squating

[softie]

i know the motto is if you aint squatting no heavy ass weights how do you expect to get some big ass legs

i workout at home because the gym is a good 20-30 minute drive 1 way, the benifits of living in the country :/..

i dont have a squatting rack, i was gonna buy/make 1 but theres no way it would get in my weights room ( just a little spare room weve got what ive claimed) ive only got a hundred kgs of weights but only squat around 50-60 kg's cause thats about the max weight i can get back over my head after ive put the bar on the back of my shoulders i do about 16 reps of 3 to 4 sets because the weights to light and that amont of reps is when i feel the burm, i really wanna become a faster sprinter (for rugby im a centre so gotta have some speed) and the way to help do that is by doing about 3 to 5 reps of heavy weights, and apparently 16 reps can really slow down your speed, so im a bit stuck on what to do. i go down slow and come up as fast as i can cause thats the best way i can really contract the muscle and that should help with putting power into my legs

my leg workout contains:

squats

leg extensions

lunges

calf raises

i was thinking of doing squats and leg extensions about 3 times a week and lunges and calf raises on seperate days about twice a week  and then move on to my next muscle group after doing that like arms or back or what ever, but will that amount of work on the quads be to much and i wont be resting them enough?

so try simplify my questions: how should i be squating without being able to go heavy should i just do more sets less reps? slower squats? or is there not much i cant do, keep in mind i want to become a faster sprinter any good exersizes?

alo should i rearange how much leg workouts i do? also im really tryna get those huge tree stump legs so keen on more leg workouts

[Pseudonym]

First of all, don't think that barbell squats are the only way to build big legs. They're the exercise everyone talks about, but plenty of others will work too.

Try front squats - you'll use a lighter weight, and you won't need to press the bar over your head. Or sissy squats. Or pistol squats. Or normal babell squats, but count 4 seconds down, 4 seconds up (it's hard!).

 

i really wanna become a faster sprinter (for rugby im a centre so gotta have some speed) and the way to help do that is by doing about 3 to 5 reps of heavy weights, and apparently 16 reps can really slow down your speed

I'm not sure about this one. It seems a little dubious to me, but I don't know enough to be able to comment on the science of it. Perhaps low reps is more beneficial for the explosive side of sprinting, but then if you're training with an explosive tempo, I'd have thought high reps would be okay. I certainly don't think doing 16 reps will do anything to reduce your speed (but growing will). Maybe someone more expert than me can help here?

 

i was thinking of doing squats and leg extensions about 3 times a week and lunges and calf raises on seperate days about twice a week  and then move on to my next muscle group after doing that like arms or back or what ever, but will that amount of work on the quads be to much and i wont be resting them enough?

I'm not a big fan of the split you've suggested. I think you'd be better to totally thrash your legs once or twice a week, then leave them to recover. What you've got seems like it won't really do either one very well.

Finally, what are you doing for hamstrings? Any hammy-specific exercises?