultivation! ....can't associate? well FUCK U !


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Invisiblememes
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Re: Squats without machine? [Re: ohmatic]
    #7956220 - 01/30/08 03:56 PM (16 years, 2 days ago)

welp - i incorporated some lunges today into my workout (holding 25lb in each hand) and goddamn my legs are dead.

I'll type up a detailed routine of what i do (may take me a lil while) and PM it to you ohm, by the time i get it done this thread'll probably be inactive)


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InvisibleLeftyBurnz
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Re: Squats without machine? [Re: WhiskeyClone]
    #7959015 - 01/31/08 02:30 AM (16 years, 2 days ago)

Quote:

WhiskeyClone said:
Lunges and walking lunges are great.




lunges and hindu squats work wonders. :yesnod:


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Invisibleohmatic
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Re: Squats without machine? [Re: LeftyBurnz]
    #7959098 - 01/31/08 03:44 AM (16 years, 1 day ago)

i love the lunge/squat combination.

its rather simple, you just do the lunges, right leg then the left leg, and as soon as you stand upright again do one squat to the ground.

this counts as one repetition. you get the benefits of unilateral and bilateral work at the same time this way !


--------------------
:penis: MONOTUB tek :sun: HEATBOMB tek :penis:

RIP #cultivation! ....can't associate? well FUCK U !


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InvisibleLeftyBurnz
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Re: Squats without machine? [Re: ohmatic]
    #7961693 - 01/31/08 07:17 PM (16 years, 1 day ago)

when you can do that combo 100 reps at a normal to fast pace, youve got some decent strength.


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OfflineMrBump
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Re: Squats without machine? [Re: memes]
    #7962447 - 01/31/08 10:08 PM (16 years, 1 day ago)

plyometric squats (jump squat):

="
&rel=1">

jumping deck squats:

="
&rel=1">

or just the deck squat:

="
&rel=1">


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Are you a carrot, an egg, or a coffee bean?


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