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little legs - which squat?
- Thread starter mish12345
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s8nlilhlpr
Banned
I would not do split squats, as those are usually added in training for the split jerk. Squat as deep and fully as possible, if you want do heavy back squats 2x weekly, and front squats 1x a week. post a vid up if you can, so people can see if you are squatting correctly. I know personally the first few months, I used a goofy looking GM to push the weight up, instead of squatting correctly
sidney61199
New member
I was trying to get huge legs and did alot of leg presses (can rep out 16, 45's with full range of motion) and was surprised to find that my legs were growing so fast that I actualy get red stretch marks on my thighs. Not little white ones but ones that actualy looked as though there was a small line of blood under the skin (then they turn white). Any ways I wanted the front of my thighs to grow so I kept going heavier and heavier untill I realized that my hamstrings and gluts (ass) were growing not the front so now I do alot of squats where you hold the bar in front kind of under your chin (what the hell are they called?, forgot) and have noticed deccent gains in the front of my thighs. Point is make sure you hit the front and the back for good equal leg development.
I squat 4x a week with various styles and intensity. The best for size is full and as intense as possible.
super_rice
New member
i can attest that. best for strength and size and general athleticism.
mish, you can try just doing full squats once a week, you will find within 2 weeks than you can handle more, so keep ramping it. 3x week is fine.
most lifters will squat something like 2xfs/week, 2xbs/week.
just eat lots.
b fold the truth said:
mish, you can try just doing full squats once a week, you will find within 2 weeks than you can handle more, so keep ramping it. 3x week is fine.
most lifters will squat something like 2xfs/week, 2xbs/week.
just eat lots.
super_rice said:
I front squat 3x a week and box squat once a week.
super_rice
New member
b fold the truth said:
i didn't know that. do you feel that the front squats carry over better athletically to strongman events?
super_rice said:
I started doing them because technically I stunk at them. The best way to improve technique is with frequency, IMO. Front squats are a way that I can squat and condition my legs to lots of work without really taxing my CNS that much. They don't beat up my wrists and forearms and biceps like back squats do either.
Quads are my weakness (I'm really back side strong on everything) so I've really been working them more and more. I genarally front squat intense once a week and box squat INTENSE once a week. The other two front squat sessions are technique and conditioning work into the lower to mid 300's.
Protobuilder
New member
B Fold -- when you say "intense," do you mean as %1RM (e.g., heavy weight) or do you mean "hardcore" in a subjective sense of "intense"? If the latter, what kinds of things do you consider "intense"?
Protobuilder said:
Well, if you consider that my max front squat is probably upper 4's or 5 and my max raw back squat (PL style) is around mid 6's and my raw OLY squat is around 600...then this is what I'll normally do.
Sunday:
Good Morning
4-6 events
Front Squats up to singles with mid to upper 3's (maybe 400+)
Tuesday:
Incline Log Press
Close Grips
Front Squats: singles to triples with mid 2's + 150+ of band tension)
Power Cleans
Chins
Curls
Wednesday:
Box Squats with bands (with the intensity that makes your eyes close) 4-6 sets of 2
Deads
Snatch
High Pulls
Friday:
Front Squat: 1-3's with 308-374
Close Grip Bench (LIGHT)
Lat Pull Down
Face Pull
Curls
Intensity can be through reps, weight, how close you come to failure, little rest, etc...
I only come close to failure on the front squat once a week and the same every week on the box squats.
bootneck
New member
i got tiny legs too mate, i spent ages trying to get them big with no result, i was doing squats twice a week too. Then a few months later i changed gym, and my new gym had a 45* leg press, mate my legs have doubled in size! You can really stack the weight on those machines. Find one and use it!
sidney61199
New member
That's what I use exactly (the 45 deg leg press thingy) I'm kind of proud of the fact I weigh 200lbs but can get 720+lbs on it. Most of the big guys can't do any where near that (at my gym) and I use realy good form. As I said above though I almost screwed my self though cause I did it for so long before I realized it was not hitting the front of my legs.
s8nlilhlpr
Banned
I can't believe people are actually recommending leg press over squats. Never thought I would see that on this forum. Just keep squatting.
sidney61199
New member
s8nlilhlpr, yeah the one I'm talking about you sit/lay close to the floor looking up at the ceiling and press the weight up toward the ceiling at some where between 45deg and 90deg. Not close to straight up and down (I've seen those and would like to try one) but also I think its alittle more than 45deg. I don't know what size a huge thigh is but mine are 24" and I think there big enough (for now). I want the front to get bigger but not my ham's or ass. My hips are 42" and I'm begining to look like j-lo so I don't want my ass any bigger. I just like leg presses cause I enjoy doing it squats are fine too but in my opinion I think me leg pressing over 800lbs (18x45's) for at least 4reps or more is as good as doing a decent squat with 250lbs or so which is alot for me.
