Currently limited to machines at the gym

[enwar3]

I'm on crutches/foot cast right now so I can't do any normal full-body exercises, and even stuff like bb bench might be a bad idea since I won't have a strong base. Basically, I'm limited to machines where I can sit down, but I've never used machines before, so I have no idea where to start.

For reference, I've been on Rippetoes for almost a year.

 

[SociallyChallenged]

You still don't need machines. You can do one-legged squats or lunges to keep the strength up in the other leg. Also, you can do light DB bench no problem, along with shoulder press, etc. Pullups are easy as well. You're just not thinking hard enough, man. No machines. Bad.

 

[enwar3]

Originally posted by: SociallyChallenged
You still don't need machines. You can do one-legged squats or lunges to keep the strength up in the other leg. Also, you can do light DB bench no problem, along with shoulder press, etc. Pullups are easy as well. You're just not thinking hard enough, man. No machines. Bad.

I thought about bench and shoulder press (sitting down, I assume) but I still need both feet on the ground for any kind of firm base from which to push from. But while we're at it, any other free weight ideas? Obviously I would MUCH rather stick to free weights.

 

[SociallyChallenged]

Originally posted by: enwar3

Originally posted by: SociallyChallenged
You still don't need machines. You can do one-legged squats or lunges to keep the strength up in the other leg. Also, you can do light DB bench no problem, along with shoulder press, etc. Pullups are easy as well. You're just not thinking hard enough, man. No machines. Bad.

I thought about bench and shoulder press (sitting down, I assume) but I still need both feet on the ground for any kind of firm base from which to push from. But while we're at it, any other free weight ideas? Obviously I would MUCH rather stick to free weights.

You can do some lighter weights to maintain your current strength without a firm base. You can either bring your feet up or just use the foot to post for balance alone. I forget what they're called, but a lot of people with foot injuries like doing a lunge-like exercise where you put your damaged foot on a bench, step forward with your good foot, hold weights in your hands and squat down. It's good, takes your foot out of the equation, and can minimize strength loss across both legs. Pullups are still good for a pulling motion, bench/shoulder press is still viable (although with lighter weights), squats, GHD situps or back extensions (depending which side of the foot hurts). You can do whatever doesn't hurt. Feel free to experiment.

 

[katank]

Work on lighter stuff w/ DBs. It's a chance to really work on your stabilizers. I personally found many DB movements to be quite a bit harder than barbell version of equal weight.

For example, ever try seesaw presses? Alternately press DB in one arm up while keeping other racked.

 

[skace]

Originally posted by: SociallyChallenged
You still don't need machines. You can do one-legged squats or lunges to keep the strength up in the other leg. Also, you can do light DB bench no problem, along with shoulder press, etc. Pullups are easy as well. You're just not thinking hard enough, man. No machines. Bad.

The rest is good, but the bold sounds like a real bad idea. If he loses balance he is coming down hard on a hurt leg. And if that leg doesn't support him then he is going to keep going down.

He should focus on the rest of what you suggested though.

 

[SociallyChallenged]

Originally posted by: skace

Originally posted by: SociallyChallenged
You still don't need machines. You can do one-legged squats or lunges to keep the strength up in the other leg. Also, you can do light DB bench no problem, along with shoulder press, etc. Pullups are easy as well. You're just not thinking hard enough, man. No machines. Bad.

The rest is good, but the bold sounds like a real bad idea. If he loses balance he is coming down hard on a hurt leg. And if that leg doesn't support him then he is going to keep going down.

He should focus on the rest of what you suggested though.

The other leg is propped up on a bench for safety and for balance. It keeps the weight off of the injured leg as well. It's a fine idea and it is one of the main leg exercises many use during foot and leg injuries. Example. Plus I get points for posting pictures of Jamie Eason.