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No Squat routine

T

Thadon

New member
I don't have a squat rack, and I dont have time to go the gym.

What would be a good routine to do without squats (Well, I still could do overheads and some other types)?

I have a bench, but that's it...

I want to have the sprinter-like look, I really dont care what my legs look, but I dont want to have chicken legs.
 
I don't really care about my legs, I just dont want chicken legs compared to the rest of my body.

The reason I want to squat though is because it helps develop the rest of your body by increasing hormones.

I can't squat right now though, NO time for the gym (So, no time for sprints either)..so would deadlifts do? I can do those with just a barbell and some weights.

Any other lifts?

Monday-
Deadlifts
Power Clean
Crunches
Russian Twists

Tuesday-
Bench Press Or would Incline be better?
BB Row
Tricep Extension
Shoulder Press
EZ Curls

Thursday- Same as Mon. except:
Abs: sidebends

Friday- Same as Tues. except:
Overhead Press
Weighted Chins
Weighted Dips

Does that look good?
 
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?
 
For what you have to work with, your leg workout looks pretty good to me. Deadlifts (conventional) will work your quads as well.

ND
 
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!":bawling:
 
Thadon said:
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?
Click to expand...

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.
 
Thadon said:

Does that look good?
Click to expand...

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.
 
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
 
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.
 
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.
 
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
 
Thadon said:
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?
Click to expand...

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.
 
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 said:
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.
Click to expand...

Yes, I use the rack. But, there is no one spotting me. (Sorry if that wasn't clear.) I started at a low weight that I could handle easily, and worked my way up slowly. Focusing always on form. Without the spotter or safety cage, I cannot push myself as hard as I would like, but have made progress that I am currently pleased with.

One question, you just stated that you are going to be using "heavy" weight, cause if you are gonna do it, you are gonna make it worth something. But above in this thread, you said you don't care about your legs. Which is it? I understand that you just don't want tiny legs. But you seem confused about what exactly itis you want. My first post to you was under the impression that you just wanted to develop your legs a little bit.

Anyway.....Hope this is clearer...

Joker
 
I meant, if i'm gonna squat.....I would rather use heavy weight, I dont seem to get much out of lightweight workouts.


So does that routine with the DL's look good?


Thanks
 
I squat 320, Max, so what do you think I can deadlift for like reps of 5 or 4, 3 sets...

I've never deadlifted before...
 
Anyone?

And what about bench, should I do flat or incline?

Or if that's not good, can someone help me come out with a better routine?

The only equipment I have is a bench, bar, and weight.

My goal is, sprinter physique.. Huge arms, huge chest, huge shoulders, big legs, etc.

Thanks.
 
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