Exercise Alternatives?

[silverwex]

Hey guys,

Just need some alternatives to the following exercises, help appreciated.

'Normal' Deadlift > ?

Pull-Up > BB Row(?)

CGBP > (Any alternatives apart from skulls?)

SLDLs > (?)

Cheers.

 

[Warboss Alex]

Deadlift -> Rack deadlift in power rack or smith machine.

Pullup -> Pulldown
BB Row -> Tbar row

CGBP -> Reverse grip bench press

SLDLS -> seated/lying leg curl, sumo leg press

 

[silverwex]

Cheers alex,

So pull-ups dont work the same muscles as BB ROW? Im sick of pull ups at the moment - lol

What is a rack deadlift anyway?

 

[Warboss Alex]

Google rack pulls

 

[Double]

as DC would say bb rows are for back thickness , pull ups for back width.

 

[Warboss Alex]

Originally posted by Double
as DC would say bb rows are for back thickness , pull ups for back width.

Rows work the lats also but are not interchangeable with pullups.

Back width: pulldown variations (close grip, wide grip, underhand close grip), pullups, rack chins, various lat machines.

Back thickness: deadlift variations (floor, rack, trapbar), row variations (barbell, dumbbell, tbar, cable, smith/machine rows)

 

[Adone]

Originally posted by Warboss Alex


Back width: pulldown variations (close grip, wide grip, underhand close grip), pullups, rack chins, various lat machines.

What about DB Pullovers? Are they of any use, if I don't have any machine that lets me do pulldown, pullup or other lats exercises?

 

[Warboss Alex]

To a lesser extent they're okay.. but I can't see you making much progress on them since they're a difficult exercise to add weight to.

 

[Double]

yup mate.....i know it from the lat soreness afterwards =)

 

[iLoveCookies]

Originally posted by silverwex
Cheers alex,

So pull-ups dont work the same muscles as BB ROW? Im sick of pull ups at the moment - lol

What is a rack deadlift anyway?

if you are sick of pull-ups, go to weighted pull-ups.

 

[silverwex]

Weighted pull ups?! Ya kidding me?! I can barely manage 6 reps without any weight attached - and i cant seem to up the reps, thats why I wanna change.

Warboss:
You gave this a Bicep/Back Day Workout:

3 sets x Pinwheel Curls

3 x Inc. BD Curls

3 x Pull Ups/Downs

3 x Deads

Would it be ok to change that to (for back):

2 x Pull Ups/Downs

2 x BB Rows

2 x Deads

I want to get BB rows into my routine again while keeping the others there too.

 

[Double]

****ING PULL UPS:::::::O CHIN UPS:::THEY ARE WAY BETTER TO UP EM WEIGHTS

 

[silverwex]

Crap yeah... thanks double, forgot to say that I want to replace Pull-Ups with Chin-Ups - this ok then yeah? They hit the same muscles and all?

Cheers.

 

[Warboss Alex]

Originally posted by silverwex
Weighted pull ups?! Ya kidding me?! I can barely manage 6 reps without any weight attached - and i cant seem to up the reps, thats why I wanna change.

Warboss:
You gave this a Bicep/Back Day Workout:

3 sets x Pinwheel Curls

3 x Inc. BD Curls

3 x Pull Ups/Downs

3 x Deads

Would it be ok to change that to (for back):

2 x Pull Ups/Downs

2 x BB Rows

2 x Deads

I want to get BB rows into my routine again while keeping the others there too.

Rows and deadlifts on the same day is a bad idea.. if you do rows properly there's no way you could do all-out deads. Rotate them with deads maybe?

 

[WORKEROUTER]

Warboss,

I've found that pullups and rows can be done on the same day just fine.

I usually do weighted pullups (wide and close grips) followed by three sets of dumbell rows.

 

[Warboss Alex]

Originally posted by WORKEROUTER
Warboss,

I've found that pullups and rows can be done on the same day just fine.

I usually do weighted pullups (wide and close grips) followed by three sets of dumbell rows.

I was talking about deadlifts and rows, not pullups and rows - I agree that rows and pullups can be done comfortably on the same day for most people.

 

[Double]

Originally posted by silverwex
Crap yeah... thanks double, forgot to say that I want to replace Pull-Ups with Chin-Ups - this ok then yeah? They hit the same muscles and all?

Cheers.

cheers silver. yeah and chinups involve the biceps more effectively thus you should be able to pull more weight(in the mid/longterm). and i've heard they work the outer lats better when done underhand, which makes for a better V-upperbody look.

 

[Double]

Originally posted by Warboss Alex
Rows and deadlifts on the same day is a bad idea.. if you do rows properly there's no way you could do all-out deads. Rotate them with deads maybe?

the same goes for weighted chinups how can you go all in with them after heavy bb rows?? but you just have to live with it....do the rows as the first exercise and the deads as the last would be a compimise.

 

[silverwex]

Thanks for the replies Alex, Double & Workrouter!

Ok so hows about I perform deads instead of BB Rows til I hit a strength plateau on them, then alternate with Rows til the same happens?

And I replace chins with pull-ups?

Gotta have all this info for tomorrow - Back/Bicep Day!

 

[Warboss Alex]

There's no better exercise for the back in general than the deadlift - you can rotate these with rows (do rows one week, deadlifts the other) if you want so you don't plateau so quickly.

Although I'll make this comment silverwex, you seem obssessed with plateaus mate - I think you worry too much! Have you really hit a wall with a certain exercise or are you just bored or more importantly, how's your diet?

If you've got stronger you'll need to up your calories because your maintenaince amounts get higher.

If your diet is in check then consider a rotational program where you have 2-3 lifts for each bodypart and do one each workout, so if you work out back once a week you only do deadlifts every third week say.