Looking for something similar to Strong Lifts 5x5 - but no using the rack!?

ColoradoDan
ColoradoDan Posts: 85 Member
in Health and Weight Loss
So I love the idea of Strong Lifts 5x5 - easy to do, easy to follow, nothing complicated to remember or new things to learn.

But the rack at our gym is never accessible.

Are there alternatives to this program - maybe some other program that is similar called something else? Or maybe alternate ways to do this one with free weights or resistance bands or something else in the gym?

Replies

  • kshama2001
    kshama2001 Posts: 28,052 Member
    I can't answer your specific question but I go to my gym at off peak hours like the hour before it closes and never have to wait for anything.
  • kathrynjean_
    kathrynjean_ Posts: 428 Member
    If your gym only has one rack, I would second the suggestion of going in off-peak hours. You can also always ask to work-in with people, or just ask how many sets the person using the rack has left and then "dibs" it and wait.
  • ColoradoDan
    ColoradoDan Posts: 85 Member
    edited March 2016
    It's hard to ask to jump in on the rack because they are lifting hundreds of pounds and have it all set up perfect - then there is me - I would have to unrack all their weight then rerack it. Not sure they would be stoked about that.

    I am 99% sure they are doing StrongLifts too so they are spending 45 minutes doing the program (plus warmup sets) all on that one rack.

    Going to try going different days and times today.
  • soldiergrl_101
    soldiergrl_101 Posts: 2,205 Member
    ColoradoDan wrote: »
    So I love the idea of Strong Lifts 5x5 - easy to do, easy to follow, nothing complicated to remember or new things to learn.

    But the rack at our gym is never accessible.

    Are there alternatives to this program - maybe some other program that is similar called something else? Or maybe alternate ways to do this one with free weights or resistance bands or something else in the gym?

    I do my own version of Strong Lifts 5x5 and it still works just as well for me. I just took out deadlifts and squats because I dont have a spotter or someone to help me with form so I stick with machines that target similar muscles to avoid injury. I realize those moves are perfered but they havent prevented me from reaching my goals
  • williams969
    williams969 Posts: 2,528 Member
    ColoradoDan wrote: »
    It's hard to ask to jump in on the rack because they are lifting hundreds of pounds and have it all set up perfect - then there is me - I would have to unrack all their weight then rerack it. Not sure they would be stoked about that.

    I am 99% sure they are doing StrongLifts too so they are spending 45 minutes doing the program (plus warmup sets) all on that one rack.

    Going to try going different days and times today.

    So...the other person is likely doing the same program as you? Perfect! Introduce yourself, say you're doing the same program. Now you have a partner. You guys only need the rack for squats (take turns), and you can spot each other on bench press (or use dumbells, if there's heavy enough ones). Rows, OHP, and DL can be done unassisted and don't require the rack. Problem solved.
  • pernajack
    pernajack Posts: 7 Member
    It's not ideal but you could switch to bulgarian split Squats and high volume goblet squats if a proper rack isn't available. Barbell squats are great, but there are good other options.
  • ag27404
    ag27404 Posts: 47 Member
    williams969 wrote: »

    So...the other person is likely doing the same program as you? Perfect! Introduce yourself, say you're doing the same program. Now you have a partner. You guys only need the rack for squats (take turns), and you can spot each other on bench press (or use dumbells, if there's heavy enough ones). Rows, OHP, and DL can be done unassisted and don't require the rack. Problem solved.

    I agree with this. I work out with a bunch of guys who lift a lot more than I do (including doing squats with someone about a foot taller than me). Almost all of them are happy to let me work in with them and as I've become friendly with them, it's made going to the gym a lot more fun. I strongly suggest you introduce yourself and try to work in with them. The majority of people are happy to share.
  • ColoradoDan
    ColoradoDan Posts: 85 Member
    You know I didn't really think about that williams969 - I just watched all the videos on the website and they are all done in the squat rack but your right - I can just take the bar and go do them off the floor huh.

    Not looking to partner up or workout with anyone (at least for now).

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