Need more advice for my workout

[mjf]

I didn't want to hijack anyone's thread on squats although I read through it.

My gym only has a smith machine for a squat rack. There is also a leg press machine. How can I maximize my leg workout without a free squat rack?

Joining another gym may be an option soon, but not for 6 months or so.

I have bad genetics for legs especially but I know I can make them grow regardless.

 

[Perrin Aybara]

I wouldn't bother with either of those honestly. Maybe clean and press a barbell up on your back and do Bulgarian split squats in the meantime. They're pretty killer and don't take a lot of weight.

 

[mjf]

Holding dumbbells at my side would have the same effect, correct? Form may not be as good would be the only difference I can think of.

 

[mjf]

There are no free weight barbells either. Except ez curl bars.

 

[Perrin Aybara]

Dumbells would be pretty similar, I guess. You seriously need a new gym.

 

[Perrin Aybara]

How heavy do the EZ curls go? Unless you're really advanced low 100's is going to be perfect for sets of 10. They might be weird to balance on your back though, I've never tried it.

 

[mjf]

Balancing on the back was what I was thinking would be the problem. They do have a curl bar I can add plates to though. Clean pressing it into place with enough weight for split squats was a concern. I don't actually do that exercise. Just recently added deadlifts back into the routine (pretty light weight) because of lower back issues.

Not actually sure how much weight would be needed for split squats so getting it into place may not be an issue.

 

[Perrin Aybara]

I did 5x5 regular squats with 390 yesterday and 170 is pretty tough for me to do multiple sets of 7 with on split squats. I don't do clean and press either, but I could get that much where it needed to be.