College fitness center workout

Discussion in 'Strength & Conditioning Discussion' started by cln1, Aug 31, 2010.

  1. cln1

    cln1 White Belt

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    Hi. I'm not able to lift using the SS program at my college, because my fitness center doesn't have a squat rack. They only have a smith machine and dumbbells. So, if I shouldn't use the smith machine, the only equipment left to use are the dumbbells. What would a decent routine look like then?
     
  2. Baconator69**

    Baconator69** Banned Banned

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    A decient routine would be to go to a gym with a squat rack.
     
  3. KnightTemplar

    KnightTemplar Halloween Belt Platinum Member

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    You are Mark Rippetoe and I claim my $10!:icon_chee
     
  4. Baconator69**

    Baconator69** Banned Banned

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    No but I love him he really cracks me up.
     
  5. milano

    milano I am the Walrus

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    Does it at least have a barbell and plates? A bench too...
     
  6. Morganation

    Morganation Brown Belt

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    That sounds like quite the depressing gym lol.
     
  7. Tosa

    Tosa Red Belt

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    Since it's a college, is there a better gym, perhaps one that's reserved for athletes? is there any way you could use that gym? Or find a decent gym (I.e. at least one squat or power rack)? What about buying a barbell and weights (look for deals on craigslist or kijiji) and building a squat rack (far easier than it sounds)?

    If none of those things are possible (really?) then unless your gym has exceptionally heavy dumbells read this: Tutorials
     
  8. ExtremeStandard

    ExtremeStandard Yellow Belt

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    I agree I've looked up this building of squat racks it is very very simple....I mean like brain dead easy if you know your tools and wood dimensions.
     
  9. Parallel

    Parallel White Belt

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    Power clean to front squat.
     
  10. NinjaBlack

    NinjaBlack Blue Belt

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    I find it hard to believe that any college wouldn't at very least offer a bench press. You should contact whoever is in charge of giving tours of your college and find out if there is a different 'fitness center' elsewhere on campus.
    If you really don't have any other options, I recommend starting a petition/ donation fund/ event/ notifying local newspapers whatever it takes requesting a squat rack. I'd like to think that even in these poor times a college can cough up $500 dollars for the health of their students.
     
  11. KnightTemplar

    KnightTemplar Halloween Belt Platinum Member

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    All joking aside, dude - I love Dumbbells. Even Rippetoe, who believes that on the seventh day, God created the Barbell, has said that for non-Powerlifters the Dumbbell Bench Press is just as good if not better than the Barbell version.

    But you cannot train for strength correctly if you only use DB's. You need a Squat Rack and a Barbell. It's mandatory. If your collage does'nt have them, go off campus and find a gym that does.
     
  12. ssdd

    ssdd Purple Belt

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    Just do a ton of dumbbell overhead squats
     
  13. TheeFaulted

    TheeFaulted Inzer Belt

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    I call shenanigans. I have never in my life seen a gym that doesn't at least have a barbell and some plates.


    What school are you attending?

    DO they have athletic programs?

    Where do the athletes train?

    Take a picture of the gym and show us, maybe you don't know what they squat rack looks like.
     
  14. PowerHungry

    PowerHungry Oh yeah!

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    My friend goes to a planet fitness and according to him they have no barbell, no benches, and DBs only go up to 50 lbs.

    I cringe for the souls who wind up with a 5 year contract to those assholes.
     
  15. KnightTemplar

    KnightTemplar Halloween Belt Platinum Member

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    Should be a Law against that.:mad:
     
  16. Tosa

    Tosa Red Belt

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    Communist.








    But seriously, wouldn't it be great if in order for a place to call itself a gym or "fitness center" (ugh) there was a minimum ratio of squat or power racks to building capacity.
     
  17. Bennayboi

    Bennayboi Yellow Belt

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    Dumbbells > Barbells. Pick some of these exercises and stop complaining and start lifting. All of these are viable dumbbell exercises. Do a program like WS4SB that is more conducive to dumbbell use.

    Golbet Squat
    Split Squat
    Bulgarian Split Squat
    Pistol Squat
    Overhead Squat
    Half/Quarter Squats
    Single-Leg SLDL Deadlift
    Deadlift
    Stiff-Leg Deadlift
    Turkish Get-up
    Good-Morning
    Farmers Walk
    Lunges
    Calf Raises
    Swings
    Snatch
    Seated Clean
    Shrugs
    Traditional Dumbbell Row(Forming a tripod with bench)
    Standing Row
    Incline Bench Row(Facing the bench)
    Bench Press
    Shoulder Press
    Bicep Curl
    Tricep Extension
    Tricep Kick-Back
    Dumbbell Fly
    Front Lateral Raise
    Side Lateral Raise
    Rear Delt Fly
     
  18. TheeFaulted

    TheeFaulted Inzer Belt

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    [​IMG]


    Please explain to me why Dumbells>Barbells.
     

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