Solid post. I DL tonight for the first time in over a year. Had a shitty hamstring injury that fucked me up. Then moved to hip thrusts, lunges, extensionsDo heavy ass to grass squats (better if pause squats are done). Do heavy deadlifts. Eat and grow. I did this natty and I went from a skinny legged dude to tree trunk legs and core after a few years. I'd imagine the results would be much quicker on gear, but in my opinion nothing beats the tears and sweat of heavy squats and deadlifts for power, strength, and ultimately size.
I really appreciate the great advice I'm working hard on it with time and consistency I'll see the results I want I think I'll start squating with 225 at depth you're right it's not the weight it's the form and reps size and strength will followFull ROM and appropriate loading will do the trick.
You need heavy weight to stimulate hypertrophy but that’s relative to form and ROM. If you can get deep in a squat with 405 and have your hamstring smashed into your calf at the bottom for 6-8 reps, go with it but if you’re unable to go that deep and not really feeling it, back it off some and progress the exercise.
Also, there’s a point where very heavy loads are more conducive to strength training than hypertrophy. Example is a 3-5 rep range that PL’ers use to build their single.
We’re looking for something in the 6-12 range where we can focus on getting (and feeling) the muscle fully stretched and contracted.
High rep ranges are also great for legs in 20-50 rep range but that’s for your finisher stuff like split squats, lunges, etc
I wouldn’t suggest this. If you said you can squat 405 , unless ur ROM is a foot, that’s a decent squat. doing 225 with perfect form isn’t going to grow anything. That’d be like saying you can bench 320 but expect to grow chest benching 185 perfectly.I really appreciate the great advice I'm working hard on it with time and consistency I'll see the results I want I think I'll start squating with 225 at depth you're right it's not the weight it's the form and reps size and strength will follow
Yeah you are pretty spot on so you're saying as long as I have great rom I should stick with the heavy weight ? And focus a bit more on isolating quads and hamsI wouldn’t suggest this. If you said you can squat 405 , unless ur ROM is a foot, that’s a decent squat. doing 225 with perfect form isn’t going to grow anything. That’d be like saying you can bench 320 but expect to grow chest benching 185 perfectly.
I think the solution is to get away from squats. Do heavy Leg extensions and ham machines. Throw in some Bulgarian for glutes and ancillary stuff…
My guess is you spend an hour in squat rack and then do few obligatory leg extensions on way out of gym. Flip that around. Start heavy with iso leg machines.
I love watching Tom platz the guy had some killer legs for the most part I stick with 12 to 15 maybe I'll up my reps I'm starting to like leg press akot more than squat in can load very heavy and try for sets of 15 I actually just did tonight and quads are already sore most times I do drop setsI was watching a Tom Platz video and he was a huge proponent of 20+ reps on the barbell squat. I thought that was crazy, so I tried it. I used to complete in powerlifting and all time best 1rm was 565lb. I slightly narrowed my stance for quad emphasis, and did 20 reps with 315lb. That shit was harder than a 565 single no doubt. I didn't reach 20 reps on my 3rd set but the pump was insane. Since then, I've been BB squatting nothing lower than 15 reps and my quads are most def growing. I say give it a shot