I do need to start doing more squats its just hard to work them into my work out now. I'd have to drop the leg presses.
I do need to start doing more squats its just hard to work them into my work out now. I'd have to drop the leg presses.
al420
New member
Leg presses are a complete joke. They, at best, are a decent 2nd exercise. There are tons of guys that can push 900+ lbs on the sled at my "fitness club", and their legs look like shit - b/c they are weak - hip flexors do a lot of the work on the sled.
If you want your legs to grow you have to do deep, heavy squats to failure - simple as that.
If you want your legs to grow you have to do deep, heavy squats to failure - simple as that.
TheOak84 said:
Look up a couple posts...I laid out my training outline.
Front squatting 300-370 for a single or triple isn't intense or hard for me. It isn't taxing on the CNS and doesn't take much time at all.
sidney61199
New member
al420, I'd like to see these guys doing 900+lbs and see if they actually go down to there chest with there knees and arn't juiced off there ass. I had one jack ass stack the weights to the end and was pushing it with out even unhooking the saftey latch. You didn't mention what you can do on the leg press, or how big your thighs are?
s8nlilhlpr
Banned
Sid, not to make light of it, but at 14 I maxed out the stupid machine at the YMCA and thought I was hot shit. Whoop dee friggin doo, couldn't even do 100lb squats. There are 3-4 guys at my gym who love to stand around their sled with it maxed out with weights, and push 3 reps with their hands on the knees. Not that it matters but I'm 22" thighs @ 170lbs. FS 200 BS 245 (x5). Haven't touched the leg press in a long time.
sidney61199
New member
To max the machine at my gym out would take 24x45's (12 on each side) which comes to 1080lbs. When some one on here can do that then they can say the leg press ain't crap. Only one guy at the gym has ever done it (that I've heard of or seen in 7 years) and he's a PT who played for one of the local college's (otterbein, or some thing like that). Also are you talking about the one that takes the round normal weights or the kind with the pin selector? The pin selectors arn't shit, they really suck.
al420
New member
sidney61199 said:
Monday was leg day - had a spotter for all exercises - after 5 warm-up sets of squats and 2 working sets to failure I went to visit the sled. Loaded 14 plates on each side - which is 1340lbs w/ the sled weight - I am for real, and go very deep - as deep as possible w/ out letting my lower back round off the pad. I don't have a tape measure w/ me but I am guessing my quads are about 20" - it is a lagging bodypart for me b/c of laying off squats for years - I learned my lesson - I guess Im kinda like an exsmoker in that regard - Im always telling people to squat low and heavy - at least since i started!
al420
New member
and I'm talking about the plate loaded one - at my gym it has 2 levels and can hold 40 F'ing plates. I have seen 2 Pro BB's (very well known) do 30+ plates for 15+ reps like it was a joke - these same guys were squating 495 for 6-8 reps
Anyway - I think the legpress hides leg weakness as the hipflexors do a LOT of the work, and the lower back is out of the picture - gotta have a strong lower back to go heavy on squats and deads - the only real exercises!
Anyway - I think the legpress hides leg weakness as the hipflexors do a LOT of the work, and the lower back is out of the picture - gotta have a strong lower back to go heavy on squats and deads - the only real exercises!
sidney61199
New member
No come back to those replies. I don't have any real body builder type people at my gym. A couple maybe but not a whole lot. I go to lifestyle fitness in reynoldsburg, it used to be california fitness but they changed it. Also the double rack system for the weights is unreal, 40 plates would mean that no body would get to do anything at my gym untill who ever was using the 40 plates was done. Could you see a whole gym waiting for a guy to finish his set before they could do any thing,
al420
New member
sidney61199 said:
A few years back I had to make a gym decision based on the quality of the shower facility as at the time was wearing a suit to work - I'm in Texas, so if you can't t ake a nice long shower to cool off you will sweat throught you suit before you hit the car - anyway, this place had a total of 16 plates so my training partner and I made a lot of people wait a lot of times - not that making 50yr old men wait fopr 2 plates to load on the smith machine makes me proud - but I CAN imagine making people wait - they are my plates...
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