Connect
To Top


Front-to-Back Quad Attack


ironmanmagazine.comIf you’re older, you may have trouble doing free-bar squats. Many over-40 trainees get pain in the knees, hips and/or lower back due to their trying to maintain good form with heavy weight. There is a solution—and you can still squat.

It starts with leg extensions and a preexhaustion effect. You can either do them as straight sets first—say, four sets of 12 to 20 reps—and then move to squats, or you can do preex supersets, going immediately to squats after every set of extensions.

Either modified preexhaust—the straight-set version—or the preex supersets will prefatigue your quads for squats, and you’ll be forced to use less weight. As a result your lower back will be able to keep your torso upright for perfect form, and your quads will be on fire.

Even better, do front squats before your back squats. Coach Charles Poliquin recommended that in his October ’12 Smart Training column. Do five reps on the front squat, and then immediately do five to eight reps on the back squat with the same weight. You can do straight sets of leg extensions before this front-to-back attack or do tri-sets: leg extensions to front squats to back squats.

 

You must be logged in to post a comment Login

Leave a Reply

More in Bodypart

  • Approach The Bench

      Redefine your chest workout and carve out a new level of striated mass with this high-intensity workout from former competitor...

    swarnavaSeptember 19, 2016
  • Best Of Both Worlds

    How to use bodyweight training for muscular hypertrophy and functional strength. By Todd Kuslikis   If hypertrophy is what you seek,...

    swarnavaSeptember 16, 2016
  • Core Power

    Five exercises that develop your midsection for total-body strength. By Eddie Avakoff, owner of Metroflex LBC   It seems that strength...

    swarnavaSeptember 15, 2016
  • Wake The Sleeping Giant

    Use this extended stress-based set to build massive 3-D delts By Vince DelMonte   If your shoulder growth has stagnated, it’s...

    swarnavaSeptember 13, 2016
  • Giant Guns

    Are bigger biceps worth nine minutes of your time? We thought so. By Mike Carlson   In the weight room, it...

    swarnavaSeptember 9, 2016
  • High-Impact Back

    Cable pull-downs and halfhearted one-armed rows won’t get you a big, strong back. Try this explosive workout instead to build power and size. By...

    swarnavaAugust 29, 2016
  • Every Day Is Abs Day

    Ab Training The power and glory of a ripped midsection can be yours with this user-friendly format. By Jay Ashman  ...

    swarnavaAugust 26, 2016
  • Alpha Male Shoulders

    Nothing announces your presence like a standout set of shoulders. Build an impressive set of delts with this high-volume plan. By...

    swarnavaAugust 16, 2016
  • Bigger Triceps, Better Bench

    A bigger muscle is a stronger muscle. These three triceps mass-builders can help you add more weight to your bench press....

    Iron Man MagazineJune 11, 2016