Are full squats really the best exercise for your quads?
I’ve been doing them for ages now and feel strong at them. Im 83kg and can squat 200kg for reps.
However after reading a recent article by Defranco i started doin some split squats where you hold db’s in your hands and basically squat with one leg while the other is behind you on a bench. Now these i find tough as hell and get a really good workout from them. Much much better than anything i ever got at the squat rack.
Has anyone ver tried them? What do you think?
Possibly a mix of both would be good and thats what im trying at the moment.
Also re hamstring to quad strength. I only recently managed to complete 3x8 set of glute ham raises against bodyweight. I can really feel my hams coming on every day but what would be a good strength ratio between the two or how would you even compare?
My 40 time at the moment is just sub 5 second mark and im busting my ass to try lower this as much as i can. First job is shed a few kg. im @ 11% BF now @ 5.10 so i reckon 80kg would be a perfect weight for me
Full squats and bulgarian split squats both have a place in your program. If you feel like your single-leg strength is lacking, then move the bulgarian split squat up in your workout and move your full squat back (to de-prioritize it). You can do bulgarian split squats with a barbell too if you don’t have dumbbells that go heavy enough. Your forty time is abysmal considering your squat strength but it does sounds like you’re neglecting your posterior chain (primarily glutes/hamstrings). Step-ups are a great exercise as well and most good coaches use a rotation or good leg strength/power exercises. Use a lift too long and the lifting becomes stale and progress stagnates. But also always remember that there is a difference between relative intensity (perceived effort/difficulty) and intensity (%1-RM/ % max work performance). Just because an exercise is more difficult doesn’t mean it’s better.
Well i spose when you look at my 40 time you should remember that i was ALWAYS the slowest at everything. I am an amateur and have never had any proper coaching. Lots of the lads say i run like a duck so all these things need to be taken into account. Basically im the fat kid in the corner who couldnt do anything well athletically, who just stopped one day and said “i can do this”. That day was last august when i was 25% BF. So im not doing too bad.
I only really started my speed work about a month ago when the weather improved here. I do step ups with a kick with 2x50lbs dumbells and theyr great. Just started into my plyo workout. I really feel my first 10yrds lets me down. I can beat anyone on my team over 60m by just powering through it. Im by no means graceful but hell i get there.
I think im doing my squats too slowly. Aswell my quads are big not really muscular. Maybe my Bf is too high but i think its genetics. Im really not meant to be fast i dont think. I’ll never be the fastest but i know i can compete someday and thats all that counts. Just knowing that if you put your mind to it you can do anything!
well If you want to decrease your 40 time, maybe you should start sprinting some:)also, since you have a good strength base, maybe you could switch to a more dynamic weight schedule.(working more the rfd)
squats is the base to overall power output and
stabilty control, ground squats there is no hiding behind it, minimize paris hilton/sharon stone workouts.