Last night, in the middle of what was a good NROL hypertrophy workout, I got yelled at for doing step ups onto a bench. I have done them many times in the past without anybody saying anything but I guess this has always been a rule at my gym. It kind of makes sense when the gym is overcrowded, but it was pretty late last night and I had plenty of room.
Seeing as how it was a one time thing, I will probably do them again. But in the mean time, any suggestions on replacement exercises? They were being supersetted with blugarian split squats. Suggestions???
Last night, in the middle of what was a good NROL hypertrophy workout, I got yelled at for doing step ups onto a bench. I have done them many times in the past without anybody saying anything but I guess this has always been a rule at my gym. It kind of makes sense when the gym is overcrowded, but it was pretty late last night and I had plenty of room.
Seeing as how it was a one time thing, I will probably do them again. But in the mean time, any suggestions on replacement exercises? They were being supersetted with blugarian split squats. Suggestions???
were step-ups banned or just step-ups to the bench? use a plyo box or a box squat box or a reebok step from the aerobics room if you can't use the bench.
i also did step ups last night and i was thinking about doing them on the benches (which i dont normally do) but i started to think about the dudes laying down on them not wanting my shoes on their bench. so i did what i usually do and went into one of the other work out rooms where they have the classes and i used those step things from the step aerobics and body pump classes. i prefer them anyway bc if the classes are empty i can have a little privacy when i do my workouts. i don't like lifting in front of other people.
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No the gym is set up so all the free weights are in one room, all the aerobic equipment is in another room, and there are a few plyo boxes hanging around in the field house. I was thinking walking lunges but I wasn't a huge fan of the idea of supersetting those with bulgarian split squat
can you take some DB and go to the aerobics room and do the stepups there superset with BSS there?
if you cannot do step ups, I'm thinking that since step ups are a unilateral posterior chain (glute ham) exercise you should substitute something similar. 1-leg RDL perhaps?
no...I can't take the DB out of the room. The university is beyond reason when it comes to gym safety and rules. Its pretty much be a rebel or do a different exercise.
The single leg RDL is a great exercise maybe I will stick with that. The other option I thought of was a single leg bench squat (sit to stand deal) with a band.
no...I can't take the DB out of the room. The university is beyond reason when it comes to gym safety and rules. Its pretty much be a rebel or do a different exercise.
The single leg RDL is a great exercise maybe I will stick with that. The other option I thought of was a single leg bench squat (sit to stand deal) with a band.
thats crazy...rules rules...we dont' have that hear at my uni. we can walk around the whole building with them if we wanted to haha.
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I like the DB single-leg RDL as the best substitution for the step-up in this pairing with BSS's.
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I don't get why you can't do the step-ups on the bench. Leaving a footprint is somehow worse than leaving it coated in slimy sweat?
No matter what I use the bench for, I use the paper towels and disinfectant spray.
I'd have to question if this is a genuine rule or if you just had some irritated staff member who felt like yelling at you. If you treat the equipment properly and clean off the bench after doing step ups, I don't see any problem.
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I'm thinking it is more along the lines of a rule that nobody inforces. I always clean up after myself as well. I want to say the idea behind it is that if it is overcrowded and you fall or get in somebodies way....I don't know that doesn't really make sense either. They just like to cover their butts every way possible in case something does go wrong.
HAve you tried doing any single legged squats before? They are far superior to step ups as you actually have an actual eccentric contraction. and at the same time are much tougher.
If you need assistance, and have access to js bands, you can wrap one around a cage or a another structure in the gym, and use that as a counter resistance.
Single-leg squats (all the way up to a pistol) are an excellent exercise, but since this an alternating set paired with BSS's, I still like the single-leg RDL better in this case.
What are going to do when you start using the oly bar for step ups? I put the aerobic step in the squat cage. I think you should discuss this with the supervisor.
The gym is probably will not be open to this, but one can buy step up platforms for about $70 that mount into the holes in a power rack. I workout at home and use my bench, but am thinking about buying a platform because you can put it at just about any height you want (in two inch intervals).
The reason I have heard for now allowing step ups on benches is that they fear it will loosen the bolts holding the pad onto the bench (which is true for my el cheapo $100 bench, but strikes me as odd for gym quality benches).
A couple of days ago I was asked very politely (I'm in Japan) by one of the staff, not to use a bench for step-ups. They were concerned that my shoes would mark/damage the bench. The staff member then went and organised some steps for me to use.
Given how polite the staff member was and the service, there was no way I could be annoyed about it.
As waynea pointed out if you want to do step ups I see no problem with that, if the gym management team do not want you using the benches they should sort you out an appropriate alternative!
But also with Kevin on the one leg squats, great exercise!
My gym doesn't have anything good to step up onto either, but we have no rules so I use a bench. I'm waiting for the day I get yelled at. To which I will reply "I've been a member here for 2 years and you haven't gotten 1 new piece of equipment, if you buy the right equipment, I'll use it?"
I had the same thing happen to me today... the steps were all being used, and I didn't want to break the momentum of my workout and wait for them to free up, so I used the bench... got shut down right away from one of the staff. Lame. He had no good excuse. I think he just wished he'd got into police academy and wanted to bust someone for something.
Step Ups Banned
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