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  • Exercise Q's

    I got a coupe of questions regarding DC training that I hope all can put there input into.

    1. When doing calf training do you guys still pick 3 exercises, and if so do you still do the same style of training on them using the 5 second negative, then the 15second stretch at the bottom then an explosive positive.

    2. I have three exercises for quads: front squats, smith squats and leg presses, at some point in time not sure when, but I'm gonna max out on one of them and I am going to need to change once of the exercises, what other exercises are there other then lunges, since my gym has no form of a hack squats. I hope I am not over analysing this, just curious really.
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  • #2
    Originally posted by Creator_11
    I got a coupe of questions regarding DC training that I hope all can put there input into.

    1. When doing calf training do you guys still pick 3 exercises, and if so do you still do the same style of training on them using the 5 second negative, then the 15second stretch at the bottom then an explosive positive.

    2. I have three exercises for quads: front squats, smith squats and leg presses, at some point in time not sure when, but I'm gonna max out on one of them and I am going to need to change once of the exercises, what other exercises are there other then lunges, since my gym has no form of a hack squats. I hope I am not over analysing this, just curious really.
    #1-Yes

    #2-Squats, Leg Press, Hacks.

    Do not worry about topping out or stagnating now, just get into the program, some exercises you will top out or stagnate in a few months others may take a year...
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    • #3
      1. Yes

      2. Haven't gotten to that point, yet.

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      • #4
        Originally posted by In-Human
        #1-Yes

        #2-Squats, Leg Press, Hacks.
        yes, but as asked, what about those of us that train at gyms w/o hack squat machines.

        squats, leg presses, fronts squats ... what else?

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        • #5
          What other squat machines do you have?

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          • #6
            What about hacks without a machine? I do those, although not well...

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            • #7
              Yes, you can do those. I have tried them once before and I hated them though, hehe. My forearms gave out before my quads did, and I was barely even supporting the bar.

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              • #8
                Originally posted by USMuscle9403
                What other squat machines do you have?
                the only other squat machine he have is some sort of hammer strength machine - it's on a lever w/ springs but i really don't like it - it doesn't get low enough for me to get any real work. it's more like partial squats

                i've done things w/ the smith before like close-stance squats, squatting w/ my legs out in front of me - would those be sufficient or can someone make someother suggestions? what about lunges done in a smith?

                any advice/help is greatly appreciated as my quads are in need of serious development - i'm naturally hamstring-heavy with a large knee structure (which makes my quads look even smaller) and i'm really needing to pound the hell out of my quads to bring them up.
                Last edited by humdawg; 07-06-2004, 03:00 PM.

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                • #9
                  You can do hack squats on the smith.

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                  • #10
                    Originally posted by Chasedog
                    You can do hack squats on the smith.
                    please expound ...

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                    • #11
                      Rack the bar at hip level. Stand with your back to the bar. Foot placement depends greatlly on your height, try about 2 feet in front of your body and use a few very light warmups to get the placement right. Use wrist straps so that your grip doesn't limit you. And take a very wide grip so the bar stays at hip level. Unrack and squat.

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                      • #12
                        Originally posted by humdawg
                        yes, but as asked, what about those of us that train at gyms w/o hack squat machines.

                        squats, leg presses, fronts squats ... what else?

                        you could try different variations of squats. perhaps a closer stance with toes pointed forward to emphasize outer sweep, then maybe a wide stand with toes pointed out to emphasize the inner sweep. just at thought. my gym at school doesn't have a hack machine either, so I was doing squats, leg presses, front squats... didn't have to change so I didn't have to come up with anything else. right now i'm at home and we have a hack squat machine which i will be using untill i go back to school.

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