Quote:
Originally Posted by BigMal
. A limitation that I have is that I can only squat what I can get over my head, and I also do not have a spotter.
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Back when I started out I was using a dinky home gym and I had the same problem. But what I did was I used the rack on my bench as my squat rack. I'm not sure if your bench will let you do this but I'll explain as best I can anyway. I would set my bar up and then sit at the end of the bench (where your head would go when benching), face away from the bench with your back to the bar and then stand-up with the bar on your back. Its alot better than having to OHP the weight onto your back, but since you have to start from a somewhat seated position I could never really jack up the weight the same as with a true squat rack.
Assuming you can do all the exercises in the routines. I would go with:
SF 5x5
Needsize's 5x5
Rippetoe's
OVT & GVT are out because you don't have enough equipment to do the supersets (some days you need 2 sets of DB's for Exercise B and you also need to progress....which means you almost need a full DB rack
)
DC is out because you have no smith machine for RP, no squat rack, and no spotter....can't do DC without the RP and no smith and no spotter means no RP
There are other routines available...Like Sentinel said, your best bet is to browse through the member journals and see what the routines are like and see which one you could actually do given your home gym equipment. Best of luck!
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