Stronglifts 5x5 - what if there's no squat cage?
jelleigh
Posts: 743 Member
Hey all,
So I've just checked out the one and only gym I have access to near my new home. It's a nice enough place ; clean and the equipment looks new. They have free weights and dumbbells but they have no squat cages - just the squat and bench smith machines . I was hoping to start a beginner lifting program like Stronglifts but from what I read they essentially say to never never use the Smith machines - that they force you into unnatural forma and you don't build the same because you aren't stabilizing the weight yourself. I'm working out alone so I can't just have someone spot me. So I try to use dumbbells instead? Or do I just use the Smith machines? I don't have the option to get my own equipment and I really and stuck using this particular gym so I would welcome any advice!
So I've just checked out the one and only gym I have access to near my new home. It's a nice enough place ; clean and the equipment looks new. They have free weights and dumbbells but they have no squat cages - just the squat and bench smith machines . I was hoping to start a beginner lifting program like Stronglifts but from what I read they essentially say to never never use the Smith machines - that they force you into unnatural forma and you don't build the same because you aren't stabilizing the weight yourself. I'm working out alone so I can't just have someone spot me. So I try to use dumbbells instead? Or do I just use the Smith machines? I don't have the option to get my own equipment and I really and stuck using this particular gym so I would welcome any advice!
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They have barbells and no rack to put it on? Work out B is all rack for me... although it doesn't have to be... depending on how much you are lifting you can probably get away with Dumbbells for a time. And even using the smith for a few months, talk to the gym reps and ask them if a rack is in their future... you can also do all sorts of squat variations with Dumbbells to compensate for the muscle isolation that the smith forces you into. It will take a longer workout but what's wrong with that?1
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Can you ask a stranger to spot you? You could use dumbells but you are going to be stuck with lower weights that way... I'm a weakling older lady who has only been doing this a couple of months and I already squat 120 lbs, so a healthy younger person is rapidly going to need more weight!
I would definitely talk to the gym reps, they need to get a squat cage.0 -
I would not recommend using a Smith machine for squats, for things such as standing calf raises they are great. Use dumbbells while you can or ask for a spotter when using the barbell for squats. Also, as I did last year, sometimes you just out grow a gym and need a better one. If your gym is a chain, see if different ones in your town have different equipment.3
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I wouldn't squat without safety. I joined a gym and stopped sl5x5 at home for this same reason.1
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Thanks for the input everyone . Ya it's a bit of a weird situation - I'm living in Thailand in a small city and the fact that I've managed to find a half decent gym with air con is a small miracle in itself. This is also what makes asking for help difficult - huge language barrier - I doubt I could even really ask the staff about getting a squat cage (but I will give it a try). It's pretty big place and has a tonne of machinery so I was surprised they didn't have one either. Maybe I just missed it? I just went in in Street clothes to look around and scope out the place. I feel super out of place as it is because the place is packed out with guys, plus being a foreigner makes me a bit of a spectacle, so I didn't linger. I'm just wanting to get in, do my workout, and get out.1
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The only thing the smith machine is good for is hanging my coat on.
If they have a boxes and dip belt you can always throw some heavy weight on those and boom.
https://youtu.be/KzKjTR8DKgY 0 -
Thanks for the input everyone . Ya it's a bit of a weird situation - I'm living in Thailand in a small city and the fact that I've managed to find a half decent gym with air con is a small miracle in itself. This is also what makes asking for help difficult - huge language barrier - I doubt I could even really ask the staff about getting a squat cage (but I will give it a try). It's pretty big place and has a tonne of machinery so I was surprised they didn't have one either. Maybe I just missed it? I just went in in Street clothes to look around and scope out the place. I feel super out of place as it is because the place is packed out with guys, plus being a foreigner makes me a bit of a spectacle, so I didn't linger. I'm just wanting to get in, do my workout, and get out.
