Thread: Gyms closed: home training question

Originally Posted by Alexlarex

Gyms closed yesterday in Argentina and all I have at home is 70 kg total, I have no trouble with upper body since I can do weighted push ups/dips and chin ups. my only issue is squats. I'll do nordics and single leg squats as always but my question is double leg squats: you think is possible to mantain or even gain (unlikely I think) if I train with those 70 kg (could get to 80 with some creativity) with some of this options or should I not waste my time and focus on other exercises?...
-20/25+ reps squats
-Iso Holds squats for low reps
-Slow eccentrics squats for low reps
(maybe even a combination of the last 2)
Thank you very much

Depends what you've been training with lately, and what your goals are. What's your typical working set for squats and hams? That said, you can build leg muscle with a variety of exercises:

Walking lunges
Front squats
Constant Tension squats
Tempo squats 5.3.0
Mix 'n match the above: constant tension front squats
5.3.0 tempo front squats
Any deadlift variation for tempo, longer range, controlled eccentric, etc.

Originally Posted by Alexlarex

My main goal is strenght, (sorry I didn't mention it earlier) increasing my squat RM. Would high reps, pauses (they'll have to be long) or slow eccentrics be the best option for that goal?

What are the weights for your recent working sets?

Volume work will build muscle, which will become a higher 1RM when you get back to squatting heavy. Do some exercises with spinal loading to keep your erectors and core strong. Front squats, walking lunges with a barbell, and constant tension back squats are what I'd do, and do often.