sorry for having to come here for advice, but the weightlifting union is sort of... dead. anyway, people normally have like massively larger squat lifts than bench presses right? well thats very far off for me. i can bench about 160 but im lucky if i can squat it for a full rep. but the squat is such a dangerous excercise to do without a spotter, i cant do it on my own like i can with the bench press. im afraid that my lower body strength is falling behind and there isnt much i can do about it. is there anyway to keep it up? safely that is?
Find a weight that you're comfortable with doing 10 reps of for squats. Make sure it's comfortable enough without the need of a spotter. Do this for 3 sets of 10, and add 10 pounds after each set. Do this once a week until your legs begin getting used to it. Then, begin doing it twice a week. Try to use more weight each week.
Mix up the days of leg workouts once a month to keep your body guessing which inhibits muscle growth/strength. For instance, one month have your leg workout day tuesday and thursday. At the end of the month, change it to Sunday and Wednesday. Also, once a month, mix up the workouts that you do. Good luck.
forget those exersises then and find alternatives methods like me for example when I'm at home I can't do bench press or squats but I just change it to differnt dumb ball routines ,using a bar and pushups
find a squat rack with saftey bars...so you wont need a spotter
also work other quad exercies in...like lunges and leg press'
dont forget about calves, lower back, and hamstrings...those are supporting muscles for quads
and....of course....focus on rest and good diet
Walmart_Gangsta
safety bars? oh and yeah its easy to work calves. its mainly quads i need to work. i dont have a leg press machine though and lunges help, but they dont give the great muscle gain that squats do (as i've learned from the past)
First you don't have to come here for advice jsut join a body building website because hey usually have really good forums.
second you need proper technique to do it right and to do it safely the full equipment and a spotter or else you can't really do it safely. The best thing to do is find out methods of training your lower body. It also seems you are just going for power lifting rather than conditioning so you can't really do it safely. You could always join a gym or somethig but that will cost a fair bit so try and find other leg exercises.
Use a squat rack with bars on the side. Typically they are reliable. Also, look up how to do a correct squat, and replicate that in a mirror before trying to do it with weight. Form is much more important than weight for starting out. Make sure the form your find is accepted as correct by different sources too however.
find a squat rack with saftey bars...so you wont need a spotter
also work other quad exercies in...like lunges and leg press'
dont forget about calves, lower back, and hamstrings...those are supporting muscles for quads
and....of course....focus on rest and good diet
spyrofan_sp
safety bars? oh and yeah its easy to work calves. its mainly quads i need to work. i dont have a leg press machine though and lunges help, but they dont give the great muscle gain that squats do (as i've learned from the past) ya...its got height adjustable bars on the left and right...so you can drop the weight anytime i usually use them when im wokring toward failure and dont have a spot
First you don't have to come here for advice jsut join a body building website because hey usually have really good forums.
second you need proper technique to do it right and to do it safely the full equipment and a spotter or else you can't really do it safely. The best thing to do is find out methods of training your lower body. It also seems you are just going for power lifting rather than conditioning so you can't really do it safely. You could always join a gym or somethig but that will cost a fair bit so try and find other leg exercises.
htotheo
i've looked at those, and the messages were like 2 years old though. i knew no one would respond.
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