Got Guts?

[GenSci26]

Another good exercise for quads is single legged squat. When performed correctly of course, full range, upright torso, non-working leg straight and parallel to the floor throughout. Try it for a set of 10-12, tough.

 

[Nelson Montana]

Back step-ups get your glutes? You're talking about doing step-ups with the step behind you, right?

Yep. They hit me the same as a forward lunge. I'm sure there are others who experience the same thing. It's an anatomical thing -- depending mostly (I believe) on the length and insertion of the tendons and ligiments. It's why regular curls hit my forearms and not my biceps or why bench presses will hit the delts of some people more than their pecs.

Everyone is different and that's part of what makes bodybuilding so interesting. Yet, you'll see guys doing the same things, the same way, week after week, with no rhyme or reason other than that's what they think they're supposed to do. Then they wonder why they're not growing.

To really make the most of your genetics, you have to be a little analytical, a little experimental, and a little creative. That's one of the advantages of being so experienced. (i.e. old) I may not be able to grow anymore but maintaining my muscle is pretty easy because I know what works, what to do, and when to shift things around.
I can also spot mistakes quickly in other people, but I have a rule...I never approach someone in the gym and instruct them unless they ask.

 

[Bulldog_10]

LOL...I have the same rule, and I'm a personal trainer. I could probably make a shitload off the dumbasses in my gym. You should see the dumn shit that goes on there on an hourly basis. I know this happens at every gym...but I swear of all the gyms I've worked out at, this one is BY FAR the worst.

A few examples:

1) this guy that does kickbacks with his upper arm perpendicular to the floor (hanging straight by his side). He grabs a 40 pound dumbell, and just stands there and basically flexes his tricep, and he thinks the weight is making it harder. He also grunts and groans while doing this. (There are 2 people that do this one.)

2) This lady that comes in and sits on a physioball and just bounces on it. That's right, she just bounces on it and thinks she's getting a leg workout.

I don't wanna hijack the thread...just saying. Stupid people are abound.

 

[wnt2bBeast]

Hey nice post Nelson..I like the idea of trying totally unorthodox stuf in the gym..i like when someone comes up to me and says what was that you were doing except when im deadlifting then they need a smack im gonna hit that up my next leg session

 

[wutangnomo]

I have to admit that regular squats always seem to hit my hams and glutes moreso than my quads. I use the hack squat and front squat as they both seem to hit my quads a little better. Also, squats with a smith machine with legs in front do a better job at isolating the quad muscle.... for me at least. I have done this exercise before with grabbing a bb behind your legs. It's a tough one and you cannot use a lot of weight, but the isolation is great.

Oh I should also mention seeing a girl do this exercise once. She ended up falling flat on her back because she used too heavy a weight, got up, looked around to see if anyone saw her, then quickly walked away lol. But I have to give her credit, she working hard.

 

[c3bodybuilding]

The dreaded old fashioned hack. Yikes! When I first read about them in Steve Reeves book, I thought "looks easy enough." That was until I tried them. Talk about killer. I wonder if any places sell something like the special harness Steve had made to lend support to the bar while it's behind you.

 

[Nelson Montana]

Since being diagnosed with arthritus in my knee and then tearing my meniscus and having surgery on it, my heavy squatting days are over. Yeah, I've lost a little size (and didn't have much to spare, mind you) but this exercise has been the saving grace for me. It doesn't take much weight to at least work my legs and maintain a decent amount of muscularity -- albiet in a "Brad Pitt muscularity" kind of way.LOL.

The toughest part is getting the proper mind set. It's so easy to just wimp out and do leg extentions or the Leg press. This movement requires concentration and enduring a lot of discomfort. But it's worth it. Getting old ain't for pussies.

 

[DANABOLIC55]

Use 25's so you can go down deeper- it's a bitch.

 

[ham2]

...

 

[jrc0429]

What about ball squats, or that leg blaster gizmo of Frank Zane's? Anyone ever try one of those for quads?