Quad exercise

chris2489 · 04-02-2005, 04:11 AM

I need another quad exercise, right now I have squats and leg press. I would do hacksquats but my gym doesn't have that machine. Do you guys have any suggestions.

Chris

**Sholiz** · 04-02-2005, 04:31 AM

Smythe squats? Front squats (my favorite

)? I remember someone doing lunges after they maxed out their leg-press machine.

chris2489 · 04-02-2005, 04:43 AM

I going to use front squats. Should i do it on the smythe so it's easier to control or is it better to do it on the squat rack or does it not even matter?

**warriors** · 04-02-2005, 04:43 AM

front squats would be good to add.

muscleboy333 · 04-02-2005, 04:06 PM

I agree, front squats are a great exercise.

chris2489 · 04-02-2005, 04:33 PM

I also need another exercise for back width. I have pulldown machine and hammer strength pulldowns. I can't do any chins because my gym dosn't have the equipment to strap weight on to your waist. I also can't do and other lat pulldowns becaue they don't have a place to lock your knees and i will lift myself in the air.

muscleboy333 · 04-02-2005, 07:39 PM

Quote:

Originally Posted by chris2489

I also need another exercise for back width. I have pulldown machine and hammer strength pulldowns. I can't do any chins because my gym dosn't have the equipment to strap weight on to your waist. I also can't do and other lat pulldowns becaue they don't have a place to lock your knees and i will lift myself in the air.

Why would you need to strap anything to your waist for rack chins?

Fury20 · 04-02-2005, 07:45 PM

The problem w/ front squats is that the bar get heavier and heavier during the widowmaker. Trying to support the bar and keep form is hard. Smith Front Squats would probably lend themselves better to the 20 repper, but then i only like the Smith machine so much. I do front BB Squats, and ive found the best thing is to keep the bar as close to your neck as possible. That way i keep my elbows a little more that parallel with the ground, and the bar is much easier to support.

**Sholiz** · 04-02-2005, 08:39 PM

I'm the opposite Fury, I try to seat the bar in my shoulder pocket and keep it back by kinda "pushing" it. Hard to explain, but I'd rather the BB as to Smythe for the widowmaker. It does get heavier and I tend to learn foreward more and more as the reps go by, but I really do like the BB more.

chris2489 · 04-03-2005, 04:53 AM

I would do rack chins but my gym doesn't have pre-weighted BBs and i dont want to use a regular BB. So I decided to do, I think this is the name, cable cobras or something like that. Its were you put a bench between two cables and with a underhand grip pull your elbows back as far as you can.

I will be moving to vegas in a year. So i know i will be able to choose a better gym were I can have everything i need.

I want to thank you guys for all your advice. I have one more question when recording your weights in your logbook do you write your warmups as well? I been keeping a logbook ever since I have been doing HIT and I didn't record warmups so I'm not sure

Fury20 · 04-05-2005, 09:53 PM

Quote:

Originally Posted by Sholiz

I'm the opposite Fury, I try to seat the bar in my shoulder pocket and keep it back by kinda "pushing" it. Hard to explain, but I'd rather the BB as to Smythe for the widowmaker. It does get heavier and I tend to learn foreward more and more as the reps go by, but I really do like the BB more.

I'm trying to visualize what you are saying but i cant seem to quite get it. True, i prefer the BB over the Smith too, i use a BB myself. The only trouble i have had is on the widowmaker, in the last 9-5 reps. Other than that, i get a good movement out of fronts.

**Sholiz** · 04-05-2005, 10:17 PM

Quote:

Originally Posted by Fury20

I'm trying to visualize what you are saying but i cant seem to quite get it. True, i prefer the BB over the Smith too, i use a BB myself. The only trouble i have had is on the widowmaker, in the last 9-5 reps. Other than that, i get a good movement out of fronts.

If you put your arms out straight and then cross them, the 3 heads of your shoulder come together and make a "pocket". I tend to put the barbell here (dosen't sit right against my neck, more so braces against my sternum rather than against my throat.