That does sound tricky. Could you find a video of a squat cage and point?1 -
Find a real gym.0
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I don't have a squat rack in my home gym. Does it limit what I do? Ya sometimes. However, with my program I am able to make modifications. I do Zercher squats, dumbbell squats, goblet squats, landmine squats, hack squats, single-leg, Bulgarian, I even do squats with my cable machine. It is not the most ideal but I get the job done.5
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I don't have a squat rack in my home gym. Does it limit what I do? Ya sometimes. However, with my program I am able to make modifications. I do Zercher squats, dumbbell squats, goblet squats, landmine squats, hack squats, single-leg, Bulgarian, I even do squats with my cable machine. It is not the most ideal but I get the job done.
I just saw a video on Zercher squats the other day! I was thinking I would try them next time the squat rack was taken at the gym.1 -
I don't have a squat rack in my home gym. Does it limit what I do? Ya sometimes. However, with my program I am able to make modifications. I do Zercher squats, dumbbell squats, goblet squats, landmine squats, hack squats, single-leg, Bulgarian, I even do squats with my cable machine. It is not the most ideal but I get the job done.
The program she is running is based with specific lifts for barbells to gain strength If OP isn't able to run program as designed, she would be better off with a program specifically for dumbells or whatever equipment she has access to.
A novice SL program will not last long with alternatives lifts and dumbells since the objective is strength not hypertrophy and the weight must go up everytime.3 -
I don't have a squat rack in my home gym. Does it limit what I do? Ya sometimes. However, with my program I am able to make modifications. I do Zercher squats, dumbbell squats, goblet squats, landmine squats, hack squats, single-leg, Bulgarian, I even do squats with my cable machine. It is not the most ideal but I get the job done.
The program she is running is based with specific lifts for barbells to gain strength If OP isn't able to run program as designed, she would be better off with a program specifically for dumbells or whatever equipment she has access to.
A novice SL program will not last long with alternatives lifts and dumbells since the objective is strength not hypertrophy and the weight must go up everytime.
Yea I wouldn't run SL without a barbell personally.. so either I would switch gyms or programs.
I guess my point was you don't need a rack to lift (depending on goals and program).. but I think we have to ask what OPs goals are.1 -
http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1
If you want a straightforward dumbbell based lifting program, I really like the focus on the compound lifts/movements in "Aworkoutroutine" beginner dumbbell workout from above and I found it great when I was just starting out without a barbell.
Or switch gyms, that's an option too
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If you're stuck with that gym, I'd run a different program. SL isn't the be all and end all of programming...4
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Jesus. The OP said they're stuck with their current gym. Change gyms? Find a "real" gym? What's the point of saying that? Ya feel super alpha now?
OP Are you training for competition? Is there a specific reason you need to hit the squat numbers as listed? If it's just general strength and muscle retention, the key is progressive strength building in small increments while paying attention to proper form. However, it's not a religion. You can modify if you need to. Definitely don't use the Smith for squats. If you have to use dumbbells, use dumbbells. If they have a leg press, swap the leg press for squats. You can still adjust the weight gradually and progressively and build strength and muscle. Squats primarily hit the quads, and secondarily glutes, adductors, hamstrings, etc. The leg press also primarily hits the quads, and to a degree, the glutes and adductors. I would do some accessory lifts that hit the hamstrings, glutes, and adductors, and call it a day.
Of course if you do have specific strength/bodybuilding goals that demand squats, the leg press isn't going to translate in anywhere near a linear manner, so you may need to consider looking for a new program.
ETA: I forgot the erectors. You might want to consider adding some good mornings or romainian deadlift accessory lifts for the lower back. The squats hit those as well.8 -
cwolfman13 wrote: »If you're stuck with that gym, I'd run a different program. SL isn't the be all and end all of programming...
i would find another gym, but I like my barbells...0 -
TicoCortez wrote: »Jesus. The OP said they're stuck with their current gym. Change gyms? Find a "real" gym? What's the point of saying that? Ya feel super alpha now?
