No Squat routine

["OBESSED"]

Be Innovative

Ok...

Try this:

BB Lunges (walking or in place)

Weighted Step ups- (Put the BB on your back have weight on it and do your step aerobics on your bench.)

Seated or Donkey Calve Raises-Put the plates on your lap or knees and lift, or do them with DB.

Standing Calve Raises- BB on your back.

"IF" you have a Bench the it has a rack turn the rack were you can sit in between it and do the DAMN SQUATS! Do lots of reps or get a spotter...damn be innovative. Just think.
Shit you could even do.....DB or plate squats. If you had too.

It just sounds like you don't want to do squats but you want a massive body. "NOT POSSIBLE!"

 

[SofaGeorge]

Ok, I want big strong legs too...but I don't have a squat rack as of right now and doing something is better than nothing..

So since I only have a bench, a barbell, and a lot of weight...What lifts should I do?

I think my routine looks pretty good, what do YOU guys think?

Why do you think you have to have a squat rack to squat. When I was a kid we didn't have squat racks. We cleaned the weight to get it up, did a set, and put it back on the floor.

Truthfully, though, probably your best bet would be to look at working deadlifts. Deads are a GREAT exercise that almost no one does.

 

[SofaGeorge]

Does that look good?

No. You are working back three times a week and chest once. Break your routine up so you work chest one day... back one day... legs one day. You can either work shoulders on a separate day or with chest. You can work bis and tris one day a week. Either on an arm day or with chest and back.

sorry for the three posts... should ahve done this as one.

 

[Thadon]

I'm not squating 320 without a spotter...
You were joking right?
I think deads will be good...

Sofa, how do you suggest I change it so I work back one day, and the rest once and still work each part good?

Thanks

 

[Thadon]

OBESSED, I want a big body (Not like a BB'er though-more like a sprinter) and I wish I could squat but: NO squat rack, no money to go the gym and no time. I have to work all the time and the rest of the time i'm in school.

Thanks again.

 

["OBESSED"]

So you squat 320??

Is that what you are saying because,bruh you are confusing me. I thought that you have punny chicken legs?

Look break your split up however you feel comfortable but don't overtrain one body part. Example:

Push/Pull Regiment

Mon: Chest & Back
Tues: Bi's & Tri's
Wed: OFF
Thurs: Shoulders
Friday: Legs
Sat: Abs & Lower Back
Sun: OFF

That is something that you can try, but give yourself rest. Thats how you grow.

Just throwing pennies in the fountain.

 

[Thadon]

I use to squat at school, but now I have a job. When I say chicken legs, I mean...I dont want my upper body to grow bigger and my legs not grow which would make them look smaller..

SofaGeorge, actually my mom did smoke when she was pregnant with me... haha

So my routine now isn't good?
OR I should just change a few things?

Thanks again

 

[JOKER47]

Ok, I want big strong legs too...but I don't have a squat rack as of right now and doing something is better than nothing..

So since I only have a bench, a barbell, and a lot of weight...What lifts should I do?

I think my routine looks pretty good, what do YOU guys think?

A squat rack can be picked up for less than a bench at most sporting goods stores. I got mine for about $80. Buy one and don't squat really heavy weight if you don't want your legs all to big.

.02,
Joker

P.S. I squat without a spotter. Start low, and focus on form. You will be fine.

 

[Thadon]

Pretty cheap rack, but I really dont have room for it. Maybe I can move around stuff later and make room but for now, no.

So you have a rack but you dont use the rack to squat with?

If I had a rack, squatting with no spotters wouldn't be a problem.

I'm going to put on heavy weight, of course, if I do do squats or any other lift because if i'm gonna do it...I'm gonna make it worth something.

 

[Thadon]

^