Bulking without squats and deadlifts

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Replies

  • neandermagnon
    neandermagnon Posts: 7,436 Member
    I do just fine, my legs grow just fine, I've never touched a barbell in my life and don't go to the gym.

    For legs I do:
    DB weighted pistol squats
    Natural Hamstring Curls
    Bodyweight single leg squats (tuck squats/shrimp squats)
    DB weighted step ups

    I've done hill sprints in the past, but its been a while. But they work great.
    Listen to Waldo, he is one of few if not the only person I know that absolutely kills it without your "standard" compound lifts. When it comes to this topic he is one of the first people I'd seek out for advice.
    you have to do squats and deadlifts


    otherwise:

    upper-body-no-legs.png

    The guy in this picture was a military veteran recovering from paralyzing injuries. He had just re-learned to walk. I wish people would stop using it to make fun of his legs.
    I just recently learned that. You can't blame people for using that picture, most of us simply did not know where the picture was from. When I found out the truth I deleted off my phone.

    I didn't know that. I thought it was photoshopped (i.e. someone made some random gym guy's legs look slimmer to make the point about skipping leg day)

    I won't use that pic again, now that I know.
  • SideSteel
    SideSteel Posts: 11,068 Member
    No individual exercise is necessary in order to get stronger or gain muscle.

    Squats and Deads are excellent exercises, they are very fun, and I was in an identical position to yours and I regret not getting under a barbell sooner, but I still stand by the first sentence in this post.
  • JoRocka
    JoRocka Posts: 17,525 Member

    The guy in this picture was a military veteran recovering from paralyzing injuries. He had just re-learned to walk. I wish people would stop using it to make fun of his legs.
    I just recently learned that. You can't blame people for using that picture, most of us simply did not know where the picture was from. When I found out the truth I deleted off my phone.

    I didn't know that. I thought it was photoshopped (i.e. someone made some random gym guy's legs look slimmer to make the point about skipping leg day)

    I won't use that pic again, now that I know.

    well that's a kicker. anyone have a link on the story??

    I've always luled over it- not sure if it was real or not (it IS a little amusing how disproportionate his chest is)
    But it just goes to show you- you have no idea where people are in their journey's and why it's generally a bad idea to mock them.
  • SideSteel
    SideSteel Posts: 11,068 Member


    well that's a kicker. anyone have a link on the story??

    I've always luled over it- not sure if it was real or not (it IS a little amusing how disproportionate his chest is)
    But it just goes to show you- you have no idea where people are in their journey's and why it's generally a bad idea to mock them.

    Agreed. This is also why, even though sometimes I lol, I try not to mock people's training. Just because I see them walk in and head straight to the DB rack and start curling, and stay curling for 30 minutes, I don't know what the rest of their program is like, or if perhaps the squat cage touched them in the naughty spot when they were young, or who knows.

    So I just do my thing.
  • lilRicki
    lilRicki Posts: 4,555 Member
    I love me some bulgarian split squats, they're damn hard lol I also use dumbbells to do regular squats because I don't have enough balls to get in the squat rack without a spotter ( lame I know, I'm working on it) And as one poster said, step-ups work your legs quite well, I also use dumbbells when I do step ups. You'll be fine until you leave your gym, and next time get a month-to-month instead of going balls to the wall with a year membership. I've been at my gym for 3 years and I still do a month-to-month because you never know when your daily routine will change.
  • Redheadllena
    Redheadllena Posts: 353 Member
    I think there's sound advice in here so I won't repeat anything others have already said. But I will say if you still have 7mo. left, ask the gym you're still at to get a squat rack and some barbells for those exercises. I'm surprised they don't have them, and I'm sure others will appreciate having them at the gym, even though you're leaving.
  • darrensurrey
    darrensurrey Posts: 3,942 Member
    Another fan of Bulgarian squats here.

    At the gym I'm currently with, they only had DBs (to 40kg) for a long while, so we quickly maxed out on squats and deadlifts. Bulgarian squats kept things interesting. I still feel a bit nervous doing BSs with 40kg in each hand. Teeter a bit to one side and you end up looking like a doofus.

    FWIW, I don't look like I've skipped legs day.

    A heads up with dumbbell RDLs - a redditor apparently caught the tip of his peepee between two DBs. :D Best do dumbbell hack squats instead.
  • TexasOFT76
    TexasOFT76 Posts: 475 Member
    Bump
  • xmichaelyx
    xmichaelyx Posts: 883 Member
    Reverse lunges and Bulgarian squats. Not as good as regular squats (your grip will give out before you can go really heavy) but an adequate replacement, especially for an inexperienced lifter. So while you may not become the next Mr. Universe, you can certainly put on A LOT of muscle without barbells.
  • chrisdavey
    chrisdavey Posts: 9,834 Member


    well that's a kicker. anyone have a link on the story??

    I've always luled over it- not sure if it was real or not (it IS a little amusing how disproportionate his chest is)
    But it just goes to show you- you have no idea where people are in their journey's and why it's generally a bad idea to mock them.

    Agreed. This is also why, even though sometimes I lol, I try not to mock people's training. Just because I see them walk in and head straight to the DB rack and start curling, and stay curling for 30 minutes, I don't know what the rest of their program is like, or if perhaps the squat cage touched them in the naughty spot when they were young, or who knows.

    So I just do my thing.

    Agreed.

    People don't know other people's situations and goals. I actually had a client use a bosu ball yesterday which I never thought I would have to :tongue: (after typical strength stuff)

    Interesting stuff re the army fella. There should be an update pic when he gets his muscles back I think.
  • nauner
    nauner Posts: 15 Member
    Not sure if this will help at all but you can check out:

    http://www.exrx.net/Lists/Directory.html


    That site has a ton of good information and its free and fairly easy to navigate. Easy URL to remember too.
  • Fujiberry
    Fujiberry Posts: 400 Member
    Does your gym have a smith machine?
    Better than nothing.

