So I'm in rural Japan with access to only one decent gym. The equipment's all out of the eighties and there's absolutely no dumb-bells. I'm currently doing a bulk and strength routine (low reps, high weight).
There's a decent leg press machine, but all the other leg machines are too small for me to use (the life of a 6'7 white guy in Japan). Any recommendations for good leg exercises that require no machine, no dumb-bells and small amounts of weight. There are some 45 lbs free weights I can use, but I can easily leg press 300 lbs, so I'm not sure how effective they would be in a bulk program.
Front Squats for the quads. Same as regular squats except that you hold the bar in front of you. Just have the bar on your front delts with your arms folded under it to hold. Try placing a towel or some between your arms and the bar to provide some coshion. Its a little akward at first but its a really good excercise for the front quads. Remember to keep your back straight.
Another one you can do is Stiff leg deadlifts for the hamstrings. Remember to keep your back straight and your knees slightly bent. Use an alternate grip (one palm faacing in and the other facing out). Don't lower the bar to the floor but just slightly below the knees to your shins. It really works your hamstring really well.
I would second Front Squats and/or normal squats for legs. Deadlifts will strengthen your legs too like no business. If you can combine that wil 5 sets of uphill sprints then I would say that is a reasonable workout for functional leg strength and mass.
do one legged squats, great body weight exercise that requires no equipment at all and great amounts of overall leg strength and co-ordination, most can't do them. if you can't do progressions such as half one legged squats mixed with full range of motion exercises or assisted one legged squats (put a small object such as a medicine ball next to you to help push back up) or do negatives of this exercise. you can achieve proper strength training anywhere without equipment using the right calisthenics!
Sounds like a perfect opportunity to do barbell complexes.
when your done doing 8 reps of each move, then you can drop the bar.
hang power cleans
bent over row
Repeat for four rounds
remember, don't drop the bar, until your done doing all the exercises.
Use a weight that you can perform each exercise with perfect form.
Practice doesn't make perfect, perfect practice makes perfect.