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How to substitute these exercises

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Posted by: cp_sogoj

I am following a program from an ebook but i cant do some exercises because i dont have such machines in my house. So, just by using barbell, dumbells and a lifting bar, what would exercises would you advise in order to substitute these exercises:
- leg extensions (in the book the guy in the pics uses a machine where he lifts a bar with the legs).

-harmstring curl: uses the same machine)

-leg press: uses a machine (a typical one) where one must lift a platform with legs.

-calve raises: how to do it by increasing the weight without recuring to machines? and in a safe way?

- seated cable row: to work back

-tricesp pushdown with a cable: how to do it without it

NOTE: the most important for me right now are legs, because that the hardest part to develop in my body (and my legs are really thin). So, i would aprecciate some advices for legs and calve raises. Can you also give me info about where to find pictures of the exercises you will advise me? thanks

(once again: sorry for my english)


Posted by: fufu

Quote Originally Posted by cp_sogoj
I am following a program from an ebook but i cant do some exercises because i dont have such machines in my house. So, just by using barbell, dumbells and a lifting bar, what would exercises would you advise in order to substitute these exercises:
- leg extensions (in the book the guy in the pics uses a machine where he lifts a bar with the legs).

-harmstring curl: uses the same machine)

-leg press: uses a machine (a typical one) where one must lift a platform with legs.

-calve raises: how to do it by increasing the weight without recuring to machines? and in a safe way?

- seated cable row: to work back

-tricesp pushdown with a cable: how to do it without it

NOTE: the most important for me right now are legs, because that the hardest part to develop in my body (and my legs are really thin). So, i would aprecciate some advices for legs and calve raises. Can you also give me info about where to find pictures of the exercises you will advise me? thanks

(once again: sorry for my english)
Check out this site. Why would you want to use machines if you have free weights? I would be much happier with those. You don't have to imitate machines with dumb bells and barbells because there are much better movements you can do with the actual weights rather than the machines. If you want to have bigger legs, do barbell squats. They will put much more strength and size into your legs then leg extentions and leg press. Although both of those are good exercises. Save those for after your squats when you train legs. Check out that site and you should find plenty of things you can do with your weights.


Posted by: cp_sogoj

thanks a lot for that link (its in my favorites now).

I want exercises to substitue teh ones i described because, in the book i am following, they advise to do it sometimes (working like stretches, etc). The books has some good exercises for muscle growth already.


Posted by: cp_sogoj

PS: the site is really complete from what i can see now. Thanks a lot


Posted by: fufu

you're welcome!


Posted by: dontsurfonmytur

what book is that, My friend gave me one written by Arnold for free. Its called the revised encyclopedia of modern bodybuilding or something. Its pretty sick, if i start reading, i cant stop so i just dont even bother


Posted by: fufu

Quote Originally Posted by dontsurfonmytur
what book is that, My friend gave me one written by Arnold for free. Its called the revised encyclopedia of modern bodybuilding or something. Its pretty sick, if i start reading, i cant stop so i just dont even bother




Posted by: CowPimp

Squats and deadlifts, or variations of these movements, are supreme for your legs. If you want to train knee flexion (Bending your knees), then glute ham raises are superior to hamstring curls in my opinon.

For cable rows I would substitute in some form of bent rows.

For the tricep extensions, just do some overhead barbell extension, skullcrushers, or any other of the multitude of movements on one of the sites listed here.

Also, the following site has a lot of exercise descriptions and videos that are superior to ExRx in my opinon:
http://www.bsu.edu/webapps2/strengthlab/home.htm


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How to substitute these exercises


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