[quote]Chris Colucci wrote:
What i do for quads are as below.
Can you recommend anything else?
Front squat, medium stance heels elevated ( i clean the bar from the floor )
Back squat for high reps since the weight i can clean is limited, medium stance heels elevated or wide stance to hit the inner portion
Barbell sumo deadlift
RDLs give me lower back strain so i stopped doing them.[/quote]
You do all of those in one workout? Please say no. Also, only one/maybe two of those exercises would be “for quads.”
In addition to the options mentioned so far, you could also consider sissy squats, Zerchers, tons of bodyweight stuff (pausing at the bottom is especially killer with bodyweight finisher-type work), hip thrusts, glute bridges, step-ups (depending on ceiling height), etc.
Point is, there are more than enough exercise options even with just a barbell. It’s a matter of paying extra attention to your program design, exercise choice, sets, and reps.[/quote]
im sorry but i will say yes 3 sets of 8 reps front squats, excluding warm-up sets of course.
then 2 sets of 20 reps for back squat. this one kills me.
then sumo deadlifts by using 10 kg plates which increases the range of motion so i have to sit upright which hits quads damn hard. i do 3 sets of 8 to 10 reps.
i dont do RDLs because it hurts me every time. i dont like being stubborn when it comes to lower back health. its just not worth it.