If you could only do 1 exercise....

EL_VIEJO

New Member
How many times have you heard if you could only do 1 exercise, do squats? Well, I'm actually at that point right now. After a 3 week lay-off that turned into a 3 month lay-off, my shoulder hasn't gotten any better (that's another thread). Anyway, right now I can't do ANYTHING involving my arms. That leaves me with squats as the only primary exercise I can do. Obviously, I can also do back extensions and good mornings. It looks like this might also be a good opportunity to learn (and develop the strength) to do glute-ham raises off the floor. I'm starting back in slowly (i.e. very very light), but I still had pretty bad DOMS after the 1st workout. Took almost a week to recover. Anybody else ever found themselves in this position of not being able to do ANY upper body work?

BTW, I finally broke down and bought a copy of Starting Strength: Basic Barbell Training. Now I understand why everyone who bought it raved about it. At age 56 I thought I knew how to do the basic exercises until I read this book. For example, the power clean that I'd been doing off and on again over the years is so far removed from the exercise that Ripp painstakingly describes that it's embarrassing. If you don't have this book you are really depriving yourself. I guarantee that there's something you aren't doing right. And the younger you are the less bad habits you'll have to break and the more years you'll have to benefit from this invaluable information.
 
I've had some problems with my shoulder over the past several years. At one point I needed open shoulder surgery (ouch!). It flared up again last year while I was doing Korte's 3x3. I am not allowed to do anything overhead. So no overhead presses for me. I have to be careful with my chins -- only neutral grips allowed. I'm not supposed to do snatch grip deadlifts, etc. I'm only allowed to do bench presses so long as I keep my elbows in tight to my sides. Physical disabilities are such a pain!

If I could only do one exercise, it would be the deadlift -- hands down, no question. Deads are my preference. I only do squats because I can't sustain doing deads every workout. Having said that, if you can't do deadlifts because of problems with your arms, then squats would surely be a satisfactory second best.

It's good to read that you've picked up a copy of Rippetoe's Starting Strength. It's very helpful for you young guys...  
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too bad about the shoulder, i hope there is some type of therapy/cure in your future that helps you get back.

in the meantime, you could look at it as an opportunity. im not sure what your overall goals are, size, strength, maint., health ? ? ? but this could be a great opp. to really turn the lower body into a strength.

full body w/os are just fine for growth and strength but if someone is looking to really focus on a particular body part or two its not a bad idea to really hit them hard 2x a week (perhaps 3 depending on BP, exer., intensity and wgt. used) while just working out at maint. levels for the other BP.

sounds like your in that position, just not by choice. set up a prog. that hits the lower body hard 2x a week including multiple exer. for quads, hams and calves and use prog. load for as long/heavy as you can go. anything you can do for upper body is bonus just to keep in shape until your shoulder is figured out.

with all your w/o energy, not to mention nutritional growth and repair, being focused only on legs ill bet you could see a real diff. in a few months

good luck
 
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(bluejacket @ Dec. 04 2008,11:39)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">in the meantime, you could look at it as an opportunity. im not sure what your overall goals are, size, strength, maint., health ? ? ? but this could be a great opp. to really turn the lower body into a strength.</div>
Thanks for the encouragement. That's the way I'm going to have to look at it - an opportunity to concentrate on lower body. Hell, maybe I'll come out of this being able to do a 1 legged squat.
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At this point in my life, my goals are overall fitness and strength. I'll take whatever hypertrophy comes along with that.
 
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