[J Rock]

I would like to know something about them. Are they healthy and good for increasing quads strength ?

BTW few days ago I add them into my workout. Now it looks like this:
- 6 sets of one legged squats (7-10 reps (increasing from training to training));
- 6 sets of squat jumps (^the same as above);
- 3 sets of run stance squats ( ^ same as above);
- 3 reps of wall squat (each one with at least 35 seconds hold at right angle).
2 workouts per week one on tuesday and one on thursday.
What do you guys think about it ?

[Jemcee]

I think that ur doin too much for one workout...

you should keep your exercises to 3-4 sets not 6
Try and do 6-8 reps when you get a good strength base then lower again...

You should not do the same exercises this many time in a workout either.... That is 4 exercises of squats! you should be only doin one set of squats and then doin other legs muscles or exercises that target it in a different way...

You have hamstrings and calves as well and you should keep you legs strength balanced...

Thats my input anyway, basically if you overtrain a muscle in a workout or over fatigue it then that can cause negative results and it will not help your vert

[DeAdLyPoTaTo]

I don't mean to takeover your thread but I don't think a new one would be nessicary but


is there a substitute for squats? I just can't do them. No matter what I cant get the bar comfortable enough on my back. Even doing low weights it doesnt feel right

[Jemcee]

Originally Posted by DeAdLyPoTaTo

I don't mean to takeover your thread but I don't think a new one would be nessicary but


is there a substitute for squats? I just can't do them. No matter what I cant get the bar comfortable enough on my back. Even doing low weights it doesnt feel right

Squats are very good for you... I reckon get a PT to take you through the steps and everything to see if ya doin it right or not...

If you don't want to do them at all. there really isn't a substitute which is as good as squats but you can do things like leg press and leg extension... There are certain machines you can use that are similar to squats, or use the bar on the rails (how it just slide up and down) whicch prb would be easier.

[enetblazin4eva]

Originally Posted by J Rock

I would like to know something about them. Are they healthy and good for increasing quads strength ?

BTW few days ago I add them into my workout. Now it looks like this:
- 6 sets of one legged squats (7-10 reps (increasing from training to training));
- 6 sets of squat jumps (^the same as above);
- 3 sets of run stance squats ( ^ same as above);
- 3 reps of wall squat (each one with at least 35 seconds hold at right angle).
2 workouts per week one on tuesday and one on thursday.
What do you guys think about it ?

Wall sits help more with stability and endurance. Just go for one set at the end of the workout. Hold it for a certain time and if you fail go again till you beat it. Increase the time every workout.

You want to get different motions in your routine (lunge, step-up, etc). What happened to the good old fashioned barbell squat? Too beneficial?

Originally Posted by DeAdLyPoTaTo

I don't mean to takeover your thread but I don't think a new one would be nessicary but


is there a substitute for squats? I just can't do them. No matter what I cant get the bar comfortable enough on my back. Even doing low weights it doesnt feel right

There is no substitute. Small and weak traps cause the discomfort of the barbell. You can also get one of those pads that wrap around the barbell.

The other option is a bb front squat or dumbell squats.

[LEFTY15]

Originally Posted by DeAdLyPoTaTo

I don't mean to takeover your thread but I don't think a new one would be nessicary but


is there a substitute for squats? I just can't do them. No matter what I cant get the bar comfortable enough on my back. Even doing low weights it doesnt feel right

i think thats called vagitis .

[J Rock]

Yeah, maybe I'm overdoing with all of this squat exercises.

Originally Posted by Jemcee

You have hamstrings and calves

There's not some many of exercises that I can do in my home for this parts. Maybe calf raises, calf jumps, and lunges for hams.

Originally Posted by enetblazin4eva

step-up

If it is the same as this one -->
http://pl.youtube.com/watch?v=W_pzcZ7Zvk0
then one legged squats got almost the same movement and they engage the same parts.

Originally Posted by enetblazin4eva

What happened to the good old fashioned barbell squat?

I'm training in home so I can't do them ;/.
It's hard to choose good set of drills for workout, now I'm thinking about that kind of workout:
- one legged squats 6x5
- lunges 5x6
- calf raises 3x15
- tuck jumps 5x8
- squat jumps 5x8
- and one rep of wall squats at the end as Even said.

Oh one last thing that i forgot to mention in earlier post:
rest between sets is 25 s and rest between exercises is 2-3 minutes(2 for lower intensity and 3 for higher intensity drills).

[CelticsPP34]

Better go to the gym.
Deadlift,squat,do power and hang cleans.

[MR. CLUTCH]

Originally Posted by DeAdLyPoTaTo

I don't mean to takeover your thread but I don't think a new one would be nessicary but


is there a substitute for squats? I just can't do them. No matter what I cant get the bar comfortable enough on my back. Even doing low weights it doesnt feel right

Do you have someone to show you the correct form of how to do them? Practice your form without the weight first, then add the weight when your comfortable, and when you hold the bar, hold it on your shoulder blades instead of on your neck. Look at this video if you need help:

[J Rock]

Originally Posted by CelticsPP34

Better go to the gym.
Deadlift,squat,do power and hang cleans.

The problem is that I don't have money and time(lot of studying on very hard specialty) to go to gym.