To start off, my family is a really fit sporty group. Enough so that we have our own home gym. We have quiet a respectable setup I’d say. Except we only have a Smith machine to squat with (I know, I know). So I work with what I have.
I’m at the point to where I can rep out 225 8 times for 5 sets. But if I go any heavier my back and abs feel, weird. Like I’m about to pull a muscle weird. So I’m going to start going to the high school gym on my leg days if it’s open.
My question is, if I can’t get into the gym for leg day then what are some things I can do at my home gym? I put Bulgarian Split Squats into my routine, regularly do fronts squats and goblet squats, and I have a 250ish pound tire that I’ll flip about 50+ times in my backyard that roasts my legs. But I know that none of these are as good of a muscle builder as the time tried and true Squat.
Also, on a related note, where is somewhere that I could buy a squat rack on my own?
If I were to buy one, I would probably go with the Rogue S-1 or ES-1.
For the money ($345/$275), it’s like a sore dick, you can’t beat it. 1 inch hole spacing in the bench region, easily adjustable j-cups like a power rack, plenty of foot print, 2x3 11 gauge steel, will do everything you need it to for a small investment.
Craigslist. I just got a Weider 408 with an Oly bar and 300 lbs of plates, plus some other stuff, for $75. In my area that stuff seemed to go fast, so I had to keep an eye out every day for several weeks before I made my score.
I dont think I would use it for my heavy sets, but it is plenty sturdy for 225.
[quote]Leonard2580 wrote:
My question is, if I can’t get into the gym for leg day then what are some things I can do at my home gym?[/quote]
Bulgarian split squats and goblet squats were going to be my first suggestions. You’re doing front squats on the Smith machine?
Other options would be lunges, step-ups, sissy squats, dumbbell deads/squats, dumbbell RDLs, and dumbbell swings.
Not leg training specifically, but check out these two articles for some more Smith machine uses:
If your family has already set up a nice home gym, it shouldn’t be too hard to persuade them to get a rack (or just squat stands in there’s a space issue). Craigslist can be worth a shot, but as was mentioned, it’s very hit or miss. Ordering online is definitely more reliable, but shipping is a hurdle. Looking around at local sporting goods stores will be easier, but the quality is sometimes questionable.
If you want a weekend project, search online for “building homemade jerk boxes.” Those would also be good options if space is an issue.
I found a good power rack for about $350 on amazon when I looked around 5 years ago. Free shipping too. Something to consider if you can’t find one on craigslist.
Vary your search terms. People will list stuff with widely varying terminology in just about any of the sub-forums, especially if it is a mom-type cleaning out the basement who doesn’t really know what she has.
Home gym
Barbell
Olympic
Squat stand
Weight Set
Power Cage
Exercise equipment
Weight
Weights
Weightlifting
Rack
You get the idea.
I was REAL close to dropping $600 on a sweet, sweet setup. 900 lbs just in 45 lb plates, plus a huge assortment of others. Several barbells, a pair of 90lb adjustable dumbbells, a power cage, heavy-duty bench, lat PD machine, lots of benches, rubber flooring, tons of other stuff, all commercial grade. Basically everything I could ever conceivably need for any realistic strength ceiling I’d ever hit. In hindsight, I wished I had jumped on it and then sold pieces off to recoup. The listing was up for a few hours.
There’s some real good stuff out there. Again, happy hunting.
[quote]Leonard2580 wrote:
My question is, if I can’t get into the gym for leg day then what are some things I can do at my home gym?[/quote]
Bulgarian split squats and goblet squats were going to be my first suggestions. You’re doing front squats on the Smith machine?
Other options would be lunges, step-ups, sissy squats, dumbbell deads/squats, dumbbell RDLs, and dumbbell swings.
Not leg training specifically, but check out these two articles for some more Smith machine uses:
I don’t do front squats very often, but I have an actual free barbell, two actually. But I don’t use them very much for squats or bench because I don’t have a rack of any kind, and I usually work out on my own so I’d rather play it safe then sorry most of the time.
[quote]Leonard2580 wrote:
I don’t do front squats very often, but I have an actual free barbell, two actually. But I don’t use them very much for squats or bench because I don’t have a rack of any kind, and I usually work out on my own so I’d rather play it safe then sorry most of the time. [/quote]
I’d still consider front squats. You can/should be able to clean the bar into position once before doing reps, and you don’t have to train to failure. You could try propping to bar on the tire to get into Zercher squat position.
You’ve also got barbell hack squats, Romanian deads, one-leg Romanian deads, split stance RDLs (with dumbbells or a bar), and Jefferson deads.
[quote]Leonard2580 wrote:
I don’t do front squats very often, but I have an actual free barbell, two actually. But I don’t use them very much for squats or bench because I don’t have a rack of any kind, and I usually work out on my own so I’d rather play it safe then sorry most of the time. [/quote]
I’d still consider front squats. You can/should be able to clean the bar into position once before doing reps, and you don’t have to train to failure. You could try propping to bar on the tire to get into Zercher squat position.
You’ve also got barbell hack squats, Romanian deads, one-leg Romanian deads, split stance RDLs (with dumbbells or a bar), and Jefferson deads.
[/quote]
I’ll start implementing front squats right away then, thanks for the links and the comments. Appreciate the words.