Q: I tried your updated version of Mike Mentzer’s quad workout. Took less than six minutes. Great, but I don’t have a machine to end with cable squats. I did barbell squats after my two sets of sissies instead. Is that my best home-gym option? I have a squat rack.
A: If you have Old Man, Young Muscle, you can see that’s what I did—finish quads with a set of dumbbell squats, often in Speed style (1.5-second reps); however…
I’ve now moved dumbbell squats to later in the workout as part of my glute work because it’s more glute-centric. Heavy barbell squats are even more of a butt builder…
A better substitute quad finisher to cable squats is wall squats, as shown in the Mentzer-style workout on page 72 of OMYM…
While I categorize the wall squat as a contracted-position move, like leg extensions, it’s not really. It’s a multi-joint exercise that has some glute involvement. But I flex my quads at the top of each rep to give it a contracted-position feel…
It’s more quad-centric than barbell or dumbbell squats and therefore a better quad finisher. You can move your feet forward to direct the stress onto your quads…
I also like it because you get a foam-roller back massage on every rep, which helps distract from the searing-hot fire in your quads.
Your Efficient Mass-Building Handbook: For complete mass workouts that include Speed Sets, the ideal exercise for each muscle, and the best stretch and contracted add-on moves, get your copy of Old Man, Young Muscle.
And you still get The Muscle-On, Belly-Gone “Diet” ebook FREE for a limited time when you add Old Man, Young Muscle to your mass-building library. Go HERE.
Till next time, train hard—and smart—for BIG results.
—Steve Holman
Former Editor in Chief, Iron Man Magazine
www.X-Rep.com
Recommended
9 Common Chemicals Harming Your Hormones (especially Testosterone)
You’ve probably heard of the some of the most concerning chemicals out there that you’re being exposed to daily, such as phthalates and BPA. But there are others you probably haven’t ever heard of and don’t realize how your hormones are being attacked from so many different angles.
Do yourself a big favor and read the article below to explore what some of these chemicals are, how you’re being exposed, what they’re doing to men’s hormones (and women’s too), and what steps you can take to protect yourself and your family:
==> 9 Chemicals that are KILLING your Testosterone Levels and increasing estrogen