Squats Optional – The Superset Challenge For Quads from the Gods

 

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The Best “No Squat” Quad Workout Superset Challenge! | Tiger Fitness

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Back Squats: Work up in weight pyramid Style, not to failure. So if you do 315: 95 x 10; 135 x 8; 225 x 8; 315 x 6; Superset One: Perform 10 sets of 10 reps of BOTH movements, alternating exercises. NO rest between leg press and hack squat. After hack squats, rest 60-90 seconds and repeat the superset until you’ve done both exercises 10 times.

The key piece of the move comes in the first portion of the superset, a narrow-stance, heel-elevated goblet squat. That heel elevation and narrow. This quad workout features intense supersets that are sure to destroy your legs and help you to build bigger quads. Gert out of the squat rack and start gaining today.

Join our Facebook group. The front squat position allows you to keep the torso as upright as possible, and that’s crucial for zeroing in on the quads. It also allows most lifters to more easily squat deeply. It’s a narrow stance.

This shifts tension to the quadriceps and off the glutes and hamstrings. It also increases the range of motion compared to a wide-stance squat. Although these exercises are quad dominant, they still hit the glutes quite well.

How to Do It. This is a superset, meaning you go from squats to lunges with little to no rest between. With the squat, use a weight in your 8-12RM range. For the walking lunge, go with a weight that puts you in the 8-12RM range – as in 8 to 12 steps with each leg. Squats strengthen the glutes and quads, large lower-body muscles that help you run faster, jump higher, or in Verlander’s case, powerfully drive off of the mound.

The workout for Tahlia was quad superset ( squats / lunges) then Glute superset ( bridge / leg press), then finally a bit of high rep abduction work to finish her lower body day. Not a lot of exercises, just lots of sets of the basics. Try this workout. A whole lot more brutal than it looks A1) Heels Elevated High Bar squat 5 x 6 10 seconds.. pause squats, back squats, zombie squats, 1 and 1/2 squats. The Superset.

Here’s what I did in reference to the videos with exact sets, reps, loads and rest periods on the Bulgarian split squat paired with the RDL. Have fun with this superset! 1A. Bulgarian Split Squat (BSS) Set 1Bodyweight x 8 Reps @ 30sec rest. Set 215 x 8 Reps @ 30sec rest.

Set 325 x 8 Reps @ 30sec rest. Set 435 x 8 Reps. One of the oldest and most famous of all old school bulking routines by far is the “Super Squats” program, which centers around high rep squats. It is common to gain 20-30 pounds of bulk in as little as 6-8 weeks with this full body routine.

The core of this training routine is one 20 rep set of squats, just one set,supersetted with pullovers.

List of related literature:

In this chapter, I cover all of the quad-dominant exercises (also referred to as squat movement patterns), which I’ve broken into five sections: squats, split squats, stepups, single-leg squats, and sled pushes.

“Glute Lab: The Art and Science of Strength and Physique Training” by Bret Contreras, Glen Cordoza
from Glute Lab: The Art and Science of Strength and Physique Training
by Bret Contreras, Glen Cordoza
Victory Belt Publishing, 2019

It is more challenging than the squat is since the legs alternately perform two different biomechanical movements

“Bending the Aging Curve: The Complete Exercise Guide for Older Adults” by Joseph F. Signorile
from Bending the Aging Curve: The Complete Exercise Guide for Older Adults
by Joseph F. Signorile
Human Kinetics, 2011

The goal of this exercise is to train patients to land from the lunge with a flexed knee; thus improving dynamic stability through co-contracture of the hamstrings and quadriceps (Fig. 14–10).

“Noyes' Knee Disorders: Surgery, Rehabilitation, Clinical Outcomes E-Book” by Frank R. Noyes
from Noyes’ Knee Disorders: Surgery, Rehabilitation, Clinical Outcomes E-Book
by Frank R. Noyes
Elsevier Health Sciences, 2009

To add intensity to this exercise while maintaining the position achieved in step 2, lift and lower the top leg three to five times before lowering both legs in step 3.

“Pilates Anatomy” by Rael Isacowitz, Karen S. Clippinger
from Pilates Anatomy
by Rael Isacowitz, Karen S. Clippinger
Human Kinetics, 2019

Quad involvement may be increased by adding a partial squat as DF ROM increases.

“Orthopedic Rehabilitation Clinical Advisor E-Book” by Derrick Sueki, Jacklyn Brechter
from Orthopedic Rehabilitation Clinical Advisor E-Book
by Derrick Sueki, Jacklyn Brechter
Elsevier Health Sciences, 2009

Multi-joint all-body dynamic movements that are uni-lateral or cyclic (one legged jump squats; split jump lunges) are far more specific than single joint bi-lateral isolation exercises performed slowly (leg extensions; leg curls).

“Sports Rehabilitation and Injury Prevention” by Paul Comfort, Earle Abrahamson
from Sports Rehabilitation and Injury Prevention
by Paul Comfort, Earle Abrahamson
Wiley, 2010

The last combination, which you will complete on day five, is slightly different because it puts two compound exercises back to back—one for legs (squats) and one for shoulders (dumbbell shoulder press).

