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Squats with no weights. Anonymous
So, you guys seem to have a hardon for squats. I'd also like to do some squats, but I have no access to weights. Should I just do weightless squats, or would I just be wasting my time?

Also, on a partially related note, is there any exercise like the deadlift that I could do without weights?
>> Anonymous
why is it so hard for you to get a gym membership?
>> Sponge !!5qxfxHYSQxJ
Deadlift cans of beans
>> Anonymous
that depends on what you want to do... if you want mass then obviously theres no substitute for squats/deadlifts but you can still do plyos or Air Alert without weights to work out your legs
>> Anonymous
>>153144
Not looking to gain mass atm. My goal is to lose fat while retaining as much muscle as I can.
>> Anonymous
lunges. Until you can't do them anymore.
>> Anonymous
Kinesiologist here... last one for today.

I'm going to post these up one on here, and I hope EVERYONE reads these and takes them to heart. These are the 9 laws of fitness. If you are not following any one of these, you are going to eventually plateau on your training. If you are following all of these, you will NEVER plateau on your training.

Here they are:

1. Law of Individual Differences -- The training must be malleable so as to be conductive towards the needs and goals of different athletes; even athletes with the same goals.

2. Law of Specificity -- The training must move gradually from a generalized format to one that is specific towards the ultimate goal of the athlete.

3. Law of Specific Adaptations to Imposed Demands -- The training must gradually reach a point of specificity to an explicit and exclusive level, as the cellular components of the body adapt to the training.

4. Law of Overload -- The training must provide a level of stress to which the athlete is unaccustomed. --- THIS ONE APPLIES TO THE OP.

5. Law of Overcompensation -- The athlete will adapt in a way corresponding to the stress that was experienced in training. --- AS DOES THIS ONE.

6. Law of Use and Disuse -- New ability gained through adaptations to stress must remain in use at a threshold taxing to the athlete, or they will atrophy and dissipate.

7. Law of General Adaptation Syndrome -- The athlete cannot continue to adapt indefinitely over an extended time period. The body must be allowed to rest as a whole. Training must be modified for a time so that accumulated fatigue dissipates, while accumulated fitness remains.

8. Law of orthomolecular sufficiency -- The athlete must maintain a level of nutrition productive towards goals of training.

9. Law of Variation -- The athlete must eventually alter, for a time, any given aspect or factor influencing his progression towards the goals of training.
>> Anonymous
Those are the 9 laws of training. Whenever you're lost about what to do, let these be your "compass" to lead you back on the right track. No matter how technical or complicated or gimmicky something might seem, ALWAYS follow these 9, and you'll be lead on the right track.

TL;DR - bodyweight squats will make you better at doing bodyweight squats. You're not likely to add mass, definition, performance, or anything else.
>> Anonymous
however, you turn the "squats" into "squat hops" and you have a decent exercise
>> Anonymous
>>153210
Prisoner squats into a jump helps build a lot of explosive power, and has helped me more than any other bodyweight exercise.

So, you know, do them.
>> Anonymous
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pistol squats
>> Anonymous
get a job and buy a gym membership