Due to not having a power rack or any other type of squat machine ( I only workout at home,by myself) I am doing a routine that is restricted because I need enough in me to be able to lift it back off my shoulders and down to the ground when I am done with the last rep--so--I,m only doing for now 3 sets of 10 reps at 100 lbs----wimp weight i know ( I,m 6' 240 and bench 330)
Is this SQUAT ROUTINE a waste of time?
- Thread starter tugs
- Start date
homonunculus
New member
Tugs. I would do lunges or step ups instead of squats - you'll need to use less weight that way.
-Randy
-Randy
Ive been doing deads for a long time-- but i really liked the feeling of the squats--even though it was small weight it fried my hamstrings like nothing else----I want to keep doing them--I,m just asking to get alittle more insight on the routine I currently have--ya know if its muscle productive or not
Bently
MuscleChemistry Registered Member
Alot of variables come into play that will determine just how productive they can be. To increase the effectiveness try things like:
-keep the reps at a slow/controlled speed
-go absolute rockbottomasstothefloor! these are sooo much more effective than just going parallel.
-pre-exhaust....do them LAST. Start with exercises like lunges, extentions, leg curls (if you have the leg attachment on a bench), front squats, stiff-legged deads, to fry the muscles before squatting.
-do only 1 or 2 sets of higher reps. go 20 , 25, or even 50 if you can. Just grind out as many reps as possible, rest while still holding the bar in position and just breath deeply a few times to get your wind then grind out more reps till you hit your magic number.
Good luck
KR
-keep the reps at a slow/controlled speed
-go absolute rockbottomasstothefloor! these are sooo much more effective than just going parallel.
-pre-exhaust....do them LAST. Start with exercises like lunges, extentions, leg curls (if you have the leg attachment on a bench), front squats, stiff-legged deads, to fry the muscles before squatting.
-do only 1 or 2 sets of higher reps. go 20 , 25, or even 50 if you can. Just grind out as many reps as possible, rest while still holding the bar in position and just breath deeply a few times to get your wind then grind out more reps till you hit your magic number.
Good luck
KR
homonunculus
New member
Tugs, I can't imagine that doing 100lb squats for only 10 reps would do much for ya, if yuo're benching 330. Just not enough weight (unless you want to do a 100 rep set.) Have you ever tried lunges? Your hammies will thank you the next day.
-Randy
-Randy
I,m sure others have had a situation similar---wanting to do squats but no spotter and no rack--now if i put 300 lbs on the bar and do 8 to 10 reps or until failure,then How do I get it off my back??? so,instead I,ll try a much lesser weight so I can bail out myself--well is this 'much lesser weight" productive?
homonunculus
New member
Tugs, Front squats target the quads more than back squats. YOu will just have to get the bar into postion - something that I don't have the wrist flexibility to do without a rack to help me out.
Kidrok gave you some good ideas. What else do you have in your home gym?...
-Randy
Kidrok gave you some good ideas. What else do you have in your home gym?...
-Randy
homonunculus
New member
Not familiar w/ the pro pack. Sounds like you could do some pre-exhausing with knee extension and ham curls. Maybe a tri-set of:
Knee extention,
Still-legged DL's
Front squats
Gonna have to do something to make up for the light loads. Ya know, a decent power rack is only aroun $100.00...
-Randy
Knee extention,
Still-legged DL's
Front squats
Gonna have to do something to make up for the light loads. Ya know, a decent power rack is only aroun $100.00...
-Randy
tugs - I would suggest that you get the proper equipment if you want to do squats. A cheap power rack can be had for less than $200 from a sporting good store. It might not be the best one but it will work.
If you are trying to work your legs take the suggestions of these bro's. It's all good advice.
Squatting 100lbs for 10 reps isn't going to put much mass on you. If you are getting a good burn off of 30 total reps at 100lbs it sound like you don't work your legs too often. Start adding in other workouts like lunges, step ups w/ dumbells, etc. Build up those wheels...
If you are trying to work your legs take the suggestions of these bro's. It's all good advice.
Squatting 100lbs for 10 reps isn't going to put much mass on you. If you are getting a good burn off of 30 total reps at 100lbs it sound like you don't work your legs too often. Start adding in other workouts like lunges, step ups w/ dumbells, etc. Build up those wheels...
Bently
MuscleChemistry Registered Member
PhatBoy said:
Phat,
ultimately you're better off going BELOW parallel with a HEAVY weight but in Tugs' case he is trying to make due with a lighter weight so definetly needs to get those extra couple of inches of depth. This is 1 way he can increase intensity over his current training.
You'll also note the 1st item I suggested, going controlled and slow, that will help save the knees when going deep...no bouncing! I've been doing them this way for a few years now, used to go to parallel like most. When I decided to re-train myself to go deep it made a world of difference in my legs. I also got away from using knee wraps a couple years ago, unless I'm going near max weight.
KR
big_byrd52
New member
i have heard fred hatfield(dr. squat) talk about doing squats with the bar cradled in the bend at ur elbow(like the stone circle on worlds strongest man). u could unrack and rack on ur bench doing this. it is great for low back and really blasts ur rear chain; ie glutes, hams, and low back, not to mention ur arms.
big_byrd52 said:
Called a Zercher squat. Great for functional strength but it has the really unpleasant side effect of causing killer heartburn in almost everyone. It has a huge range of motion but is closer to a deadlift than a squat in that it hits the lower back so hard.
I'd say front squats with deadlifts. Cleaning the bar will pack the mass on your shoulders anyway.
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