OP Are you training for competition? Is there a specific reason you need to hit the squat numbers as listed? If it's just general strength and muscle retention, the key is progressive strength building in small increments while paying attention to proper form. However, it's not a religion. You can modify if you need to. Definitely don't use the Smith for squats. If you have to use dumbbells, use dumbbells. If they have a leg press, swap the leg press for squats. You can still adjust the weight gradually and progressively and build strength and muscle. Squats primarily hit the quads, and secondarily glutes, adductors, hamstrings, etc. The leg press also primarily hits the quads, and to a degree, the glutes and adductors. I would do some accessory lifts that hit the hamstrings, glutes, and adductors, and call it a day.
Of course if you do have specific strength/bodybuilding goals that demand squats, the leg press isn't going to translate in anywhere near a linear manner, so you may need to consider looking for a new program.
ETA: I forgot the erectors. You might want to consider adding some good mornings or romainian deadlift accessory lifts for the lower back. The squats hit those as well.
she asked for advice and was given advice.
she can either try to find a gym that has as squat rack, or find a different program to run. It has nothing to do about being "alpha" it has to do with what her options are...3 -
another idea is makeshift safety bars using 2 sturdy blocks of the same height (approx 2-3 feet high) and squatting between them. eta: doesnt solve the rack problem.0
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TicoCortez wrote: »Jesus. The OP said they're stuck with their current gym. Change gyms? Find a "real" gym? What's the point of saying that? Ya feel super alpha now?
OP Are you training for competition? Is there a specific reason you need to hit the squat numbers as listed? If it's just general strength and muscle retention, the key is progressive strength building in small increments while paying attention to proper form. However, it's not a religion. You can modify if you need to. Definitely don't use the Smith for squats. If you have to use dumbbells, use dumbbells. If they have a leg press, swap the leg press for squats. You can still adjust the weight gradually and progressively and build strength and muscle. Squats primarily hit the quads, and secondarily glutes, adductors, hamstrings, etc. The leg press also primarily hits the quads, and to a degree, the glutes and adductors. I would do some accessory lifts that hit the hamstrings, glutes, and adductors, and call it a day.
Of course if you do have specific strength/bodybuilding goals that demand squats, the leg press isn't going to translate in anywhere near a linear manner, so you may need to consider looking for a new program.
ETA: I forgot the erectors. You might want to consider adding some good mornings or romainian deadlift accessory lifts for the lower back. The squats hit those as well.
she asked for advice and was given advice.
she can either try to find a gym that has as squat rack, or find a different program to run. It has nothing to do about being "alpha" it has to do with what her options are...I don't have the option to get my own equipment and I really and stuck using this particular gym
I agree that another program is good advice, but they can still do a modified SL. SL 5x5 isn't the Bible for 5x5 workouts.
And when someone says "I can't do a or b." Then telling them to do a or b is *kitten* advice.
ETA: It's *kitten* advice because depending on your goals you can build strength and muscle at damn near any gym. Squat racks are great, but they don't have to be the deal breaking altar of god that some people try to make them out to be.
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Penthesilea514 wrote: »I don't have a squat rack in my home gym. Does it limit what I do? Ya sometimes. However, with my program I am able to make modifications. I do Zercher squats, dumbbell squats, goblet squats, landmine squats, hack squats, single-leg, Bulgarian, I even do squats with my cable machine. It is not the most ideal but I get the job done.
I just saw a video on Zercher squats the other day! I was thinking I would try them next time the squat rack was taken at the gym.
Here's your solution. You don't need to "not do SL 5x5" sort of, but you do need some type of quad dominant compound lift. Obviously you will not be able to lift at your max without a cage or a rack and a spotter (not that I'd trust a language barrier+spotter)
, anyhow, you make do with what you've got.
I really like to do hack squats and zercher squats. With hack squats, you really have to feel awquard, but they will absolutely kill your quads, zerchers are really nice to get the ab workout that back squats give too.
