No Squats for 3 years, and Legs improved.
I can't directly load spine with weight across shoulder. Even hack squat machine is out of question. Compressed disk from 22 years of Infantry and multiple deployments.
I do rack pulls, both stiff and regular for hip hinge. As well as glute bridges and other Hamstring work. I do various torso angle and foot placement on Leg press. Walking lunges.
I really focus on staying tight, no momentum, and think of loading like a spring as I move to the bottom portion of the lift. I don't explode out, I just stay tight and controlled. I can make or light weight feel good by increasing time under tension and actually staying tight.
I know it sounds redundant... but staying tight is alot of work. It needs to be. It shouldn't be easy.
This will sound crazy, but I work Legs 2 days in a row. First day is Posterior emphasis, very strategic while taking consideration for movements that will be done the next day, which is Quad dominant day.
Some will say "well if you train Legs hard, even Posterior, you shouldn't even be able to do any type of Legs the next day." Yep, true, if you thrash yourself. But If you know you will get another dose the next day, DON'T go so crazy on the Posterior day with regards to quads. I don't squat soooo, that is another reason I can do this.
It's about exercise order, and selection.
I do a type of squat, but it's holding the handles of a deadlift lever arm machine. This loads the spine differently and does cause me any pain. I hold the handles, and squat down to parallel. Then back up. The path of handle is not straight up and down. As I go down the handles track slightly forward. I can change foot position fore and aft and make it a Posterior movement, or a Quad movement.
NOTE: On days I do this lever squat type movement, I will not do another leg day the next or following day. The movement is also sort of a rack pull, but squatting, so it's pretty balanced on Posterior and quads.
Some people are built for the squat. For some, it's not the best movement for overall leg development. The squat just makes my ass huge. Long femer shorter torso.
High bar not much difference.
Squats also load my lower back alot, so I had to be more careful on other days,, and limited on exercises so as to not over work lower back,,(no bent over stuff without chest support) because I still had a rack pull Posterior day that I rotated in.
I still squat with very light weight, high rep during warmup.
This is what works for me. It may not work for you.
The extra leg day gives my Biceps and forearms more time to heal also. My split is
Back
Chest and Shoulders
Arms
Legs Posterior
Off (sometimes)
Legs Quad
Since I have an arm day, Biceps get indirect hit on Back day, and directly on Arm Day. They need longer time to heal afterward so I don't get any tendinitis issue. It's only an issue with Biceps and forearms. Also because I rarely use straps.
Focus is Arms and Legs for the year. This split just gives more frequency, or doses of stimulation in a week.
I went off subject, but it's all relative to recovery.
I get alot of sleep, and I have consistent diet.
Team No Squat for quite some time.
