WORKEROUTER
Master Don Juan
Ever since I started working out, regular two-legged squats just didn't do well with my lower back, despite starting with low weights and being extremely anal about form. Really it seems to be an anatomical problem with me, and so, I have since had to stop lifting heavy with squats.
One great alternative I have found, however, are split-squats, or as some call, one-leg squats. I like to combine these with lunges and then follow these two with heavy leg presses. I then train my calves with heavy weight after.
Total, I do about 5-6 sets of moderately heavy split squats/lunges (barbell), 4 sets of heavy leg press, and then 4 sets of heavy calf-raises. I also do a couple sets of dumbbell lunges in the very end of my workout to finish off my legs.
This leg routine has been working great for me. I find the combination of split squats/lunges, and leg press to give my legs a solid workout.
Combined with eating properly and clean (6-8 meals per day), I have been making great gains as well (about a pound or so a week).
Note that I am NOT disparaging the squat by any means. I do believe, from past experience, to be one of the greatest mass-building exercises there is. Honestly, if there was ANY way at all I could do them, I would. I've tried on and on again but I seem to fall in that small minority who just seem to get heavily irritated by them. However, I also feel that barbell split-squats would make a great addition to anyone's workout, both for those who squat and don't alike.
One great alternative I have found, however, are split-squats, or as some call, one-leg squats. I like to combine these with lunges and then follow these two with heavy leg presses. I then train my calves with heavy weight after.
Total, I do about 5-6 sets of moderately heavy split squats/lunges (barbell), 4 sets of heavy leg press, and then 4 sets of heavy calf-raises. I also do a couple sets of dumbbell lunges in the very end of my workout to finish off my legs.
This leg routine has been working great for me. I find the combination of split squats/lunges, and leg press to give my legs a solid workout.
Combined with eating properly and clean (6-8 meals per day), I have been making great gains as well (about a pound or so a week).
Note that I am NOT disparaging the squat by any means. I do believe, from past experience, to be one of the greatest mass-building exercises there is. Honestly, if there was ANY way at all I could do them, I would. I've tried on and on again but I seem to fall in that small minority who just seem to get heavily irritated by them. However, I also feel that barbell split-squats would make a great addition to anyone's workout, both for those who squat and don't alike.