I see no reason why you can't progress with strength training by combining zerchers, hacks and dumbbell split squats or Romanian splits squats with that smith machine. Sure the smith machine isn't great for form, but if you need heavy, it can get you that. Do 2-3 sets of 5 reps 80-90% heavy smith machine and 2-3 set of 10 reps zerchers or hacks with 60% of the weight. As a noob, you are going to gain fast and easy anyway, don't be afraid to slow down the increases and use the smith machine with a light weight where you can focus on your form. As long as you are using about 60% of your 1RM and go to within about 3-5 reps of failure (for noobs), you're good. What I mean for failure is failure of form, not where you just can't eake out another rep. What this means in practical terms for noobs is that you can lift really light, for several reps shy of failure and still gain, and what that means is that you can lift light and focus on form.
For form I find zerchers feel like they really promote good form, hack squats the opposite, so maybe you could do zerchers as your main lift.
Oh and just to add, the benefit of Strong Lifts is that is shows people some of the basic, important compound lifts that should be the basis of any lifting program and it shows us that adding weight over time is important. Getting these two things right gets you 3/4 of a successful program. You can mix up the rep range and weights all you like within reason.3 -
It's not only a direct answer, it's the best solution if possible.TicoCortez wrote: »Jesus. The OP said they're stuck with their current gym. Change gyms? Find a "real" gym? What's the point of saying that? Ya feel super alpha now?
OP Are you training for competition? Is there a specific reason you need to hit the squat numbers as listed? If it's just general strength and muscle retention, the key is progressive strength building in small increments while paying attention to proper form. However, it's not a religion. You can modify if you need to. Definitely don't use the Smith for squats. If you have to use dumbbells, use dumbbells. If they have a leg press, swap the leg press for squats. You can still adjust the weight gradually and progressively and build strength and muscle. Squats primarily hit the quads, and secondarily glutes, adductors, hamstrings, etc. The leg press also primarily hits the quads, and to a degree, the glutes and adductors. I would do some accessory lifts that hit the hamstrings, glutes, and adductors, and call it a day.
Of course if you do have specific strength/bodybuilding goals that demand squats, the leg press isn't going to translate in anywhere near a linear manner, so you may need to consider looking for a new program.
ETA: I forgot the erectors. You might want to consider adding some good mornings or romainian deadlift accessory lifts for the lower back. The squats hit those as well.
Second one is to change programs to fit the needs.
Third is a bunch of random lifts that is not structured specifically to a program since each lift will require different volume, intensity, and recovery.
Nothing alpha about being efficient with a answer.0 -
It's not only a direct answer, it's the best solution if possible.TicoCortez wrote: »Jesus. The OP said they're stuck with their current gym. Change gyms? Find a "real" gym? What's the point of saying that? Ya feel super alpha now?
OP Are you training for competition? Is there a specific reason you need to hit the squat numbers as listed? If it's just general strength and muscle retention, the key is progressive strength building in small increments while paying attention to proper form. However, it's not a religion. You can modify if you need to. Definitely don't use the Smith for squats. If you have to use dumbbells, use dumbbells. If they have a leg press, swap the leg press for squats. You can still adjust the weight gradually and progressively and build strength and muscle. Squats primarily hit the quads, and secondarily glutes, adductors, hamstrings, etc. The leg press also primarily hits the quads, and to a degree, the glutes and adductors. I would do some accessory lifts that hit the hamstrings, glutes, and adductors, and call it a day.
Of course if you do have specific strength/bodybuilding goals that demand squats, the leg press isn't going to translate in anywhere near a linear manner, so you may need to consider looking for a new program.
ETA: I forgot the erectors. You might want to consider adding some good mornings or romainian deadlift accessory lifts for the lower back. The squats hit those as well.
Second one is to change programs to fit the needs.