As you said, you tend to drop your arms and the bar slips? I'm stil able to keep my arms up, but I start to lean foreward -- as if my back is giving out (it is).

muscleboy333 · 04-05-2005, 10:20 PM

Quote:

Originally Posted by Sholiz

If you put your arms out straight and then cross them, the 3 heads of your shoulder come together and make a "pocket". I tend to put the barbell here (dosen't sit right against my neck, more so braces against my sternum rather than against my throat.

As you said, you tend to drop your arms and the bar slips? I'm stil able to keep my arms up, but I start to lean foreward -- as if my back is giving out (it is).

Yeah there's sort of a sweet spot for the bar.

04-02-2005, 04:11 AM	#1
chris2489 Amateur Join Date: Mar 2005 Location: wilmington, North Carolina Posts: 70 Recipes: 0 Rep Power: 4	Quad exercise I need another quad exercise, right now I have squats and leg press. I would do hacksquats but my gym doesn't have that machine. Do you guys have any suggestions. Chris

04-02-2005, 04:31 AM	#2
Sholiz Soldier In Progress Join Date: Mar 2005 Location: Michigan Posts: 3,431 Recipes: 3 Rep Power: 230	Smythe squats? Front squats (my favorite )? I remember someone doing lunges after they maxed out their leg-press machine. __________________ You hear me before you see me, I got King Kong in the trunk

04-02-2005, 04:43 AM	#4
warriors The world is yours Join Date: Apr 2005 Posts: 1,127 Recipes: 0 Rep Power: 29	front squats would be good to add. __________________ Not Around...

04-02-2005, 08:39 PM	#9
Sholiz Soldier In Progress Join Date: Mar 2005 Location: Michigan Posts: 3,431 Recipes: 3 Rep Power: 230	I'm the opposite Fury, I try to seat the bar in my shoulder pocket and keep it back by kinda "pushing" it. Hard to explain, but I'd rather the BB as to Smythe for the widowmaker. It does get heavier and I tend to learn foreward more and more as the reps go by, but I really do like the BB more. __________________ You hear me before you see me, I got King Kong in the trunk

04-03-2005, 04:53 AM	#10
chris2489 Amateur Join Date: Mar 2005 Location: wilmington, North Carolina Posts: 70 Recipes: 0 Rep Power: 4	I would do rack chins but my gym doesn't have pre-weighted BBs and i dont want to use a regular BB. So I decided to do, I think this is the name, cable cobras or something like that. Its were you put a bench between two cables and with a underhand grip pull your elbows back as far as you can. I will be moving to vegas in a year. So i know i will be able to choose a better gym were I can have everything i need. I want to thank you guys for all your advice. I have one more question when recording your weights in your logbook do you write your warmups as well? I been keeping a logbook ever since I have been doing HIT and I didn't record warmups so I'm not sure Last edited by chris2489 : 04-03-2005 at 05:01 AM.

04-02-2005, 04:06 PM	#5
muscleboy333 IMPC Contestant Join Date: Mar 2005 Posts: 160 Recipes: 0 Rep Power: 5	I agree, front squats are a great exercise.

04-02-2005, 04:33 PM	#6
chris2489 Amateur Join Date: Mar 2005 Location: wilmington, North Carolina Posts: 70 Recipes: 0 Rep Power: 4	I also need another exercise for back width. I have pulldown machine and hammer strength pulldowns. I can't do any chins because my gym dosn't have the equipment to strap weight on to your waist. I also can't do and other lat pulldowns becaue they don't have a place to lock your knees and i will lift myself in the air.

04-02-2005, 07:45 PM	#8
Fury20 New Member Join Date: Apr 2005 Posts: 8 Recipes: 0 Rep Power: 0	The problem w/ front squats is that the bar get heavier and heavier during the widowmaker. Trying to support the bar and keep form is hard. Smith Front Squats would probably lend themselves better to the 20 repper, but then i only like the Smith machine so much. I do front BB Squats, and ive found the best thing is to keep the bar as close to your neck as possible. That way i keep my elbows a little more that parallel with the ground, and the bar is much easier to support.

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