(Part 3) Top products from r/StrongCurves

Here's how I might sub this:

• One arm db rows - same as usual, just find an alternate object for weight that's easy to hang on to. Otherwise look in the horizontal pull section in the index. Most of those require some sort of resistance band.
  
  
• Bb bench presses - same as the row, find good objects for dumbbells or sub for something in the horizontal press section. Lots of push up variations require no equipment.
  
  
• Db deadlifts - same as the others, household objects as weights, otherwise look in the hip dominant section. Most if not all of these require weights though, but for the most part it's dumb weight you can hand from your hands. Suitcases, jugs, bags, etc.
  
  
• Lat pulldowns - this has been the toughest one for me to work out at home. Most exercises require equipment. I've used a heavy resistance band that can attach over the door.
  
  
• Db military presses - alternative weights or check the vertical press section. There's a bodyweight exercise called pike push-up in that section. I've never tried it though.
  
  
• Bw 45 degree back extensions - Your bed suggestion will probably work, as long as the surface is firm. You may need to try a couple of surfaces. I use a ball at home.
  
  
• Seated row - I've used resistance bands for this. Check the horizontal pull section.
  
  
• Db incline press - I swapped back to the bench press with alternative weights, but check the horizontal press section.
  
  
• Rope horizontal chops - I swapped to the band anti-rotation hold with a resistance band but there are a bunch of bodyweight alternatives in the lateral/rotary core section.
  
  
  Here's a link to the kind of resistance bands I mean. These aren't the ones I have, and you'll have to look at what weight you need but they can be attached to various things like doors very easily.
  
  BalanceFrom Heavy Duty Premium Resistance Band Kit with Improved Safe Door Anchor, Ankle Strap and Carrying Case https://www.amazon.com/dp/B00GF0KODM/ref=cm_sw_r_other_awd_fFmEwb0MC3XNE
  
  Hope this helps!

I'm not sure which barbells have a limit below 300lb, I haven't seen one at least. Even the Dick's Sporting Goods cheap one that is terrible is 300lb. Are you sure buying the one you picked is a good idea? There's several on Amazon for decent prices with 500+ limits.

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Here's one for $140ish.

Here's a 6ft bar for $65 with a 500lb capacity.

One for $110 with a 600lb capacity.

This one has a 250lb capacity for $31 but it seems like garbage. It's a standard and seems like it may last a year at most. I had a similar bar once and it did not last. Plus the weight of the bar itself is low.

Here's one for $70s for a 7ft Olympic.

And you could probably find some decent prices on Craigslist or FB Marketplace. I got a Matt Chan bar for like $100 through craigslist.

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You could check out /r/homegym for more suggestions. A common one is the Dick's Sporting Goods 300lb set though I warn you that the bar isn't great. I bought two sets for the decent and cheap weights and gave one of the bars to a friend. I used the other for a year and now it is a beater bar. Good deal for a bar and weights for cheap.

Firstly, one day is better than nothing but also bodyweight is great any time you can't make it to the gym.

If you're sore, do a warmup and then see how you feel. Usually I start to feel better. Also the purpose of the A and B days is that they work different muscle groups, so you can continue even if sore.

BCAAs or extra protein can help you with soreness if it's a big issue.
This brand is good bang for buck (more links available upon request to back that up) https://www.amazon.com/Branched-Essential-Powder-BulkSupplements-kilogram/dp/B00E7GV6GA

YES! these
I think I've already recommended them once on this sub. I use them anytime I can't get to my gym, and they will give you a BURN.
There's an awesome door attachment that lets you replicate a cable machine :)

I've got a similar one (except the board is full length - got it through Amazon's warehouse deals for like $90!) and I love it. I can't lay down with my back on the floor due to some spine issues, but I can do all of the workouts with a hyperextension bench. It also doubles as a second flat bench, which is super nice since my husband is usually on the incline bench.

I love this book HIIT for women. Really love how it programs the HIIT. Heres the amazon link. https://www.amazon.com/High-Intensity-Interval-Training-Women-Workouts/dp/1465435352/ref=sr_1_1?ie=UTF8&qid=1481597350&sr=8-1&keywords=high+intensity+interval+training+for+women

https://legionathletics.com › tdee-cal...
Web results
This Is the Best TDEE Calculator on the Web (2019) - Legion Athletics

Thinner Leaner Stronger: The Simple Science of Building the Ultimate Female Body (Muscle for Life Book 2) https://www.amazon.co.uk/dp/B0098PYV7Q/ref=cm_sw_r_cp_apa_i_5Z4wDbBR09H90

I'd have a look at your TDEE on this website and the linked book which is a good intro to cutting/maintenance/bulking and macros with a specific focus on women.