“The Bodybuilding.com Guide to Your Best Body (Enhanced eBook Edition): The Revolutionary 12-Week Plan to Transform Your Body and Stay Fit Forever” by Kris Gethin, Jamie Eason
from The Bodybuilding.com Guide to Your Best Body (Enhanced eBook Edition): The Revolutionary 12-Week Plan to Transform Your Body and Stay Fit Forever
by Kris Gethin, Jamie Eason
Atria Books, 2010

(c) Single leg squat with trunk rotation.

“Exercise Therapy in the Management of Musculoskeletal Disorders” by Fiona Wilson, John Gormley, Juliette Hussey
from Exercise Therapy in the Management of Musculoskeletal Disorders
by Fiona Wilson, John Gormley, Juliette Hussey
Wiley, 2011

Other pre-fatigue routines could involve doing Leg Extensions before Squats (pre-fatiguing the quadriceps), Dumbbell Laterals before Shoulder Presses (pre-fatiguing the deltoids), or fatiguing the lats in isolation on a Nautilus Pullback machine before doing Seated Rows,

“The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis” by Arnold Schwarzenegger, Bill Dobbins
from The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis
by Arnold Schwarzenegger, Bill Dobbins
Simon & Schuster, 2012

These exercises include the hurdler’s stretch; the single-leg or double-leg inverted hurdler’s stretch; deep knee bends, lunges, or squats (with or without weights); the standing straight-leg toe touch; the arch or bridge; the standing torso twist (with or without weights); inversion; and the shoulderstand or plow.

“Science of Flexibility” by Michael J. Alter
from Science of Flexibility
by Michael J. Alter
Human Kinetics, 2004

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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38 comments

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  • This workout was sickening (as a leg day should be)! �� Thank you both so much! �� I really appreciate how you both take time explaining the exercises. Thank you for teaching us proper form and execution. You are more concerned with quality over quantity, which not many trainers or instructors encourage. Keep up the good work! ��

  • I’m a rafting guide and need to keep shoulders, back and core solid. Any workouts that focus on these specific muscle groups? Cheers!

  • Really enjoyed this one and a bit more notice of what was coming next. I like the slightly longer workouts. Some new 25-30 minutes would be great. Maybe a mix of cardio and strength! Always a good energy boost after a day of sitting at a desk working from home is not fun!

  • What fun, made me laugh and smile at what we were going to do next, brilliant Joe thank you. More exercises like this one would be good perhaps with dumbbells?

  • I’ve been into bodybuilding for 6 years. I started by watching jeff’s videos and I still keep coming to learn new things. This guy is an absolute genius. What he teaches might look stupid but dang it works really well

  • There’s something to enjoy about watching WWE superstars struggle with what looks like crab walking around an invisible box, but when you do it it’s horrible and just pain

  • Bro my baseball coach did shit like this while I was in 12u
    He had us do running and jumping for an hour the catchers had to do the crab walk around the bases for another hour
    I still play baseball but that shit made me hate baseball

  • This work out is amazing man, I’m a mountainbiker so thought I had good legs, I melted on my 2nd loop, I am addicted to this routine, especially the squat box walk, I now am going to do this 3 times a week.
    Thank you Jeff!

  • Whenever i squat bodyweight and go high on reps, my knees start burning up. Do i have a knee issue or is it normal? Shouldnt have avoided legs after all��

  • Hey y’all, check out this video game league. It’s for the WWE 2k games. It’s an organized league…hot matches…we play for Real Title Belts…and we sometimes cut promos https://www.youtube.com/channel/UCqg7xhPCL7F3tVnwuljXKYw

  • that arms over the head thing is super true. I’ve been learning to snatch for a couple months, and catching the weight low can be super challenging because my ROM is just not where it needs to be. The heavier the weight the more impossible it feels

  • those are sum squats..honestly if you dont squat ATG get the fuck out..no excuses..unless you squatting 1000 plus pounds then you can go to parallel

  • Thx for the new vid, Pand. Pls do a vid on cutting dietary basics, your sources and the amounts of protein and bcaa thr u take. Thx again

  • I love this girl. She is funny without realising it. Tabata Tuesdays is what I’m currently following and she makes me laugh whilst working out. “Wait am I doing the right thing” looks back and shouts “YES, I THOUGHT I WAS LOOSING MY MIND”. Then she asks Tanner a question, he shouts back something inaudible, Hannah shouts back “I didn’t get any of that, YOU COULD ANYTHING FOR 20 SECONDS”
    She keeps it real, love it and thank you H. God bless you both.

