Convict Conditioning

:thinkhow about a couple of freebie scans from your book?:good

 

I just downloaded the book seems like a fairly decent book 300 plus pages with alot of knowledge.

 

I have yet to see an effective bodyweight workout for quads.


Is there anything in your book about this?

 

I've seen "hood" dudes doing squats holding garbage cans over their head. In the joint guys carry their cellmates and squat, or squat using a rolled up their mattress.

 

Depending on what results you want, pistols, plyometrics and hill sprints will certainly build power in your lower body. If you want size or pure strength you need to look at adding weight.

 

where did u get it?

 

That's it? Damn, I was hoping that there would be more than that. Pistol squats are too easy for me. I can usually crank out about 30 reps, each leg, for about 3 sets. And pure bodyweight squats I can do about 300 reps 4 sets.

The reason I asked my question was because I don't own a squat rack. I own some dumbells and a bench press but thats it. My max military press is about 160 so thats the highest weight that I can squat. I can do about 35 reps 2 sets with that but other than that I can't do much else. I was really looking for something thats extremely challenging for the quads thats a bodyweight exercise. An exercise that I would only be able to do about 5 reps of.

 

But what are your goals? If you just want something more challenging look to add weight to pistols. Weighted vests, holding a kettlebell or dumbbell above your head. I know a guy that stands on the handle of a kettle bell and holds another kettlebell above his head.
If its pure strength your after, there's no substitute for a squat rack/cage.
If you want to be explosive, start mixing it up with plyometrics or short sprints. Add weight (dumbbell or what have you) to a set of pistols then immediately do some box jumps or a short hill sprint. If that doesn't **** your legs up then you're doing something wrong.

 

Yeah you're probably right. I've just always wondered if there was a subtitute for a squat rack if you were looking for pure strength but I guess not. It's just that a squat rack is so damn expensive, you know? I've looked on the internet and the cheapest ones are like $400.

 

The book was actually pretty good. It gives you a pretty good idea of what you want to do as far as progression is concerned. The only problem with CC is the workout plans. When you are looking to attain a specific goal, you should be doing it more frequently, not once a week. This is where Pavels Grease the Groove comes into play. Instead of meeting their rep schemes IE: 2X20. Aim for perfecting each exercise with less reps, but more sets and total volume throughout the week. You'll know when you have mastered a set. Homebodies can do 10 sets a day and people who work/go to school can do 4 spaced out sets before and 4 spaced out sets afterwards. The key is never to failure or serious strain.

 

Very nice thread gentlemen.

 

Shamrock if youu can do pistols with some 25kg or 50kg kettlebell above your head,

you will have/build serious strength in your Quads!!!!

 

This isn't in his book but Hindu Squats, while very awkward in the beginning, isolate the quads better than any bodyweight exercise out there. Give them a try and I promise you'll see the difference after doing these every day for a couple of months. Start slowly( 30/day), focus on form and breathing(VERY IMPORTANT), then gradually increase daily reps by 10 every week. Cheers.