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Old 09-25-2007, 12:19 PM   #11
Patrick Donnelly
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You can do plenty of things with rubber bands too. You could probably get a few lengths of rubber tubing for pretty cheap...

Push-ups, thrusters, pull-ups (assisted or resisted)... Lots of stuff.


Edit: Forgot to mention, just don't become one of those girls who won't let you use the squat rack because she has to tie her band to it and use it for leg swings to get a good strength workout on her "lifting day," ie. the entire girl's Cross Country/Track team.

Same goes for tying them to the GHD. The Smith machine is fine.
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Old 09-25-2007, 01:24 PM   #12
Jordan Glasser
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Same goes for tying them to the GHD. The Smith machine is fine.
I should have known the smith machine was good for something!
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Old 09-25-2007, 06:39 PM
Heidi Anschultz
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Old 09-25-2007, 10:06 PM   #13
Steven Low
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What kind of resistance exercise must be done to gain muscle in the middle of the back and on the sides?
Any type of rowing motion.

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And how can I gain muscle over my rib cage on the front and sides? I can still feel the rib bones on my sides and front, but definitely not on my back!
Uh, the front is pecs.. which can be built by overhead pressing, horizontal pressing and dips.

As for the side.. there's no muscle there (well, there's muscles somewhat inbetween the ribs like serratus anterior). But nothing that can get big enough to cover the ribs. Otherwise you'd see bodybuilding guys with muscles there and they don't have those, haha.
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Old 09-26-2007, 04:47 AM   #14
Allen Yeh
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Originally Posted by Heidi Anschultz View Post
So, do you get the ruber bands/tubing free from work or something? Because my mom works in a lab, so I could relate to getting free tubing and stuff.
That is a source, it's not as durable as some of the stuff you can buy but it's free so who cares right? Just look out for a snapped band in the face.

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I had another question for everyone, actually make that two. What kind of resistance exercise must be done to gain muscle in the middle of the back and on the sides?
Pullups, and rows.

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And how can I gain muscle over my rib cage on the front and sides? I can still feel the rib bones on my sides and front, but definitely not on my back!
You should be able to feel them but I think I know what you mean. Exercises like Serratus Crunch, push-up plus.
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Old 09-26-2007, 05:26 AM   #15
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To add more muscle to your back simply lift heavy things off the ground. That is what I would. Get creative. You can deadlift dumbells, kettebells, a punching bag, a sandbag, a BAR, oil cans filled with rocks, a car...just whatever. As your back gets stronger, more muscle and definition (actually this is more diet related) are sure to follow. I'd try to stick to low rep compound movements.
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Old 09-26-2007, 11:11 AM
Heidi Anschultz
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Old 09-26-2007, 12:23 PM   #16
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Originally Posted by Heidi Anschultz View Post
Right. I'd love to row and do pull-ups, but I don't have a rowing machine and I'm not in a rowing team. And as for the pull-ups, I don't have anything to pull mylsef up to. I could probably go to a gym and find a rowing maching and a pull-up bar though. Even then, that's time out of my hands spent walking to the gym (not really all that far), finding the right machine or waiting for someone else to get off it, and I don't particularly like the gym setting.

Do you guys have any ideas on "practical" things I can use to do pull-ups and rows with without lots of traffic going by (because I appreciate seclusion when exercising).

And by the way, what are low rep compound movements?
I meant rows like this:
http://www.exrx.net/WeightExercises/...SupineRow.html

or this:

http://www.exrx.net/WeightExercises/...BLyingRow.html
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Old 09-26-2007, 02:47 PM   #17
Chris Forbis
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Heidi-

Buy a Door Gym. It is a pullup bar that fits on your door (and is removable). You can hang some rings from it for dips or body rows.

http://www.amazon.com/Creative-Fitne...0839626&sr=1-1
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Old 09-26-2007, 03:59 PM   #18
Patrick Donnelly
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Inner tubing, surgical tubing, anything rubbery and in a cord.

Trees are nature's pull-up bar. Don't be worried about exercising outside... Just by trying you're already ahead of half of America.
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Old 10-03-2007, 11:57 AM
Heidi Anschultz
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Old 10-03-2007, 01:50 PM   #19
Steven Low
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Erm, if you're asking for an opinion.

I like looking at the a woman's physical form. To me you look more right than guys do. Those hips are good.. mmm..

Uhhh, anyway, our hips are naturally "slimmer" because your bodies are built for giving birth (no joke ). Males tend to be "protectors" or aggressors for mates and therefore generally have a bigger body frame to carry more mass. More or less that's pretty much most of the animal kingdom species on the planet.
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Old 10-03-2007, 09:21 PM   #20
David Aguasca
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i'm going to have to disagree with you on that, heidi, a woman's body shape looks VERY right to me.

i think focusing on performance is the best way to go about it: with a good diet and a good combination of metcon and strength work, you'll be lean and muscular. every person will have a different shape, but lean and muscular will always look good.
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Old 10-04-2007, 05:41 PM
Heidi Anschultz
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