Ms. KO
Grand Pooh-Bah
Posts: 2139
Registered on 04-01-04
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01-18-06 06:59 PM - Post#176864
Ok, so I must admit I am very pleased with the results of my daily squat routine.
Every day I do one of the following in rotation:
- Full Squat
- Sumo Squat
- Single Leg Squat
I do all of these at 65lbs and in three sets of 10.
And on two days a week I also include SLDLs and Good Mornings.
This has worked exceedingly well for my lower body and former bird legs.
So now I'm thinking, what if I could do the same thing for my upper body? The equivalent of daily squatting for one's upper body would be - what?
Karen
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Chris McClinch
Warrior Nerd
Posts: 8405
Age: 33
Loc: Arlington, VA
Registered on 03-31-04
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Re: Equivalent Squat For Upper Body??
01-18-06 07:01 PM - Post#176865
Probably dips.
The more I eat and the heavier I train, the better my genetics get.
If you're not paraplegic and not squatting, please kick your own ass for me."
"Do you really think that the reason most guys don't have big arms is purely because of a lack of doing curls?" --Alwyn Cosgrove
"There is only one gram of carbs in STFD and no carbs at all in STFU." --Byron Chandler
"Use meaningful loads to achieve results." --Big Vic
http://www.stoneagefitnessconcepts.com |
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Hockey Hooligan
Getting sick of me?
Posts: 794
Registered on 01-12-05
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Re: Equivalent Squat For Upper Body??
01-18-06 07:13 PM - Post#176866
Pull and Press
Overhead Squats
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There is no rest short of the grave
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Anonymous
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Post deleted by Laree
01-18-06 07:24 PM - Post#176867
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Ms. KO
Grand Pooh-Bah
Posts: 2139
Registered on 04-01-04
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Re: Equivalent Squat For Upper Body??
01-18-06 07:33 PM - Post#176868
Ok, I should clarify: can anyone give me three exercises that would be the equivalent of the squats I listed above for the upper body? I'm looking for a big three magic recipe like I have for squats.
What about:
- Chins
- Incline bb bench
- Dips
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olddog
Kick the Dog
Posts: 5121
Age: 53
Loc: Dog House
Registered on 05-04-05
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Re: Equivalent Squat For Upper Body??
01-18-06 07:42 PM - Post#176869
I would advise a push and a pull on the same day.
EX: BP followed by some type of pull, like a row, chins or pullups.
The force of gravity is constant.
Life is short, dance naked and wiggle your butt:))
One of the Stooges.
"There's no magic other than to keep plowing through until hopefully it makes sense."
Laree Draper
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Kyle Estle
Disrupting Homeostasis
Posts: 5253
Age: 47
Loc: CA
Registered on 04-01-04
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Re: Equivalent Squat For Upper Body??
01-18-06 07:44 PM - Post#176870
Quote:
KO said:
Ok, I should clarify: can anyone give me three exercises that would be the equivalent of the squats I listed above for the upper body? I'm looking for a big three magic recipe like I have for squats.
What about:
- Chins
- Incline bb bench
- Dips
I prefer bent rows over chins for the pull, but they're both good.
Kyle E.
| Performance, Health, and Longevity |
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DanMartin
Sancta Simplicitas
Posts: 15440
Age: 56
Registered on 04-04-04
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Re: Equivalent Squat For Upper Body??
01-18-06 07:53 PM - Post#176871
Bent-arm pullover, pull-ups.
Cognosco, Sudo, Rideo
I am just a vessel for peace, love and understanding.
Strong men also cry. |
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Andy Mitchell
Factus non verbis
Posts: 4148
Age: 49
Loc: Melbourne Australia
Registered on 03-31-04
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Re: Equivalent Squat For Upper Body??
01-18-06 08:02 PM - Post#176872
If we are thinking in terms of the most amount of musculature used; Machine pull over, pull-up and dip.
The machine type pull over is a beautiful thing.
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TomS
Old hand here on IOL
Posts: 1065
Loc: Florida
Registered on 04-05-04
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Re: Equivalent Squat For Upper Body??
01-18-06 08:05 PM - Post#176873
Bench press, Bent Over Row, Bent Arm Pullovers, BB Shrugs
| TomS
"Friends come and they go...but 200 lbs. will
always be 200 lbs." - Dave Draper
"Work as if you don't need the money,
Love as if you have never been hurt and
Dance as if nobody is watching!" - KK |
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Barney
IronBear
Posts: 8297
Age: 54
Loc: Central FL from NJ
Registered on 03-30-04
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Re: Equivalent Squat For Upper Body??
01-18-06 09:07 PM - Post#176874
My picks are:
- Press
- Push Press
- One Arm DB Press
I love women with sexy shoulders.
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Laree
(Rhymes with Marie)
Posts: 21436
Loc: Santa Cruz, CA
Registered on 03-25-04
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Re: Equivalent Squat For Upper Body??
01-18-06 09:09 PM - Post#176875
HEAVY pullovers. Most women -- in fact, most people -- use too light of weight when doing pullovers. Nothing much happening then, and that's why many people say they can't feel the muscles working.
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Deston Fallon
At home here
Posts: 395
Loc: Dallas
Registered on 04-18-05
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Re: Equivalent Squat For Upper Body??
01-18-06 09:50 PM - Post#176876
Help has arrived - I'll swear by this; T-BAR ROW with a nice arch in the back and a scapula squeeze at the top.
Number two in my book would have to be pullovers. They really do pump up the pectorals as well.
Next - dips (you are in control of what it hits, upper pec, lower pec, triceps etc).
T-BAR row and pullovers will do wonders to give you a wasp waist. I used to sport one.
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Sweatn
Often wrong, never in doubt.
Posts: 9423
Age: 59
Loc: End of a bench.
Registered on 09-01-04
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Re: Equivalent Squat For Upper Body??
01-18-06 10:10 PM - Post#176877
Chin or row
Standing press
Pullover or pullover with press
What we've got here is... failure to communicate. Some men you just can't reach.
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In Training
Doing it!
Posts: 4062
Age: 52
Loc: sunny central washington!
Registered on 02-18-05
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Re: Equivalent Squat For Upper Body??
01-18-06 10:23 PM - Post#176878
(sneaking in here... what's a pull-over??? where will i find a description of one?)
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