Step Ups Banned - JP Fitness Forums

EricLikesLifting · 02-14-2008, 10:30 AM

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???

Chrisatc · 02-14-2008, 10:32 AM

Quote:

Originally Posted by EricLikesLifting

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???

Walking lunges? Forward or backward.

MAXX · 02-14-2008, 10:37 AM

The gym doesn't have any plyo boxes?

LisaS · 02-14-2008, 10:38 AM

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.

sg516 · 02-14-2008, 10:39 AM

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.

EricLikesLifting · 02-14-2008, 12:48 PM

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

LisaS · 02-14-2008, 12:53 PM

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?

EricLikesLifting · 02-14-2008, 01:01 PM

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.

gibson57guy · 02-14-2008, 01:22 PM

What about pistols or some variation of one??

Chrisatc · 02-14-2008, 01:33 PM

Or the Cook Hip Lift.

stingo · 02-14-2008, 01:43 PM

If there's enough steps, what about the stairs, 2 at a time?

fitzy21 · 02-14-2008, 01:44 PM

Quote:

Originally Posted by EricLikesLifting

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.

Lisa~ · 02-14-2008, 04:56 PM

I like the DB single-leg RDL as the best substitution for the step-up in this pairing with BSS's.

Bill2380 · 02-14-2008, 05:36 PM

Quote:

I like the DB single-leg RDL as the best substitution for the step-up in this pairing with BSS's.

Sadist!

RacerBill · 02-14-2008, 07:56 PM

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.

Littlemermaidklb · 02-14-2008, 08:44 PM

Ditto what Racerbill said... I wipe down the bench after I step all over it and haven't been yelled at...

EricLikesLifting · 02-14-2008, 10:44 PM

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.

Lost Dog · 02-15-2008, 12:19 AM

It's because they think shoes will rip up the vinyl covering on the bench.

Kevin Larrabee · 02-15-2008, 06:27 AM

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.