The V-Squat?

My weight room recently got a new addition, the V-Squat Machine. Bascially, it's a stripped down version of the squat, which is much safer (you dont need a spotter) and it only works the Quads. It doesnt not work the core and other muscles because you are not balancing the weight. The machine looks like this:

[img]http://us.commercial.lifefitness.com/resources/category/1/1/5/2/images/thumb.HAMMERSTRENGTH-V-Squat1.jpg[/img]

I am not very good at normal squats, my legs are weak, but i am working on it hard, my squat is equal to my bench! My question is, can I use the V-Squat as my squat exerciise and then blast away my legs at the end of the workout with some leg presses? (I wont have the worry of an injury unlike with normal squats) or should i continue normal squats and hopefully get better at it over time...im thinkin i could use the v-squat machine after my normal squats to give some more growth to my quads

info is appreciated in advance

Why not do both?

Because i am horrible in normal squats and I think its maybe that I have a weak back or something, i have trouble holding the weight up while doing normal squats, and its only 135lb. I think I might get an injury sooner or later doing normal squats.

Using the v-squat machine and leg presses would be a much safer alternative while still giving leg growth, although probably at a lower rate

If the weight is too heavy, lower it. Bad for the ego, good for the back. Also, look into exercises to strengthen your lower back if you haven't already. I would do both, just do squats first so you'd be fresh, that way I'm sure all of my quad has been hit.

thanks for the advice, what are good lower back strengthening exercises? (besides the deadlift, i do that)

I think I will continue to normally squat, its hard but i will continue to perfect my form and do my best, hopefully i will be squatting 400+ one day!

I just hope my back doesnt give out or something, after doing just 6 reps of 135lb i feel like im gonna throw up + i cant even stand, i gotta be very careful with squats. I'll use the V-squat machine after for some more burn. Im gona drop leg press. 3 quad/leg exercises is too much I think...

[QUOTE=xec;12829599]thanks for the advice, what are good lower back strengthening exercises? (besides the deadlift, i do that)

I think I will continue to normally squat, its hard but i will continue to perfect my form and do my best, hopefully i will be squatting 400+ one day!

I just hope my back doesnt give out or something, after doing just 6 reps of 135lb i feel like im gonna throw up + i cant even stand, i gotta be very careful with squats. I'll use the V-squat machine after for some more burn. Im gona drop leg press. 3 quad/leg exercises is too much I think...[/QUOTE]


The machine looks kinda like a hack squat machine.

Hyperextensions, Good Mornings, and SLDL/Russian DL are all great. I do 4, sometimes 5, different exercises for my legs at somewhere around 20 sets. Legs can withstand a TON more punishment than the rest of your body so you should be fine with 3 exercises.

Thanks for the help CycloneJack, I need to research those exercises as honestly I do not know how to perform most of em:(

[url]http://www.exrx.net/WeightExercises/Hamstrings/BBStraightLegDeadlift.html[/url]

[url]http://www.exrx.net/WeightExercises/Hamstrings/BB45Hyperextension.html[/url]

[url]http://www.exrx.net/WeightExercises/Hamstrings/BBGoodMorning.html[/url]

[url]http://www.exrx.net/WeightExercises/Hamstrings/BBHyperextension.html[/url]

;)

maybe you should build up your assistance muscle in the squat?(i.e. glutes hamstrings, lower back ect.)

also i was at 135 then did the 20 rep squat routine for about a month and went up around 20-30 pounds.i suggest you use this routine as it helped me alot in size and strength.

do you have a link for an in-depth descripition of the 20 set routine? i am interested

its on bodybuilding.com,

heres the link:

[url]http://www.bodybuilding.com/fun/irontamer5.htm[/url]

basically what it is is a 6 week program

you take how many workouts your gunna do total(6 weeks, 3 workouts a week is 18)and multiply the number of workouts by 5(18X5=90)now take your 5RM and subtract the number you got from your 5rm(since your 5rm is 135, 135-90=45)

so youll start your first workout with 45 for 20 reps, then each workout session you go up 5 pounds.

it worked for me and it should work for you.

Mon./Wen./Fri. split

thanks for the info, i am deffinately interested and considering trying it out

I can only give 2 days per week for the gym

I still start off with 45 for 20 reps?

no

the formula for figuring out the weight goes like this:

number of exercises total(for you itll go, 2X6=12 workouts total)mulitiplied by 5(12X5=60)so subtract that number(60)from your 5RM(135 right?)and thats your weight you use

so you would do 75lbs.

oh ok i get it, thanks

2morrow im gonna be liftin, ill ask my trainer if he ever heard of this routine, and i might give it a try

[QUOTE=xec;12829599] 3 quad/leg exercises is too much I think...[/QUOTE]

I totally agree...3 quad moves is too much...especially at 16 yrs old. Just hit two of them....do those for like 6-8 weeks....then switch to something else


dont totally avoid squats just because they are hard etc......when something seems like it sucks it is something you probably NEED! LOL


if in doubt...video your squat form and we will help u out on it....you probably have the feet too narrow (most people do) and you might have the bar too high up on your traps

Another good way to strengthen your squat would be to do partials. Either do box squats...in which you place a bench behind you in a squat rack. Lower yourself till your but touches the bench....then raise back up. It will shorten your range of motion by about 6-8 inches....and should allow you to use more weight once you get use to it. You could also do rack squats...if your gym has a squat rack with pins. Place the pins about half way, as compared to a full squat and do your sets for a week or 2....then lower the pins a notch or two and squat for a week or 2....etc....again you'll be shortening your range of motion so you can use more weight safely and then progress to a full squat in time. Good luck and that machine will work more like a hack squat btw.

JgBigarms

[QUOTE=xec;12829002]I am not very good at normal squats, my legs are weak, but i am working on it hard, my squat is equal to my bench! My question is, can I use the V-Squat as my squat exerciise and then blast away my legs at the end of the workout with some leg presses? (I wont have the worry of an injury unlike with normal squats) or should i continue normal squats and hopefully get better at it over time...im thinkin i could use the v-squat machine after my normal squats to give some more growth to my quads[/QUOTE]
Based on your seeming obsession with quads, I guarantee that your posterior chain (and probably your core) is rediculously weak. Do some BOX SQUATTING to reinforce good form and strengthen your hamstrings, along with good mornings, deadlifts, etc. Stop trying to 'quad squat' and watch your squat go up.

[url]http://www.t-nation.com/findArticle.do?article=body_120squat[/url]

I say box squat at least 2 times a week for a couple months and you should see a huge improvement in your free squat.

If your gym has got the bench for it then start doing glute ham raises. They've really helped me power out of the hole when doing full squats. Also grab the bar as close to your head as you can. I used to hold on way out near the weight and had a tough time keeping the back straight. The close grip locks my back in and has really helped my form.

thanks for the tips everyone, ive read thru them all

ive decided i need to strenghten my core 1st!

just came back from the gym,

i did hyperextensions, i didnt use a barbell yet because i want to get better at them first. (I did 3 sets of 12)

i'm going to try the straight leg deadlift next time

I continued with my normal box squats, I did three sets of 8 with 115 lbs...i felt like i was gona faint!

i guess those will work. i still suggest doing 20 rep squats.