I’ve been meaning to write this for a while now because I get asked this question a lot.
There are many of you that follow a program that:
- You saw on this site
- You downloaded off the interweb
- Got from an app
- Purchased from an online coach
- Saw on Instagram (I hope this isn’t you)
A lot of programs, including mine on TPSMethod.com have specialty equipment in them and you might not have access to the particular piece suggested.
And worse, you are not given a substitute exercise, unless of course you use my site, where we give you full guidance on how to swap out exercises.
So, for all of you who follow a “canned” program and might not know what to do when your program calls for a MAGIC exercise, I’ll review what my suggestions are.
You must remember, there are no MAGIC exercises, just movements.
I’ll start off with probably the most common question we got on the old Elitefts.com Q&A forum:
I don’t have a Reverse Hyper, what can I do in its place?
Well, you can do pretty much any exercise that works the back side of your body as a unit.
Sure, nothing is the same as a Revere Hyper, but if you don’t have access to one should you cry, whine, skip the exercise; or do something else.
I can list tons more examples but nobody has time for that. Instead, I’ll give you a stream of thought to use when choosing substitutions for exercises you simply can’t do in your gym due to a lack of correct equipment.
Compound Exercises:
Think about what part of the body the suggested exercise is training and the movement pattern associated with it.
Choose something that you can do with what you have.
EG:
You don’t have a GHR. Use your noodle.
What does a GHR work?
Glutes & Hamstrings right?
Find an exercise that hits the same area in as similar a fashion as you can.
Here’s an example you can do in almost ANY gym, or even at home with a partner holding your legs.
But it’s not all you can do.
What about RDL’s or Dimmel Deadlift, Back Raises or TRX/Stability Ball Leg Curls?
Sure, none of them are the same as a GHR, but they all train the desired area and action.
When making substitutions for a compound exercise, pick a compound movement.
Sticking with the GHR example, swapping a Leg Curl for a GHR is not the same. It’s a single joint movement.
Yup, it trains the hamstrings but is quite a bit easier and not as “functional” in this example.
It’s a great exercise though.
Same thought process goes for Upper Body.
Use your noodle and figure it out.
What about specialty bars or equipment?
This takes more time to figure out but can be done.
It can be done with creativity and imagination.
Here are a few quick examples:
Your program is calling for thick bar work (axle, Fat Gripz or something similar) and you don’t have them.
An easy way to use your noodle and adapt is to wrap a pair of (clean) socks or a face cloth or towel around the handle or bar to make the grip thicker.
What about a Specialty Bar you just don’t have and can’t figure out how to duplicate?
Figure out what the Specialty Bar does different than the regular bar and make an adaptation to the classic lift.
Let’s use a Yoke Bar as an example.
The Yoke Bar puts the weight higher on your back and pushes you forward as we all know.
You can substitute a High Bar Squat with a Pause Halfway Up.
Nope. It’s not a Yoke Bar squat, but it elicits a similar effect.
You can also look at the Evil Dr. Spud’s line of straps to find ways to make stuff similar to Yoke Bars or any other exercise.
He even makes a Safety Bar Strap.
Again, it’s not a Yoke Bar squat but it’s as close as you can get without one.
I hope you get the idea and get to work using your noodle to find ways to adapt your program when needed.
AND:
Keep your eyes peeled in a day or so for the announcement of the next RPS Powerlifting meet to be held at TPS!
We are hosting the Mass State Powerlifting Championships in June.
Registration info coming soon.
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Vincere vel mori
C.J. Murphy
January 30, 2020
