So far, 2016 has been the year of the legs at Kaze Fitness. I've been feverishly trying to add some muscle to the quadriceps, and I've found a routine that seems to be working.
If you've read some of my previous articles you would know that I do not currently have access to a squat rack. I might as well just give up on my dreams of going natty Tom Platz then right? hardy har har.. While that idea might be outside of the realm of reality, I don't give up that easy.
Arms Schmarms
Being a Taekwondo guy, powerful legs are a commodity for me, more so than arms. As of lately, my degraded biceps have fallen by the wayside. The focus has shifted to pretty much entirely compound lifts, see Five Point Fitness: Strength Training. While I don't like the idea of having scrawny girl arms, training them just isn't as fulfilling as it used to be for me right now. Aside from that, I am pleased with the overall results I am getting from the current routine. The same routine I'm about to share with you.
Supersets
A superset means you perform two sets of different exercises back to back without a break in between. In this case we will be super setting two squat variations. The Back Squat, and the Sumo Squat.
Weight
This specific workout is not designed to do with super heavy weight. There is no squat rack involved. The weight used will depend wholly upon your level of conditioning. Bodyweight may be suitable for some beginners, just to learn the movements and build endurance. For those of us who require a bit more, load the barbell with as much weight as you can safely overhead press from the ground. Similar to a clean and jerk. Remember that if you are like me you are going to have to press it back over your head after each superset. If you aren't strong enough to standing press at least 45's, yet squat over 300 for reps, you probably shouldn't be concerned with this workout anyways. Get on the Captain America delt regimen. For those of us who are concerned, lets shred some quad.
If you've read some of my previous articles you would know that I do not currently have access to a squat rack. I might as well just give up on my dreams of going natty Tom Platz then right? hardy har har.. While that idea might be outside of the realm of reality, I don't give up that easy.
Arms Schmarms
Being a Taekwondo guy, powerful legs are a commodity for me, more so than arms. As of lately, my degraded biceps have fallen by the wayside. The focus has shifted to pretty much entirely compound lifts, see Five Point Fitness: Strength Training. While I don't like the idea of having scrawny girl arms, training them just isn't as fulfilling as it used to be for me right now. Aside from that, I am pleased with the overall results I am getting from the current routine. The same routine I'm about to share with you.
Supersets
A superset means you perform two sets of different exercises back to back without a break in between. In this case we will be super setting two squat variations. The Back Squat, and the Sumo Squat.
Weight
This specific workout is not designed to do with super heavy weight. There is no squat rack involved. The weight used will depend wholly upon your level of conditioning. Bodyweight may be suitable for some beginners, just to learn the movements and build endurance. For those of us who require a bit more, load the barbell with as much weight as you can safely overhead press from the ground. Similar to a clean and jerk. Remember that if you are like me you are going to have to press it back over your head after each superset. If you aren't strong enough to standing press at least 45's, yet squat over 300 for reps, you probably shouldn't be concerned with this workout anyways. Get on the Captain America delt regimen. For those of us who are concerned, lets shred some quad.
Setup
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| Click to enlarge |
Start with barbell on the floor close to your shins. Grip the bar overhand, just outside the legs. Lower the hips with your weigh focused on your heels. Pull the bar up as you would a deadlift until you reach the mid thigh. Extend the hips and knees in an explosive motion to pull the bar upward, having it come to rest across the delts and clavicle. Press the bar over your head and rack that sucker on your traps. You are now ready to proceed with the superset.
Back Squat
Begin in a stance with your heels under your shoulders, and feet either foreword or slightly out. Bend at the knee and hip, until your hips are just below the tops of your knees, and stand back up until your legs are straight. When descending Push your knees out and hips back at the same time. Don't let your knees go past your toes. Focus your weight on the heels for the descent, and push into the ground when standing back up. Complete 6-10 reps. Now change your stance for the next set.
Sumo Squat
Step out about a foots length on each side, and turn your toes outward in the direction of your knees. Where the back squat is going to be from a relatively narrow stance, the sumo squat is essentially the same motion from a wider stance. This shifts the main focus from the quadriceps, to the inner thighs, hamstrings, and gluts. Squat until your thighs are parallel with the ground and come back up. Complete 6-10 reps.
Finish
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| Click to enlarge |
Now bring your grip in a bit and press the bar back over your head making sure you don't crush your skull. Rest the bar on your delts, and use your legs to push it up and drop it back into deadlift position. Lower the bar and rest for a couple minutes. 1 superset down, 4 more to go. So basically the plan breaks down like this.
Back Squat - 6-10 reps 5 sets
Sumo Squat - 6-10 reps 5 sets
So, each time you raise the bar you hit a set of back squats and a set of sumo squats before putting it back down. If you've still got some energy left after all 10 sets. Hit some romanian deadlifts for your hamstrings, do some calf raises and call it a day. If you went low enough on the sumo's the hams should be doing some work there as well. Keep each rep slow and controlled, squat low, and break parallel feeling your legs explode every inch of the way.
Aim to train 'em once or even twice a week (If you're Weapon X).
"You'll get there bub."
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