For years I fought with lower back issues and handling what I call heavy weight for squats didn't help much. Here's what I did a few months back and I've actually added size to my quads without heavy squats. Never going back.
Leg press 3x10 ( feet shoulder width) last rep should be very difficult
superset with
smith mach. front squats 3x10 (feet wider than shoulder width) below parallel.
Leg press 3x 16,14,12 (feet wider than shoulder width) last rep should be difficult
superset with squats 3x 8-10 (feet just inside shoulder width) just above parallel.
Leg extension 3x22,20,18 first half of the reps are with a 2 sec iso hold at the top remaining reps are either partials or full reps.
superset with feet low on leg press 3x20 feet very low on platform (saw this on JM website. Kinda mimics hack squat. Also perform reps in the lower to mid range for constant tension.
So I've found that on the safer exercises I can use heavier weights and pre-exhaust before moving to front squats or squats. Legs are fried and my knees and lower back absolutely do not hurt anymore the following days.
Those that say heavy squats are the only way to build size, hmmmmm, I don't know but as long as I progress in the weights with this workout size seems to come along with it.
Leg press 3x10 ( feet shoulder width) last rep should be very difficult
superset with
smith mach. front squats 3x10 (feet wider than shoulder width) below parallel.
Leg press 3x 16,14,12 (feet wider than shoulder width) last rep should be difficult
superset with squats 3x 8-10 (feet just inside shoulder width) just above parallel.
Leg extension 3x22,20,18 first half of the reps are with a 2 sec iso hold at the top remaining reps are either partials or full reps.
superset with feet low on leg press 3x20 feet very low on platform (saw this on JM website. Kinda mimics hack squat. Also perform reps in the lower to mid range for constant tension.
So I've found that on the safer exercises I can use heavier weights and pre-exhaust before moving to front squats or squats. Legs are fried and my knees and lower back absolutely do not hurt anymore the following days.
Those that say heavy squats are the only way to build size, hmmmmm, I don't know but as long as I progress in the weights with this workout size seems to come along with it.