Are squats enough?

[orionstar]

For those of us who hate working on our legs are squats enough to bulk them up? I read where squats are the #1 body building exercise. Anyone else just do squats for their legs?

 

[Assertive Guy]

For those of us who hate working on our legs are squats enough to bulk them up? I read where squats are the #1 body building exercise. Anyone else just do squats for their legs?

I find Im weak at the top of the movement because of momentum, so I would *at least* add deads. But Im like you in that I tend to only do one type of excercise per workout, and variations of it (very rare way of doing things I know).

 

[Canadian Iron]

Yes FULL squats (and squat variants if desired) are all you need for your legs. If you did only squats for your legs I am sure you would build up a great set of wheels. Of course some assistance exercises such as good mornings or whatever can be used but the focus should always be on improving your squat.

 

[orionstar]

I usually do three sets of good mornings, three or four sets of squats. Each set is anywhere from 8 - 12 reps. I do this routine 3 days a week at the gym. I've tried other exercises to bulk my legs but all they did was firm them up. I'm looking to add size and strength.

 

[TheOak84]

i think so

 

[Protobuilder]

You might consider adding in some lower rep sets then. If you stick w/ 8-12 for long periods of time, you miss out on great strength stimulus generated by heavy loads at low reps. E.g., 8 sets of heavy triples, or a few sets at 5, then a triple or two, followed by a max single, etc.

 

[orionstar]

Hey Protobuilder that's a good point I've never considered that. Lower reps but heavier loads. Hmmmmm....

 

[Tedster]

In my opinion, they're not enough. I also do an excercise for my hamstrings and calves.

 

[Protobuilder]

Hey Protobuilder that's a good point I've never considered that. Lower reps but heavier loads. Hmmmmm....

Cool. Yeah, instead of sticking w/ a set weight and banging out 4 sets of 8-12, try warming up, then doing singles or doubles (really just priming for your top sets) and then hit a max single or triple or something. Then maybe back off a bit and do several sets of heavy triples. Finish w/ a lighter burnout set of however many reps you want. Or heck, go in one day and just do 10 max singles after a proper warmup. You can still throw in a set or two of high reps if you want, but I think there's a TON of growth potential in them there low rep, heavy weight sets. Seriously, that's your strength potential and you'll build strength more effectively working w/ heavier weights and lower reps.

 

[1392477]

warmup - 10 - 15 minutes on the recumbent bike

Squats (ATF) 3 sets of 15 reps @ 225#
Squats (Parallel) 3 sets of 10, 8, 6 reps @ 315, 365, 405

Stiff Leg Deadlifts - 3 sets of 12, 10, 8 @ 225, 245, 275

Leg Press (sled) - 5 sets of 15, 12, 10, 8, 6 @ 720, 810, 900, 1000, 1050


I started this workout a couple of months ago and have definately seen growth and added mass to my upper legs. I then hit seated calfs and standing calfs 3 x week as they just don't want to grow.

Try this with proper diet and you should see results in 6 - 8 weeks.