    Aside from that:

    - Bulgarian Split squats
    - Pistol Squats
    - Single Leg deadlifts
    - Weighted Walking Lunges


    ^^^ I got my legs from all of those. :P
  • ninerbuff
    ninerbuff Posts: 49,021 Member
    I do just fine, my legs grow just fine, I've never touched a barbell in my life and don't go to the gym.

    For legs I do:
    DB weighted pistol squats
    Natural Hamstring Curls
    Bodyweight single leg squats (tuck squats/shrimp squats)
    DB weighted step ups

    I've done hill sprints in the past, but its been a while. But they work great.
    I'd go with THIS.

    A.C.E. Certified Personal and Group Fitness Trainer
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness industry for 30 years and have studied kinesiology and nutrition
  • MyChocolateDiet
    MyChocolateDiet Posts: 22,281 Member
    Do what you can with the equipment you have.

    Machines:

    Leg Press
    Leg Extension
    Leg Curl

    Go heavy on the machines.

    Dumbbells:

    Step-ups
    Lunges
    Pistol Squats
    Bulgarian split squats
    Single Leg Romanian Deadlift

    Obviously, squats and deadlifts are preferred, but if you can't get your hands on a bar, use what you have. The only thing you CAN'T do is skip leg day.

    I had a grand ole time without audio figuring out what this was saying. Hope it "inspires" you OP. it was the "best" vid I found b/c it's the longest. Hopefully she is saying helpfull stuff and not what I think she is saying like...

    "if yer boobs are out to here, only do it this way..."
    and
    *wrinklesbrow* "cameraman! that's not my shoe that's my butt I TOLD you to video my shoe so they can see my form!"
    and
    "oh damn, my hair is heavier on that side, let me try this other leg"

    http://www.youtube.com/watch?v=JFV1wqD9bN0
  • MyChocolateDiet
    MyChocolateDiet Posts: 22,281 Member
    I relearned to walk awhile back?

    People make fun of me on these boards?

    They call me bad names too, and it's all good fun apparently.

    I thought we all had to have those thick skins and stuff? No? Just certain people? This is confusing.
  • csman49
    csman49 Posts: 1,100 Member
    Why not just ask your current gym to get a squat rack and bar? If thy're interested in retaining members, a few quid on some equipment is nothing
  • JoRocka
    JoRocka Posts: 17,525 Member
    not to totally de-rail- but I've been googling- and I've seen a few people say that "he's a vet who just re-learned how to walk after 15 surgerys"...

    and no links to articles- just a random person saying so- something like 15 surgeries and what not. I personally still trend line with " you never know someone's story so it's not nice to judge" BUT-

    He's upper body is HUGE to have been in a wheel chair and not have some sort of fat gain anywhere else and I'm not seeing any supporting evidence... no articles- this seems like something that would have made some news somewhere. I've only done preliminary digging on my phone (links at work are mostly to BB.com and I'm blocked on that from work.

    Anyone else got anything on this?
  • DannehBoyy
    DannehBoyy Posts: 546 Member
    I've started doing bulgarian split squats and pistol squats and they are working really well. It's new to some of the people in my gym though, so i catch the odd person looking lol. I will ask them to buy a squat rack though, hopefully they will :)
  • darrensurrey
    darrensurrey Posts: 3,942 Member
    not to totally de-rail- but I've been googling- and I've seen a few people say that "he's a vet who just re-learned how to walk after 15 surgerys"...

    and no links to articles- just a random person saying so- something like 15 surgeries and what not. I personally still trend line with " you never know someone's story so it's not nice to judge" BUT-

    He's upper body is HUGE to have been in a wheel chair and not have some sort of fat gain anywhere else and I'm not seeing any supporting evidence... no articles- this seems like something that would have made some news somewhere. I've only done preliminary digging on my phone (links at work are mostly to BB.com and I'm blocked on that from work.

    Anyone else got anything on this?

    Suddenly I'm wondering, did chicken legs himself put out the story that he was a vet when he saw himself in the meme?

    And I'm also wondering, if I routinely push down on a chicken's back, will they develop muscular legs?
  • JoRocka
    JoRocka Posts: 17,525 Member
    not to totally de-rail- but I've been googling- and I've seen a few people say that "he's a vet who just re-learned how to walk after 15 surgerys"...

    and no links to articles- just a random person saying so- something like 15 surgeries and what not. I personally still trend line with " you never know someone's story so it's not nice to judge" BUT-

    He's upper body is HUGE to have been in a wheel chair and not have some sort of fat gain anywhere else and I'm not seeing any supporting evidence... no articles- this seems like something that would have made some news somewhere. I've only done preliminary digging on my phone (links at work are mostly to BB.com and I'm blocked on that from work.

    Anyone else got anything on this?

    Suddenly I'm wondering, did chicken legs himself put out the story that he was a vet when he saw himself in the meme?

    And I'm also wondering, if I routinely push down on a chicken's back, will they develop muscular legs?

    first thought crossed my mind as well.

    second thought- amusingly did not- but now I'm thinking about- pre-coffee.

    interesting.
  • EvgeniZyntx
    EvgeniZyntx Posts: 24,208 Member
    Apparently the person that posted that the guy was a vet was untruthful.

    http://www.reddit.com/r/funny/comments/x3twy/okay_i_felt_a_little_guilty_for_this_one/

    Take that with some salt, whichever side of the discussion you fall on.
  • darrensurrey
    darrensurrey Posts: 3,942 Member
    a.aaa-muscle-chicken.jpg
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