Usually when someone decides to train with weightlifting the exercises are obvious (
heavy squat variations, deadlifts, etc).
Not exact matches
You can endure bench pressing 3 times per week, spending 2 hours trying out different curl and triceps extension
variations and do some conditioning work after a set of
heavy squats.
There are many
squat variations which can be done with various types of resistance whether in the form of body weight, resistance bands,
heavy dumbbells or barbells loaded with an adequate load.
During Single - legged
squat variations the focus is on one leg and this leg has to do the
heavy lifting, in the purest sense of the word.
Instead you are better served by using a logical progression of
squat variations that reinforce good technique habits, and prepare you for the physical and technical demands of
heavy back
squatting.
Just like with the single - leg
squats, hammer a
heavy variation in standard strength rep schemes between 4 - 8 for multiple working sets.
Hadnt heard of the dip belt
squat, a great
variation to do
heavier weight and keep the strain off the back.
Notes: High difficulty
variation /
heavy on muscle ups and 360 shin
squat roll.
The uncommonly wide natural
variation of fiber type composition seen with the quadriceps may be why some people only seem to be able to build up their thighs with high rep / lighter weight
squats (e.g. 20 rep
squat sets), while others seem to have no problem packing on size with a few sets of
heavy weight / low rep
squats (e.g. 1 - 3 rep sets).
Full - Body Strength Lifts No power and muscle - building program is complete without a
heavy deadlift,
squat or Olympic lift
variation.
Many traditional coaches reject the idea of using very
heavy sled towing in favour of
heavy squats or deadlift
variations, on the basis that performing a loaded version of the sprint moment might produce negative effects on sprinting technique (see Lockie et al. 2003 for references).