Quote: (04-02-2017 11:59 AM)Kieran Wrote:
How would people suggest programming pistols and weighted pistols for growth? Due to problems with my lower back keeping squats and deads out of bounds, and shoulder issues stopping me from front squatting, pistols are my main movement currently. Obviously they're not ideal for growth due to the skill aspect involved, but I could really do with another inch or so on my thighs to balance my upper body and need to work with what I can do. I'm doing good mornings or RDLs for extra hamstring work as my second leg movement for 3-5 x 8-12.
I don't know about [weighted] pistols for growth, but I can't see why not.
Have you tried Smith Machine squats? They're my favorite after all the knee/back problems I've dealt with over the years. I still perform them to this day with feet jutted out so far that my shins/thighs/back can all basically make 90 degree angles. The control of the weight is fantastic and if you need to rack it at any moment for any reason it's not a problem.
Also if you're in the gym, don't forget about the old standby--superset leg curls/extensions. They're not much, but they're serviceable. For sometime they were basically all I could do for my thighs, so that's what I did and the results were OK. I still think of them as a "feeder" exercise, which I perform religiously.
Have you tried Jefferson squats? If the issue is having weight on your back, then these won't be a problem since they're more like a lateral-split "deadlift." They are a personal favorite of mine for quad development, sometimes glutes (depending on my needs).
If you're already doing pistols, then a weighted Bulgarian Split Squat shouldn't be any problem, let alone the basic weighted lunge. Man, if my knees could handle it, I would do weighted lunges and Sissy-squats everyday... If you can do them, then I'd recommend them.
Edit: Damn, didn't realize this was the bodyweight thread, sorry folks. Still, bodyweight lunges, Bulgarian split-squats and Sissy-squats are great, not to mention isometric "wall-sits."