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  1. #1
    Registered User wariorpolni's Avatar
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    Question How to build legs with lower weight

    Hello, i need advice. My local gym is closed because of covid, so i train at my basement with what i have. I have problem with squats. Im not very strong, but im progressing and for squats i always did 4 sets and 8-12 reps with now around 280 pounds (130 kg) squat and 3 minutes rest between sets. Now i train mostly weighted calisthenics, because i dont have any dumbells, but i use bag with things in it. I can fill my bag maximum around 45 pounds (20kg), work for pull-ups, dips and some isolated exercises, but for squats, its not enough and i do really a lot of reps with it, so i have muscluar failure at like 40+ reps.

    So my question is, if my goals is hypertrophy, is there any way how build leg muscles with nearly bodyweight squats ? Should i go to total failure, add sets and shorten rest periods or something ? Thanks
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  2. #2
    temporary illusion supramax's Avatar
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    Originally Posted by wariorpolni View Post
    Hello, i need advice. My local gym is closed because of covid, so i train at my basement with what i have. I have problem with squats. Im not very strong, but im progressing and for squats i always did 4 sets and 8-12 reps with now around 280 pounds (130 kg) squat and 3 minutes rest between sets. Now i train mostly weighted calisthenics, because i dont have any dumbells, but i use bag with things in it. I can fill my bag maximum around 45 pounds (20kg), work for pull-ups, dips and some isolated exercises, but for squats, its not enough and i do really a lot of reps with it, so i have muscluar failure at like 40+ reps.

    So my question is, if my goals is hypertrophy, is there any way how build leg muscles with nearly bodyweight squats ? Should i go to total failure, add sets and shorten rest periods or something ? Thanks
    Jump as high as you can from a full squat position. If you can do much more than 10 in succession, you're not using enough power. Twice a week is plenty.
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    Above average Junsuiakai's Avatar
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    Buy some bands for isolation work .
    FS/ S/ OHP/ B/ DL
    120/150/70/100/180 =KG
    I don't go to the gym anymore so above stats are useless.

    Only do weighted calastentics in the comfort of my own home!

    https://forum.bodybuilding.com/showthread.php?t=173620211&page=138 go here if you want an estimation on your bf%
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    I'm trying to get in shape for a 2021 Colorado elk hunt. I've got a 3 story rental house with a basement. I turn all the tv's on to the same music channel, then start at the basement and walk up to the 3rd floor, then back down to the basement and repeat. I normally call that house "The Haunted House" because about 100 people that stayed in the house over the years experience paranormal activities. Now I call it "The House of Pain".
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    Time is Muscle ECGordyn's Avatar
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    Walking lunges
    Split squats
    Step ups
    Front squats

    Just try things out with the weighted bag.
    Currently running Calgary programming again: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1618375061&viewfull=1#post1618375061
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    WOATbrah of peace :) sooby's Avatar
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    would just do some walking lunges and stepups with these, you can also even be creative with these to make them harder. Pause for 2 seconds at the bottom of a lunge.

    Try out some weighted, explosive jumps or just unweighted jumps. Focus on maximum power/effort on each rep for say 5 reps or so.
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    The Grammar Nazi BG5150's Avatar
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    I second: get some bands
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