You should not lock your knees. Barbell Squats 12 reps, 2 sets at max weight Feet further apart and toes pointed outward, focus on lifting with glutes Increase reps done each week. Dumbbells or a barbell can be used to increase intensity. How to Bulk Up at Home. Funny thing is, I once said the same thing to the man who introduced Workout 1 to me.
The weight for your speed squats will be less than your normal barbell squat weight.
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How to Get Big in the Gym. Do not lock your knees. Workout 1 is a workout that you will do every Monday and Thursday. Position your legs so the pad is resting right above your ankles, but below your calf. You may normally do these with a pound plate on each side of the bar. So you don't get dizzy. If you find these to be easy, use dumbbells or a barbell loaded with enough weight that you have to stop after about 10 reps.