Third is a bunch of random lifts that is not structured specifically to a program since each lift will require different volume, intensity, and recovery.
Nothing alpha about being efficient with a answer.
But that's the thing man, "Find a real gym" is completely arbitrary. And doing 1 main lift and 2 or 3 accessory lifts to substitute for 1 specific lift in an otherwise solid program doesn't qualify as "a bunch of random lifts that is not structured specifically to a program since each lift will require different volume, intensity, and recovery." It's modifying one part of an otherwise simple, effective program to get around not being able to change gyms, or to have to try to find an equally simple and effective other program to suit your goals. As long as you're doing lifts that hit the same muscle groups, paying attention to proper form and progressing gradually on the weight increase, you're fine. It's not as demanding and precise as you're making it sound.
Sure if op is competing or has specific goals then substituting that lift with the others might not be the best option, but if it's just for general strength and/or muscle retention then it's perfectly viable as long as it is kept in mind that the progression shouldn't be expected to follow the same path as strict adherence to the program as it is.5 -
Some people put far too much emphasis on programming. Just because a list of exercises has a name, doesn't mean it the holy grail of hypertrophy.
OP could simply drop squats and do lunges, split squats. leg press, pistol squats, goblet squats or any thigh dominant press.
She's a beginner, who could make improvements to her physique with almost anything.
And I agree with TicoCortez, answers like change gym or find a real gym are unhelpful and pointless.
All routines have to be adapted to suit an individuals needs and circumstances.5 -
I am in the same boat and keep begging my gym to get a squat rack. They keep saying that it is coming at 'some point'. This is not the safest thing to do so I wouldn't try it without a spotter but I am currently squating from the bench press bench. I just need to either shuffle forward a bit or step over the bench. It's not a great solution though and I don't dare do it without a spotter yet but I am desperate.
I don't want to leave my gym because it's small and local and I really like the staff and the regulars, my alternatives are big chains or crossfit boxes and I'm not interested in either. Is a leisure centre feel with decent equipment too much to ask?2 -
Sounds like you don't want to be doing stronglifts the "basics of barbell training".
Find another program that is progressive that you can complete with the equipment currently available to you.2 -
Thanks all for the input everyone. And thanks @pbryd and @TicoCortez for understanding my gym dilemma. I know to most 'i have to use this gym' sounds like an excuse but I doubt most realize what it's like living in a small city in a developing country. There are literally no other gyms. The one I found is attached to one of the few hotels so it caters to tourists which is why it's half decent. The other hotels only have a treadmill and all in one gym. There are no cities nearby and it's dangerous to be on the big roads after 6 anyhow.
To the people who suggest talking with mgmt - I will do my best. I think with Google translate or pics I can get my point across no problem; the issue is that customer service isn't exactly a thing here. I think they would laugh st the idea of a customer making a request or suggestion. I'm lucky the equipment they do have is safe and functioning. (I've been to large renowned gyms in other cities where they have a slick looking gym but most the stuff is out of commission - they just keep it to make things look good).
To answer questions- no I'm not competing and yes I'm a total noob. My goals are just to start lifting while I lose, maintain current muscle mass, and eventually (Like 50 lbs from now) Do recomp. I'm sure there are many ways to accomplish this and I know SL isn't the end-all-be-all. My issue is that I've never lifted before - other than circuit training like a decade ago and a few months with a trainer who had me using light dumbells. I have no experience, and like a program so that I know exactly what to do, how much to increase by, etc. It's all laid out. I find this whole thing pretty intimidating already; literally no women here are ever in the weights, the guys are all like muay Thai fighters, everyone stares when I go in (shouldn't matter but it doesn't help the intimidation) , I don't know what I'm doing and have no one to ask. So I figured with SL I can watch the videos, and just follow it. Everyone says they wish they had started earlier so I'm trying to just suck it up and get started.
