legs

[shawn32]

Whats the best way too build your legs without having a squat rack? I workout at my house and I dont have a squat rack only a bench...So my upper body gets a good workout but my legs dont
because I cant go heavy enough...

 

[P-funk]

step ups
lunges

you can work on olympic lifts like cleans so that you can get the bar up to chest level then push press over head and rest it on your back and squat or do front squats.

Deadlifts
Stiff leg dead lifts
dumbell hamstring curls
dumbell deadlifts
plie squats

 

[shawn32]

thanx p-funk I hate being limited to training but this will have to do until I can start going to a gym..

 

[gopro]

Step ups and lunges as P-funk said above. Also, barbell hack squats work nicely and you can also do nice deep squats with dumbells.

 

[miamiguns]

All very good suggestions for quads and hams. For calves you should build yourself a calve platform with 2x4's. I built mine out of three pieces. Two shorter pieces for the legs and one longer piece for the cross member. I will look like an "H". Use wood screws to fasten the pieces together. Total cost $5.

 

[shawn32]

thanx for the help..miami I will do that..cheap and effective..

 

[kvyd]

what about leg press and leg extensions

And what would be a good equivalent of
leg press=squat like weight wise

like 300 leg press=what squat

 

[shawn32]

gopro could you explain to me the hack squat because I dont know it.. The only hack squat I know about is on like a sled where your in angle...If you dont mind can you help me on that..

 

[gopro]

Originally posted by shawn32
gopro could you explain to me the hack squat because I dont know it.. The only hack squat I know about is on like a sled where your in angle...If you dont mind can you help me on that..

Its a bit difficult to explain but I will try.

Grab a barbell and hold it behind your back. Use smaller plates on the bar, no more than 25s so that you can have a decent range of motion. Squat down with your back slightly arched and somewhat straight (some foward bend is natural). Let the bar decend behind you so that at full squat it is pretty much behind your knees. Then ascend to the top. I like to do these with my heels on a thin board or maybe 2 ten lb plates.

Think of this almost like a 3/4 deadlift with the bar behind your back.

It is hard to get the hang of, but trust me it will hit your quads hard. The old timers used the exercise quite bit before all the machines we have today were invented.

 

[shawn32]

Cool thanx....The only hard part Im having right now is eating right man that is hard too do but I will get there..