Compound Exercises

B

BobLoblaw

0
I am looking to gain some mass and my reading indicates that compound exercises (squat, deadlift) are the best way to do it.

I currently do not have access to a squat machine, and no bar for deadlifting. Are there other exercises that can provide similar effectiveness? I have access to the various machines and freeweights.
 
You can still do squats. If you have any dumbells or kettlebells you can just hold them either at your side (arms straight down) or at your shoulder (upward stop of a curl lift) and do them. If you're trying to put on much muscle mass you'll need to use heavy weights ultimately. If you're just trying to find an exercise that uses numerous muscle groups you can do it how I suggested before.

The best total body lift could be "Thrusters." With DB's in each hand, do a squat. At the top push the DB's in an overhead press motion, repeat with each rep.

If you have no weights at all even push ups and sits ups are good. The pushups work your shoulders, triceps and back. The sit-up/crunches work your core and hip flexors. You can try lunges & one leg squats. Your best bet may to buy a kettlebell or a pair of them and get a good instructional video. They're the best all around exercise equipment for the money, take up little space and are limitless in the way of lifts. I have free weights, bowflex and numerous KB's. I use the KBs the most.

MG
 
I tried squats with the dumbells at my side (just 40lbs each...I'm weak). I'm pretty sure I used correct form (back stable, ab core flexed, squat low, knees pointing straight). There is some pain in my lower back the morning after, is this normal? I would have expected it more in my quads and calves. Does the lower back get worked during squats? I just want to make sure it's ok because I know back problems can become chronic. Thanks
 
Low back pain is generally associated with poor form. Even with much heavier weight you shouldn't have it. I would guess that with the weight down by your sides it may naturally pull your shoulders forward causing you to bend.

You should try doing some without any weight just to get your form down. It's difficult to describe in words and ideally you should have a friend or trainer help you with the form. A way to avoid the forward bend or bad back form is to keep your line of sight slightly upward through the motion. If you look down or at your feet you'll find yourself leaning more.

I found a pretty good video here. Be sure just to work on form before adding weight. If you injure yourself you won't be helping yourself.
 
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