I will try doing some research on the other suggested exercises. At the very least, I'm sure I can get through a number of beginning weeks with the lighter weights before I have to worry about how to accomplish it all. Maybe by then I can learn from watching some others st the gym, or find an other foreigner I can ask there.4 -
TicoCortez wrote: »
It's not only a direct answer, it's the best solution if possible.TicoCortez wrote: »Jesus. The OP said they're stuck with their current gym. Change gyms? Find a "real" gym? What's the point of saying that? Ya feel super alpha now?
OP Are you training for competition? Is there a specific reason you need to hit the squat numbers as listed? If it's just general strength and muscle retention, the key is progressive strength building in small increments while paying attention to proper form. However, it's not a religion. You can modify if you need to. Definitely don't use the Smith for squats. If you have to use dumbbells, use dumbbells. If they have a leg press, swap the leg press for squats. You can still adjust the weight gradually and progressively and build strength and muscle. Squats primarily hit the quads, and secondarily glutes, adductors, hamstrings, etc. The leg press also primarily hits the quads, and to a degree, the glutes and adductors. I would do some accessory lifts that hit the hamstrings, glutes, and adductors, and call it a day.
Of course if you do have specific strength/bodybuilding goals that demand squats, the leg press isn't going to translate in anywhere near a linear manner, so you may need to consider looking for a new program.
ETA: I forgot the erectors. You might want to consider adding some good mornings or romainian deadlift accessory lifts for the lower back. The squats hit those as well.
Second one is to change programs to fit the needs.
Third is a bunch of random lifts that is not structured specifically to a program since each lift will require different volume, intensity, and recovery.
Nothing alpha about being efficient with a answer.
But that's the thing man, "Find a real gym" is completely arbitrary. And doing 1 main lift and 2 or 3 accessory lifts to substitute for 1 specific lift in an otherwise solid program doesn't qualify as "a bunch of random lifts that is not structured specifically to a program since each lift will require different volume, intensity, and recovery." It's modifying one part of an otherwise simple, effective program to get around not being able to change gyms, or to have to try to find an equally simple and effective other program to suit your goals. As long as you're doing lifts that hit the same muscle groups, paying attention to proper form and progressing gradually on the weight increase, you're fine. It's not as demanding and precise as you're making it sound.
Sure if op is competing or has specific goals then substituting that lift with the others might not be the best option, but if it's just for general strength and/or muscle retention then it's perfectly viable as long as it is kept in mind that the progression shouldn't be expected to follow the same path as strict adherence to the program as it is.
SL5X5 is a strength program specifically designed to gain strength fast in a short period of time. It is not a general strength program.
As a novice lifter one shouldn't modify a program without understanding the purpose of the program and the lifts within in it. Such as why abs are worked in a back squat and not a leg press, or a low bar position will work more hamstrings than a high bar position, etc...
SL5X5 strength program is designed with basic barbell movements. Accessory and assistance work is for later.
We can't assume the OP goals are unless stated.
The OP stated this particular place has free weights and dumbells.
Find a real gym is straight forward advice for that particular program. Do you really think progressing with dumbells (your first suggestion) will go far on SL5x5? Adding 5lbs with dumbells isn't possible under SL structure and then there's also grip strength that burdens that option. I certainly wouldn't advice any novice to modify a strength program, not alone modify it suboptimally. These IMHO are still the best options.
1. Finding a real gym that actually has the standard equipment (cage/rack) needed for the chosen program as written.
2..Finding a different program that fits the gym/goals chosen.
3. Modifying a strength program suboptimally.
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If the squat is the only concern, just substitute squats with the leg press. You can make steady progress with the leg press following the SL model.1
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TicoCortez wrote: »
It's not only a direct answer, it's the best solution if possible.TicoCortez wrote: »Jesus. The OP said they're stuck with their current gym. Change gyms? Find a "real" gym? What's the point of saying that? Ya feel super alpha now?