  • i’ve lost count of how many sports/medical studies have said NEVER do shoulder presses behind the neck. There is no extra benefit from doing it. Only increased risk of injury and long term injury

  • ⚠️⚠️UNFILTERED EPISODE 1 RAW LEGS ⚠️⚠️
    So this is a new youtube series I’ve started to really show you the energy, struggle, and effort that goes into my workouts and what better to kick things off then Legs! Let me know what you guys think down below �������� as always Thank you for your continued support, youtube is something i promised to put more effort in 2019 and I hope I can deliver ��������

  • Awesome video bro! Saw you got sponsored by gym shark, and just wanted to say you really deserved it. You legit a hard ass working dude and I don’t know how you do it. Keep up the great content. Much love❤️

  • SICK SICK SICK!!! this is a great episode as it definitely shows the behind the scenes of your session. Keep them coming cause I find it really informative and entertaining ����

  • I enjoyed recording this video! My quads were so sore the next day and I like it,because that is how a good workout feels the next day!

  • I dig the content, also the young woman that answers the phone at your company is very nice ( I call every 3 weeks to solicit LTL Freight
    Good stuff and ignore the trolls my man

  • Simeon, you are amazing, I respect you for everything you do and for everything you look! thank you brother, I wish you great success! ��️‍♂️❤��✌��

  • Hi joe enjoyed the workout…… I skipped for 40 seconds at the end instead of rest…… really enjoy the wheel of further more I’m trying to lose lower belly fat not shifting ������ what expertise is good for this thanks a million

  • You truly understand that not everyone can jump around do high impact, your workouts are well put together,short & get results but more importantly sustainable.
    Iam very surprised you haven’t got more subscribers tbh.
    I will recommend you to my friends in need. Thank you ������you are awesome �� #workout #motivation #fitness #music #goodluck

  • Simeon panda you is in sexy..me is M.r Ali inshan to say i mad you,but say that cool & insating to gett jop togther mad us to best islam bisnis..
    I allwaz to see i am gett motivasian…
    Let us gett lee to gother…
    اللهم امين…
    الله يفتح عليك فتحا مبينا فتح ما قبله فتح وما بعده فتح في جنات فردوس ارض القمر وفي جنات فردوس السماء…
    ������������������������

  • I dunno why but I felt this video… the 2 1 reps on 200kg squat I felt it in my legs as you did it, it’s like i was doing the rep with you.
    Your inspiring all the young black youths in the UK that aspire to be in the position you are one day, me included.

    Keep it coming bro ���� ������

  • Always bringing good content love it men, your my mentor from day one since I started training and I must say everything u put out there works for me. So am grestful men keep bringing them.

  • Hey Joe. Another super workout and I am your pe with Joe class of 2020! Lol �� trying out your adult content videos workouts. They are amazing I am in my early twenties. Wearing the competition winner pe with Joe t shirt with you on top of the world �� whilst doing your workouts. I would love to see more of heads and tails, as well as skipping ropes as well. I have been doing skipping as well throughout lockdown. Live music as welll in Your adults videos as well like what you do in your pe with Joe workouts.
    Best Wishes
    Sophie from Hertfordshire uk ����������������xxxx definitely was a amazing workout feel great and by the way would love if you could do a warm up and cool down as well

  • I’m the biggest wrestling fan ever started in the late 70’S I never clicked on a video so fast and I skipped leg day yesterday so I’m doing this right now so happy!

  • I would have programmed this different. Squats, box jumps, hack squat (I don’t really promote them), and then leg extensions. Box jumps you should try to stand up at the top with your hips locked out before jumping off, stepping down, or rebounding for the next jump. IMO

  • Ive noticed before on one of seth foreoce’s vids his gym has a side delt machine like that which is also a shoulder press machine. would love one in my gym

  • NOTIFICATION SQUAD GIVEAWAY Alright guys, I’m giving away a complete 30 Day Workout program to 100 lucky clickers within the first hour this video is published! Remember, this is NOT THE FIRST 100, but those randomly selected within the first hour the video is published. Click the link to see if you’ve won. No strings attached! 
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  • Even though my mum told me that I have to do at least 15 minutes, I still do the whole workout because doing workouts with you are SOOOOOOO fun!!!!!!!! Keep it up Joe!!!! ��������

  • Thanks so much Joe! You have made my workout routines really really fun! I get bored with doing one workout every day, and you have made doing workouts so much fun!!! Keep it up! You motivate me too! ����������������������������������

  • its funny he said for the last one on the first set i want the burpee and jump things and then if you slow it down he flipped the coin it landed on heads and he flipped it to tails to make us do the workout

  • You made me laugh and sweat throughout this workout! Love this random style, keeps you on your toes! Feeling 10000 times better now, really didn’t want to get up and workout this morning but not I feel fab!

  • I do your 20 min workouts with my 3 young sons they wanted me to comment that they love this and the spinning wheel workouts and they would really love it if you made more 20 min workouts like these, thanks!

  • I would love to see more with resistance bands! Thank you so much for doing this channel! I have used it for years now and I love it! Thanks Joe!!!

  • Did this one with my kids and we loved the heads or tails mix up. Thanks as always for keeping us motivated and keeping it real and keeping the nation fit!