Increasing quad size without heavy weights?

[danish424]

I have an injured lower back (not diagnosed) that doesn't really bother me unless I try to squat/DL heavy. I have no pain whatsoever in my normal routines. The question is, is it possible to keep gaining quad size with lowish weights? Previously (like 3 months ago) I was repping front squats with 315 but now cannot go over 225 (and even that begins to hurt) as it really aggravates something in my LB and I don't want to risk it. I've found that I can do hack squats pain free. thanks to the back support, even if I go heavy and also use pre-exhaustion methods before doing squats. Like heavy leg extensions first and then squats. This way I don't have to squat big numbers (for me anyways), remain pain free and still get a good workout. Can I still grow well using pre-exhaustion methods (and heavy hacks from time to time) or are heavy weight squats mandatory? That's what I was doing until getting injured but...not much I can do now. BTW, I have tried taking 2 week breaks from leg training etc. and then squatting heavy again. It still hurts.

 

[Natural_Teen]

well the only thing i can tell you is try wearing a belt while doing hack squats..cause well thats the most devilish exercise ever created. Also leg extensions can do wonders if done heavy and with a hard conctraction right below parallel. i would also start workin in hyper extsions and rev hypers so to start the healing process

 

[Fatty4You]

Ian king says that for a bodybuilder trying to gain size, you dont want to lift the heaviest weight, you want to make light weight feel heavy. You can do this by:

- Adjusting tempo
- Changing rep scheme

But anyway, thats just what i read, i am sure lots of people would disagree....

-Fatty

 

[casualbb]

Can I still grow well using pre-exhaustion methods

No. How heavy a weight "seems" to you is irrelevant; it's all about the actual tension experienced by the muscles.

My advice would be to do whatever doesn't hurt. Pick hack squat or leg press and add leg extension.

-casualbb

 

[louden_swain]

If you are struggling with heavy squats, I recommend heavy leg presses. . . .these will certainly stimulate growth.

 

[makedah]

It would also be good if you got your low back checked out by a doc, chiro or somesuch....

 

[WarriorPL]

I think sprints is the only thing that will get your legs bigger without heavy weightlifting.

 

[danish424]

The leg presses at the gym I go to aren't adjustable and aren't really good for my structure the way they are (can't bring the sled down very far without rounding of lower back). Thus I stay away from them. Don't want to imagine what would happen if I let my back round on a heavy set and with my injured back.

I haven't gone to a doc so far because I'm pain free, except for squat (both front and back). Can do BB rows and even SLDL's. So most likely there isn't any major damage.

 

[Deepsquat]

try per-exhausting your thighs with a couple of sets of extentions and leg curls , before you hack squat ....you may wish to try slow reps ....say 4 seconds up and 4 seconds down...trust me you will be forced to use light weights.

 

[danish424]

Deepsquat: That's what I was thinking about and have been doing every other workout. My squat poundages are so much lower after 2 heavy sets of extensions that I can work my quads without harming my back. Sometimes I pre-exhaust by doing 20 rep hack squats with feet together (hits the quads very well) first and then front/back squats. Then, some workouts when I want to go heavy I'll just do the hack squat. Doesn't seem to bother my back at all.

The question was, can I increase size with pre-exhaustion, given that my squat poundages will be much lower? CasualBB said no. I'm worried because I may have to work with this routine for quite a while, until my lower back has strengthened and recovered enough to allow squats first type routines.