OP Are you training for competition? Is there a specific reason you need to hit the squat numbers as listed? If it's just general strength and muscle retention, the key is progressive strength building in small increments while paying attention to proper form. However, it's not a religion. You can modify if you need to. Definitely don't use the Smith for squats. If you have to use dumbbells, use dumbbells. If they have a leg press, swap the leg press for squats. You can still adjust the weight gradually and progressively and build strength and muscle. Squats primarily hit the quads, and secondarily glutes, adductors, hamstrings, etc. The leg press also primarily hits the quads, and to a degree, the glutes and adductors. I would do some accessory lifts that hit the hamstrings, glutes, and adductors, and call it a day.
Of course if you do have specific strength/bodybuilding goals that demand squats, the leg press isn't going to translate in anywhere near a linear manner, so you may need to consider looking for a new program.
ETA: I forgot the erectors. You might want to consider adding some good mornings or romainian deadlift accessory lifts for the lower back. The squats hit those as well.
Second one is to change programs to fit the needs.
Third is a bunch of random lifts that is not structured specifically to a program since each lift will require different volume, intensity, and recovery.
Nothing alpha about being efficient with a answer.
But that's the thing man, "Find a real gym" is completely arbitrary. And doing 1 main lift and 2 or 3 accessory lifts to substitute for 1 specific lift in an otherwise solid program doesn't qualify as "a bunch of random lifts that is not structured specifically to a program since each lift will require different volume, intensity, and recovery." It's modifying one part of an otherwise simple, effective program to get around not being able to change gyms, or to have to try to find an equally simple and effective other program to suit your goals. As long as you're doing lifts that hit the same muscle groups, paying attention to proper form and progressing gradually on the weight increase, you're fine. It's not as demanding and precise as you're making it sound.
Sure if op is competing or has specific goals then substituting that lift with the others might not be the best option, but if it's just for general strength and/or muscle retention then it's perfectly viable as long as it is kept in mind that the progression shouldn't be expected to follow the same path as strict adherence to the program as it is.
SL5X5 is a strength program specifically designed to gain strength fast in a short period of time. It is not a general strength program.
As a novice lifter one shouldn't modify a program without understanding the purpose of the program and the lifts within in it. Such as why abs are worked in a back squat and not a leg press, or a low bar position will work more hamstrings than a high bar position, etc...
SL5X5 strength program is designed with basic barbell movements. Accessory and assistance work is for later.
We can't assume the OP goals are unless stated.
The OP stated this particular place has free weights and dumbells.
Find a real gym is straight forward advice for that particular program. Do you really think progressing with dumbells (your first suggestion) will go far on SL5x5? Adding 5lbs with dumbells isn't possible under SL structure and then there's also grip strength that burdens that option. I certainly wouldn't advice any novice to modify a strength program, not alone modify it suboptimally. These IMHO are still the best options.
1. Finding a real gym that actually has the standard equipment (cage/rack) needed for the chosen program as written.
2..Finding a different program that fits the gym/goals chosen.
3. Modifying a strength program suboptimally.
1. OP said they were looking to start a beginner lifting program. SL is that. And it is indeed a safe assumption that they are looking to build foundational strength.
2. They said THEY CANNOT CHANGE GYMS. So according to your advice they can't do ANY program that recommends or includes squatting which is all but very few, especially when you're talking about a beginning lifter. What program would you recommend in this case? (And remember you can't modify it because then muscle Jesus won't bless your gains.)
3.They can still do a modified version of stronglifts, a beginner's lifting program by modifying ONE LIFT out of the entire routine. And no they won't progress with dumbbells or even with the leg press and accessory lifts like they would with the squat. Which was stated SEVERAL times. If this is indeed the case, then it's not a suboptimal change as they can still build foundational strength as a beginning lifter. And modifying, again, ONE LIFT with good advice from experienced lifters while being careful on how they progress is not the same as a having a beginner completely change a program. Especially with a program that starts you out with an empty bar. You're starting to border on histrionic.5
This discussion has been closed.
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