hey people, so i only have two adjustable dumbbells and a weighted vest, but i still want to get the benefits of heavy squats and deadlifts. My question is, if i were to start my leg workouts with heavy single leg work, and then when my legs are weaker, move to low rep bilateral squats, would i get the same benefits as if i would start off with way heavier squats? how big is the difference in terms of strength gains?
maybe this wouldn’t work at all cause you need your nervous system to be completely fresh, i donno, thats why i ask you thanks
My goal is to get stronger as I play football/soccer[/quote]
I really don’t know for sure. Maybe someone did a study on this, but I don’t know of one. So I’m just going to give you an answer based on an anecdote.
There’s a guy at my gym who does 50 pullups every day. He never trains them weighted. I challenged him in the early winter to a max weight chinup contest; he nearly beat me, and I was routinely doing weighted chinups, while he never did them. He developed good limit strength without using very heavy weights. Of course, he was doing pullups at ~50% 1RM. A good minimum deadlift is maybe 405, so a good working weight, taking my example into account, would be ~200lbs. You’ll need a barbell & some weights eventually. A persons lower body is very strong, and DB’s ain’t going to cut it even medium term.
(Note: This isn’t quite the same as what you’re asking, since he wasn’t doing them fatigued. I also don’t really know what else he does for back work, but it doesn’t seem like much at all. This also isn’t doing lower body work; it’s possible the upper body responds differently, and maybe even pullups specifically … etc etc etc.)
Ideally, you should join a gym or acquire some cheap second hand equipment. We know you can get the benefits of heavy squats and deadlifts from actually doing heavy squats and deadlifts. [/quote]
thats very interesting, thank you for your time and answer.