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Sissy Squat Substitute

Sissy squat finish

Q: I am blown away by your Positions-of-Flexion training. My gains have been unreal since I started using some of the three-position POF bodypart programs in the 3D Muscle Building e-book]. My question is that I’ve had knee surgery and therefore have some pain doing sissy squats [the stretch-position exercise for quads]. Is there a sissy squat substitute?

A: Ironically, we’ve had a couple of inquiries about finding a sissy squat substitute this week. The sissy squat is THE full stretch-position move for quads because the legs and torso remain on the same plane through the entire set. That provides full elongation in the quads in the bottom position. [Read more…]

Filed Under: X Files Tagged With: leg exercises, POF, quad exercises, sissy squat substitute, sissy squats, vince gironda

More Outer Quad Sweep

Jonathan Lawson squatting

Q: I need more outer quad sweep. A guy at the gym told me to use a narrow stance on squats, but that feels a bit unnatural to me. Will that actually help build the outer quads?

A: We asked our colleague and research maven Jerry Brainum about developing outer quad sweep before. Here’s what he had to say… [Read more…]

Filed Under: X Files Tagged With: bodybuilding, Dr. Dimitrios Stamou, fat loss, Harvard research, jerry brainum, leg exercises, leg workout, legs, Lou Ferrigno, mass boosting, mri studies, outer quad sweep, pumping iron, quad sweep, quads, ripped, ripped muscle, shed fat, squat stance, squats, thighs, ultimate exercises, Ultimate Mass Workout

The I-Hate-Squats Workout

Jonathan Lawson squatting - The Dumbest Thing You can do if you want Extreme Muscle Mass

Q: I’m so frustrated. I constantly hear and read bodybuilders saying that you have to do free-bar squats to get big. You even put squats as the Ultimate Exercise for quads in your Ultimate Mass Workout e-book. It’s supposedly the best quad exercise and also stimulates overall mass gains. But I always get hurt when I squat heavy. My lower back craters, and I’m tired of it. Can’t I just use leg presses instead?

A: Some trainees simply aren’t built for free-bar squats. Because of leverage factors—usually long legs, the upper body pitches forward, which can put the lower back at risk. Heavy weights also compress the vertebrae. (Is it really beneficial to have 500 pounds sitting on your shoulders pushing down on your spine? Hmm.)

[Read more…]

Filed Under: X Files Tagged With: boost testosterone, free-bar squats, hack squats, I-hate-squats workout, lean mass, leg exercises, leg presses, leg workout, legs, lower back, mass gains, muscle burn, negative-accentuated, negative-accentuated squats, quads, smith machine squats, squats, testosterone, ultimate exercise for quads, Ultimate Mass Workout, X Reps, x-rep partials

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