[quote]Gorillakiv83 wrote:
i train in my basement gym too, with a barbell, 2 adjustable dumbbells, an adjustable bench, a kettlebell and a weighted vest.
what i do for quads is heels elevated front squats supersetted with heels elevated back squats.
i dont have a rack so it goes like this.
i clean the bar from the floor, do 8 deep front squats, then i press the bar, put on my shoulders and do 8 deep back squats.
i do 3-4 sets of these and it fries my quads.
give it a try.
if you have a rack, you can go heavier of course.[/quote]
I have a hard time imagining this to be effective. This thread isn’t about limited equipment. Get a gym membership or invest in basic equipment
In the very least I wouldn’t recommend what you are currently doing to someone already struggling to build their quads
[/quote]
I’ve trained for a year at a time without a stand or rack, it never caused me any major problems. However lowering a few hundred pounds onto my spine AFTER I’ve done 8 front squats sounds like a recipe for disaster to me.
[quote]Gorillakiv83 wrote:
i train in my basement gym too, with a barbell, 2 adjustable dumbbells, an adjustable bench, a kettlebell and a weighted vest.
what i do for quads is heels elevated front squats supersetted with heels elevated back squats.
i dont have a rack so it goes like this.
i clean the bar from the floor, do 8 deep front squats, then i press the bar, put on my shoulders and do 8 deep back squats.
i do 3-4 sets of these and it fries my quads.
give it a try.
if you have a rack, you can go heavier of course.[/quote]
I have a hard time imagining this to be effective. This thread isn’t about limited equipment. Get a gym membership or invest in basic equipment
In the very least I wouldn’t recommend what you are currently doing to someone already struggling to build their quads
[/quote]
I’ve trained for a year at a time without a stand or rack, it never caused me any major problems. However lowering a few hundred pounds onto my spine AFTER I’ve done 8 front squats sounds like a recipe for disaster to me.
[/quote]
i dont front squat a few hundred pounds so no disaster for me. so far :))
Some people have criticized the truth of this article, but I’ve been doing the 2:00 AMAP reps with 135 lbs ATG bi weekly, along with more strength oriented squats and my legs have never been bigger.
[quote]Gorillakiv83 wrote:
by the way im no quadzilla so OP can dismiss my advise.[/quote]
Mechanical dropsets are fine, in fact I’m quite excited to give them a go, however I’ll be using a rack for mine.[/quote]
they are very humbling. i learned it from a CT article but he advises 6 narrow FS, 6 narrow BS and 6 wide BS. john meadows makes mark dugdale do it but its also different. i saw mark do front squats to failure, back squats to failure then heels elevated dumbbell squats to failure.
sometimes i need a change and use dumbbell instead of barbell. i hold two dumbbells in front of my shoulders ( top position of a dumbbell curl ) and do 8 reps. then i do 8 reps with dumbbells in suitcase position. this one also works great for me.