Yes, I think 1400kcal is too low to bulk. Had a quick look at your calculated TDEE based on your weight and activity level (you'll be able to calculate it more accurately by using correct BF% and age, height etc...) and I think you'd need to be quite a bit higher.

I'd give the book a read and see what you think. It's cheap enough.

I'm the same way with whey protein. I switched to a vegan protein, PlantFusion, that I get in vanilla that I like well enough and causes me no problems. I mix it with almond milk and often other add-ins like cocoa powder, peanut butter powder, etc and enjoy it. I've also used it in oatmeal and baking with success

Buy yourself an Omron body fat tester on amazon - https://www.amazon.com/dp/B0020MMCDE/ref=dp_prsubs_1

It's not 100% accurate, but if you control the variables. Like test every morning, fasted, after using the bathroom, around the same levels of water. You'll be able to see if the fat % is going up or down. Generally, if your weight is staying the same or going up... and your fat % is going down, you're doing very very well.

I found mine on Amazon under knee brace. Good luck!

knee brace

Like you said, 10 inches probably isn't high enough to feel anything. A bench isn't your only option; you could get a sturdy folding chair or a taller stool like [this] (http://www.amazon.com/Rubbermaid-RM-P2-Non-Slip-300-Pound-Capacity/dp/B004Q0I2RS/ref=sr_1_cc_4?s=aps&ie=UTF8&qid=1452833651&sr=1-4-catcorr&keywords=step+stool). If you don't want to invest in something like that then you can always look in the index for other exercises to substitute.

Me! I have restarted weeks one through four so many times. The furthest I got was week 7. I do the workouts at home so I don't have a lot of the equipment and modify a lot. I don't have barbells so have been using dumbbells. There are adjustable dummbells that I was thinking of getting. That might be a good option for you too.

I've also been eyeing this bench https://www.amazon.com/gp/product/B00KTX6WEG/ref=ox_sc_saved_image_3?smid=ATVPDKIKX0DER&psc=1 for a while but it's just not in my budget. If you get it let us know how you like it!

I use straps. You can work on grip strength on its own. Don't let your deadlift progress stall just because of grip. I usually do warm up without straps, then straps for heavy sets, and last set as many as possible without straps. I train my grip with deadhangs, or holding heavy dumbbells when doing other single leg exercises.

I waited so long to use straps because I thought I was cheating. Then I sucked it up and bought it. I immediately wish I did it sooner when I crushed my RDL reps at the gym without the worry of focusing on grip and was able to focus on form.

I don't use straps for regular deadlifts, because the quick tap reset at the bottom (even if it's a quarter of a second) seems to help and not require the assistance of straps.


This is what I got:

Lifting Wrist Straps by Rip Toned (Pair) - Cotton - Neoprene Padded - for Weightlifting, Bodybuilding, Xfit, Strength Training, Powerlifting, MMA https://www.amazon.ca/dp/B00COY99U2/ref=cm_sw_r_cp_apa_i_3ueRDbM1HBDRZ

You can do the reverse hyper off of a weight bench, or even a smaller bed if it's positioned right. I just bought this hyper bench and it's very nice. It folds up easily and sits against the wall.

Yeah, up to 30 was fine, but 40 digs in a bit. I think I’m going to have to buy a foam pad like this before I go up to 50.

Are you attending a gym, or working out at home? At my gym they have 15, 20, 35 & 45lb bars. I used the 15lb bars for a long time on a lot of exercises until I was ready to move up. Ask around at the gym to see if they have different sizes :)
edit: At my gym the 15lb bars are silver pic
The 20lb bars are curved (actually looks like they are called "curl bars") pic
The 35lb bars are black (sometimes called "womens" bar) pic
The 45lb bars are black but slightly longer and a tad wider than the 35lb pic

I bought this one on amazon. http://www.amazon.com/gp/product/B004T0UOTY?psc=1&redirect=true&ref_=oh_aui_detailpage_o03_s00

I have not used any others.

I finally broke down and bought a cheap weight bench but prior to that I used a wooden dining room chair like this one. If a bench isn't in the budget now, maybe you could find a sturdy chair at a yard sale or Goodwill?

Here's a link: https://www.amazon.com/SlingShot-Hip-Circle/dp/B00T4JFQ2A

A mirror / phone video goes a long way for checking your form. Also listening to your body and adjusting if you feel strain or pain.