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Are squats enough?
- Thread starter orionstar
- Start date
orionstar said:
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
New member
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.
Protobuilder
New member
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.
Protobuilder
New member
orionstar said:
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
New member
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.
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.
P
Phaded
Guest
that workout looks like it'd take years..
P
Phaded
Guest
what exactly is a real hack squat? a barbell hack squat?
A
Anthrax Invasion
Guest
Squats aren't enough from a bodybuilding perspective. The hamstrings will get hit enough, but as you get higher into squatting poundages, it's probably best to add some type of movement for the posterior chain to ensure symmetry and no imbalance. Nothing crazy, of course.
And then we get to calves, which I'm not posting on for a third time in two weeks. Squats aren't enough for calves, sorry. As much as we all like to be minimalists (I'm guilty of this as well) if your goal is primarily size, you'll want some direct calf work in there.
Luckily, I don't have this problem because my calves have been 16"-16.5" since the end of middle school. And I was never even fat.
And then we get to calves, which I'm not posting on for a third time in two weeks. Squats aren't enough for calves, sorry. As much as we all like to be minimalists (I'm guilty of this as well) if your goal is primarily size, you'll want some direct calf work in there.
Luckily, I don't have this problem because my calves have been 16"-16.5" since the end of middle school. And I was never even fat.
Try something a bit different, using the horizontel leg press perform 5 second negatives for about 6-8 reps, i know its not squats but maybe start with 4 sets 8 reps of squats then the negatives. iam using negatives at the moment and believe me its working for me.
Then on to 3 sets 8 reps of 5 second negative on hamstring curl. 30 minutes and BOSH its all done. great pump and good gains.
Then on to 3 sets 8 reps of 5 second negative on hamstring curl. 30 minutes and BOSH its all done. great pump and good gains.
Gotta second the opinion of those that say to do hamstring work. You only see yourself from the front, but others will notice a lack of development from the rear. I like stiff-leg deadlifts, but that's IMO.
My legs are 'ok' and I squat on:
Sunday: Front squats
Tuesday: Front Squats
Wednesday: Box Squats
Friday: Front Squats
I also do some deadlifts and goodmornings in there a time or two a week though.
Sunday: Front squats
Tuesday: Front Squats
Wednesday: Box Squats
Friday: Front Squats
I also do some deadlifts and goodmornings in there a time or two a week though.
majutsu
Well-known member
I believe so. Unfortunately, it's mostly genetics. I have crazy wheels and all I do is squat, but people said I had "oompah-loompah" legs before I ever squatted. But also, my whole workout is minimalist. Even in my weaker body parts, I have faith that contracting a muscle is all that needs to happen to hypertrophy that muscle. I don't believe in "shaping". So my workout is bench, squats, weighted chins, militaries, presses, curls, situps, calves, forearms. Keep in mind I may progress through max singles to 20set marathons with all this in the volume range, in every type of conjugated periodization. In addition to the scientific base, this has a grounding in tradition too. Arnold used this to build the bulk of his frame according to his autobiography, and Reg Park and Steve Reeves did this workout. As well as serge nubret only benched for his chest. So logic, science and experience all suggests squats are all you need.
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