Training at home questions

igulp · 23-06-2005, 05:07 PM

For various reasons I'm training at home for the forseeable future, SO can anyone help me with:

1) Back raises without a stretch machine - I'm currently doing 'superman' stretches on the floor but can anyone recommend anything better or different?

2) Calf raises with dumbells - I'm finding that my grip (especially with my left hand) is really week when I try & do these, consequently I'm not getting a good calf workout with any reasonable weight. Is it just a case of waiting for my hand/forearms to catch up or can anyone suggest anything?

Ta

ps also while we're at it, any good ways to do chin ups/pull ups and dips?

zx9rjas. · 23-06-2005, 05:35 PM

What do you mean back raises? I think you mean hyper extensions. You can do stiff legged deadlifts but the muscles worked will be slightly more in favour of the hamstrings but will also work the lower back still.

For calves, Instead of letting the dumbell rest by your side pull it up into a position to rest on your shoulder, or buy a dipping belt so you can add weight without having to hold it. Or do donkey calf rasises with the help of a mate.

What do you mean good ways to do chin ups/pull ups and dips?

J

razg · 23-06-2005, 10:46 PM

Use lifting straps - they'll help your grip. As for the back extensions, deadlifts/barbell good mornings will do you well.

igulp · 24-06-2005, 03:06 PM

Thanks

Yes I did mean back extensions, so I suppose I'll have to stick to deads & superman excercises.

I was hoping also to get suggestions for ways of doing dips & pull-ups at home without the gym equipment - any ideas? (or am I describing them worng)

zx9rjas. · 24-06-2005, 03:10 PM

You can do dips between two objesct such as chairs with your feet on a one chair and your hands on another (you can add extra weight on you lap) I actually find this method of dips better than conventional ones.

When I did pullups at home when I started training, I used my loft/attic apperture or my beams in my garden shed. Just find anywhere you can for pullups.

J

igulp · 24-06-2005, 03:32 PM

Thanks again J - well done on the comp by the way. Well deserved.

23-06-2005, 05:07 PM	#1 (permalink)
igulp Under Construction Join Date: Oct 2004 Posts: 78 Rep Power:	Training at home questions For various reasons I'm training at home for the forseeable future, SO can anyone help me with: 1) Back raises without a stretch machine - I'm currently doing 'superman' stretches on the floor but can anyone recommend anything better or different? 2) Calf raises with dumbells - I'm finding that my grip (especially with my left hand) is really week when I try & do these, consequently I'm not getting a good calf workout with any reasonable weight. Is it just a case of waiting for my hand/forearms to catch up or can anyone suggest anything? Ta ps also while we're at it, any good ways to do chin ups/pull ups and dips?

23-06-2005, 05:35 PM	#2 (permalink)
zx9rjas. Legend Join Date: Mar 2005 Location: Southampton Posts: 697 Rep Power:	What do you mean back raises? I think you mean hyper extensions. You can do stiff legged deadlifts but the muscles worked will be slightly more in favour of the hamstrings but will also work the lower back still. For calves, Instead of letting the dumbell rest by your side pull it up into a position to rest on your shoulder, or buy a dipping belt so you can add weight without having to hold it. Or do donkey calf rasises with the help of a mate. What do you mean good ways to do chin ups/pull ups and dips? J ______________________ 50% of Training is nutrition 50% of Training is not overtraining If you cant gain see the above.

24-06-2005, 03:10 PM	#5 (permalink)
zx9rjas. Legend Join Date: Mar 2005 Location: Southampton Posts: 697 Rep Power:	You can do dips between two objesct such as chairs with your feet on a one chair and your hands on another (you can add extra weight on you lap) I actually find this method of dips better than conventional ones. When I did pullups at home when I started training, I used my loft/attic apperture or my beams in my garden shed. Just find anywhere you can for pullups. J ______________________ 50% of Training is nutrition 50% of Training is not overtraining If you cant gain see the above.

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23-06-2005, 10:46 PM	#3 (permalink)
razg Legend Join Date: Nov 2004 Location: Birmingham/Bristol Posts: 886 Rep Power:	Use lifting straps - they'll help your grip. As for the back extensions, deadlifts/barbell good mornings will do you well.

24-06-2005, 03:06 PM	#4 (permalink)
igulp Under Construction Join Date: Oct 2004 Posts: 78 Rep Power:	Thanks Yes I did mean back extensions, so I suppose I'll have to stick to deads & superman excercises. I was hoping also to get suggestions for ways of doing dips & pull-ups at home without the gym equipment - any ideas? (or am I describing them worng)

24-06-2005, 03:32 PM	#6 (permalink)
igulp Under Construction Join Date: Oct 2004 Posts: 78 Rep Power:	Thanks again J - well done on the comp by the way. Well deserved.