If any bodybuilding recommendation was ever to be regarded conventional, surely “squat to get big legs” could be a top candidate. Bodybuilders of every era have considered squats the golden fleece of leg schooling, and for good reason… they simply plain WORK. It is, in reality, true that before installing the work in another leg exercise, you’ve gotta squat, and squat more. That being said, some bodybuilders particularly when few are listening from time to time explicit skepticism about squats. “They work great, but my knees can’t take it anymore” is a typical one.
Another faithful complaint is “I feel my hips more than my quads when I squat… I think leg presses and hacks work the quads better. ” Is this just the standard bitching in the face of necessary hard and painful work?To be certain, a few of it definitely is. There is no replacement for heavy squatting and a few people just don’t are looking to face the facts. But there is a few validity to those proceedings. Doing squats improperly CAN hurt the knees and it CAN make the squat much less a quad circulation than it may be. The following are some tips that could keep in mind when squatting for bodybuilding.
Employing these adjustments if you aren’t already could make squatting more constructive AND less destructive in the long run. This for sure means just one thing: you get bigger legs!– Squat with a FULL RANGE OF MOTION. Full ROM education has been shown to stimulate a much better percent of motor units in the muscle than partial training, and it requires less joint destructive weight to get an analogous volume in!The activation of more motor units likely means more whole muscle development, that is VERY critical when the goal is to get the “full muscle belly” look. How “full” is “full ROM?” Look no further than the Olympic weightlifter for the EXACT squatting depth and method… we’re talking as little as feasible. Going this low offers a third benefit… the stretching of the muscles quads in this case under tension has been shown as a stimulator of growth… so if you want big quads, go all of the way down to the calves. Every time a bodybuilder does a hard single or triple in the squat, a kitten dies.
Statistically, this is likely true simply by coincidence as death frequencies are high for any large population of animals reminiscent of cats…. where were we, again?Oh yes, so in spite of everything, there is not likely to be a good reason to go super heavy in the squat if muscle growth is your goal. If the weights on the bar are higher than about 60% of your 1RM, VOLUME sets x reps x weight is what matters most in developing muscle size. Thus, most of your squats could be heavy enough to grow muscle, but light enough so that you can sustainably do the volumes needed week after week. 8 12 reps per set of difficult weight is doubtless a good range for many bodybuilders as the main rep range for many squatting. If that you would be able to do more weight over time during this rep range, your legs WILL GROW.
I’ve seen NO ONE that can squat 500lbs for 10 reps and didn’t have giant legs. Tom Platz had the freakiest legs ever and hit 23 olympic squats with over 500lbs… if which you could mirror that feat, I PROMISE your legs might be absurd searching. The set numbers for squats are tough to make direct ideas for, as volume tolerance is so individual and depends on a host of elements. That being said, experience trainers should advantage from somewhere between 12 and 20 operating sets of compound quad movements every week, preferably split into two classes Mon and Thurs, as an example. Around half or more of those sets will be squats, with the rest being lunges, leg presses and/or hack squats all with full ROMS and productive rep ranges in addition.
Listen to your body in this case… if which you could get better and get enhanced from more or can’t keep up and advantage from less, do what it takes. Mike is a professor of Exercise Science at Temple University in Philadelphia, PA and was formerly a professor at the University of Central Missouri, where he taught Exercise Physiology, Personal Training, and Advanced Programming for sports and fitness. Mike’s PhD is in Sport Physiology, and he has been a expert on sports nutrients to the U. S. Olympic Training Site in Johnson City, TN. Mike has coached numerous powerlifters, weightlifters, bodybuilders, and other individuals in both diet and weight training.
Originally from Moscow, Russia, Mike is a competitive powerlifter, bodybuilder, and Brazilian Jiu Jitsu grappler.