> need to do squats
> squat rack is always fricking busy by a group of people sharing it
> skip leg day
what can I do if my gym squat rack is always busy? Zercher squat?
 Ape Out Shirt $21.68 |
 Tip Your Landlord Shirt $21.68 |
Ape Out Shirt $21.68 |
The gym I work at has 10 racks there's always a couple spare. Look for a new gym.
I would if I could, its the only gym in town
>power cleans
Ive never done these in my life, are they hard to do without fricking up your back or something?
How new are you to lifting? If you have a bit of experience just practice the form with light weight and make sure your Valsalva maneuver is mastered.
Ask to work in. Or you could do power cleans from the ground into the front squat position, and do front squats.
Front squats + deadlifts = great leg workout
>go to the gym at a different time
>do leg presses instead
>move town
>Leg press
holy cope DYEL
better than nothing
Sorry brah shouldn't have called you DYEL that was a dick move.
Try Bulgarian splits, you only need a bench and dumbbells. I'd take those over leg press if I had the choice
If it makes sense to work in (There is only 1 guy and/or they are using similar weights to you) ask to work in. Otherwise ask for how long are they gonna be using the rack and tell them you will wait.
If you are doing squats for hypertrophy you can sub in a ton of exercises, if you feel the exercise on your quads, glutes and hamstrings its a good exercise. Lunges and split squats are amazing for hypertrophy, for some people they are better than squats.
About this, I think the leg press can work at building your legs (My legs grew from leg press when I couldn't squat due to an injury), But there are some prerequisites:
-You need to go REALLY deep, take your average gymbros range of motion and add 25% at the bottom.
-The machine has to be good, this is the most important thing. Some machines allow crazy range of motion, some are fricked and you are never gonna really feel a full stretch on them. You can add a pad to elevate yourself so you get a little bit more range of motion.
-You need to go hard on leg press, harder than with a squat even.
Buy one for your own gym? Its not that expensive
I always bring my own rack and bar.
Zercher Squats and Lunge OHP Squats (light weights though) are based options.
Do dumbbell deadlifts.
Work in or wait.
No machines in your gym? Almost every gym, even the shitties ones have a version of leg press. Or just pick a dumbell and do either bulgarian split squat, lunge or hack squat
>go to gym
>b***h is sitting in the only squat rack on a bench texting
>I do a bike warmup
>then abs
>then some stretching
>then some other leg exercises
>over 30 minutes have passed
>she’s done maybe 3 sets of squats and the rest has been spent sitting and texting
>go up to her and ask her when she’s going to be done
>she looks at me all pissed off and annoyed, like she’s offended I’d approach her, or maybe she thought I was trying to hit on her
>her steroid boyfriend emerges out of nowhere and stands behind me like an act of intimidation
>says “is everything okay here?”
>laugh at the douchiness
>don’t say anything
>leave the fricking gym because the gym doesn’t even have a leg press machine and I’ve done lunges and leg extensions already
>do drop in at another gym, do squats, smash a pr and leave.
>never go back to the other one
lmao you got bullied out of your gym
Yep. Sucks being a 170lb 18 year old being bullied by 25+ year old 220lb steroid users. I started lifting at 16 and adults were still fricking with me at the gym and doing “alpha male” shit lol
Barbell hack squat, starting with a behind-the-back deadlift to get the bar off the ground.