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Best squat routine?
- Thread starter Eric1987
- Start date
If you want a solid full pump, you have to do more reps.
Like Dave said...the pump you get doesn't mean that they will grow OR get stronger!
For insane leg pains and growth...I like to try and do 2 sets of breathing front squats...20 reps each. They kill my quads like nothing else and they are usually jumping up and down on their own as I'm trying to complete my 2nd set.
Breathing hack squats are OK too.
You can always try and do some reps into your routine. You could go for something like 85 x 30, 95 x 25, 105 x 20, 115 x 20, 125 x 20, 135 x 20. I don't think that you will complete it though. The weights aren't important as the reps and the intensity. A 20 rep set should take 2-3 minutes to complete.
A couple years ago I was working with a guy who had never squatted before and had VERY skinny legs. At week 1 he failed with a horrilbe 132 squat and by the end of 6 weeks he got 20+ with it. (He also got bigger and leaner)
For insane leg pains and growth...I like to try and do 2 sets of breathing front squats...20 reps each. They kill my quads like nothing else and they are usually jumping up and down on their own as I'm trying to complete my 2nd set.
Breathing hack squats are OK too.
You can always try and do some reps into your routine. You could go for something like 85 x 30, 95 x 25, 105 x 20, 115 x 20, 125 x 20, 135 x 20. I don't think that you will complete it though. The weights aren't important as the reps and the intensity. A 20 rep set should take 2-3 minutes to complete.
A couple years ago I was working with a guy who had never squatted before and had VERY skinny legs. At week 1 he failed with a horrilbe 132 squat and by the end of 6 weeks he got 20+ with it. (He also got bigger and leaner)
2evil
Well-known member
The routine I really have had great results on goes like this:
225x20
275x15
325x10
375x5-7
Sometimes I'll do drop sets after this or move up to 405+ and do sets of 1-3 reps. Adjust the weight accordingly and be safe...
I strongly believe that more reps = growth when it comes to legs. You will feel the above routine for days!
225x20
275x15
325x10
375x5-7
Sometimes I'll do drop sets after this or move up to 405+ and do sets of 1-3 reps. Adjust the weight accordingly and be safe...
I strongly believe that more reps = growth when it comes to legs. You will feel the above routine for days!
Havnt posted in a while...quiet day at work so figured I'd chime in...
Heres what I do...works real well and incorporates both slow and fast twitch muscle fibers.
4 sets Leg ext
2 warm up sets squats
3 sets of 5 reps. ( this is your target wieght. So you do the 3x5 at the same wieght. if you complete then add 10 lbs total next workout)
1 set of 10-12 reps( Same concept as above. you will squat lighter on this last set, however, everytime you complete you will add 10 lbs next workout).
2 sets of leg press 15-20 reps( once this is completed, you will add a 25lb plate to each side).
last excersize, either lunges or extensions again.
The concept is simple...you combine a power/strength component with a high rep component. Its very easy to monitor.
Heres what I do...works real well and incorporates both slow and fast twitch muscle fibers.
4 sets Leg ext
2 warm up sets squats
3 sets of 5 reps. ( this is your target wieght. So you do the 3x5 at the same wieght. if you complete then add 10 lbs total next workout)
1 set of 10-12 reps( Same concept as above. you will squat lighter on this last set, however, everytime you complete you will add 10 lbs next workout).
2 sets of leg press 15-20 reps( once this is completed, you will add a 25lb plate to each side).
last excersize, either lunges or extensions again.
The concept is simple...you combine a power/strength component with a high rep component. Its very easy to monitor.
musketeer
New member
A pump in the thighs is difficult to achieve because the squat is very much an all body exercise and the pump involves forcing blood into a muscle group faster than it can drain.
High reps and intensity will give that efect so I would recommend NOT trying to get a pump, but if you want one, a superset with leg extensions followed by 10 reps of non-lockout squats will probably produce the effect.
High reps and intensity will give that efect so I would recommend NOT trying to get a pump, but if you want one, a superset with leg extensions followed by 10 reps of non-lockout squats will probably produce the effect.
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