- Liittynyt
- 16.4.2002
- Viestejä
- 98 635
Training legs can be a nightmare in the eyes of some athletes while others simply love it. With no other muscle group you can push your body so close to your limits like when training legs.
No other training will boost your metabolism in such a dramatic way over the whole week not even speaking about the positive influence on your hormones.
On the first view heavy squats might be the foundation to establish a good leg development, but there are definately many other techniques that might result in even better quads and Hams when combining them.
Doing heavy squats over the years will result in a great strengh level as well,
bur at my point right now it is more a curse to be that strong than anything else, concerning the aspect of Bodybuilding of course. Once you start being able to squat over 600lbs for 6-8 reps it is definately not healthy for your knees anymore. Especially not when doing this on a weekly base.
The most important aspect of developing (and also keeping) huge quads for many years is to keeps your joints heathy. Once they start to make problems, you will never be able anymore to put the same intesity in your leg workouts anymore, which results in a loss of volume with no mercy. I remember having a time, I had pain in my knees after every leg session and it did not stop until the day before the next workout. I told myself that this cannot go well for many years and to be successful in Bodybuilding it is important to stay in the business for a long time.
So how can you avoid this pain without even letting it start to influene you.
I was searching for other ways to stimulate my legs for growing and those were my experiences:
Instead of doing normal squats I started to go for frontsquats but as soon as you learn the technique and get used to it, you will have the same problem of squatting too heavy. I made it up to a training weight of 470lbs again and so my knees started to complain again after every workout.
I still believe heavy squat days are important, but for now I am only doing them super heavy once in a month.
My other workouts are more likely based on repetitions now. This doesn't mean I am not pushing my limits anymore, but for example I am going now for frontsquats 15-20reps with 400lbs or doing 20reps of normal squats with 450 lbs. It is much more joint-friendly and I figured out that this search for alternatives even turned into a blessing, as my legs started to get more massive again, but still keeping a better separation.
I have the feeling, that with such a style of training, you really burn the separation into your muscle.
At least once in a month I do Hacksquats for my main excercise. The only way to develop the outer quads is this exercise and so it is more essential than most people believe.
In every workout, If its not my first exercise, it is definately the second one.
After those two exercises I can assure you that your quads are screaming already and so you should just continue to give those legs the final strike by flexing them to the max with the so called isolation exercises. The weight is not important anymore and you should only focus on the contraction.
For finishing the workout use some lunges or maybe variations of squats on a Smith-maschine.
No other training will boost your metabolism in such a dramatic way over the whole week not even speaking about the positive influence on your hormones.
On the first view heavy squats might be the foundation to establish a good leg development, but there are definately many other techniques that might result in even better quads and Hams when combining them.
Doing heavy squats over the years will result in a great strengh level as well,
bur at my point right now it is more a curse to be that strong than anything else, concerning the aspect of Bodybuilding of course. Once you start being able to squat over 600lbs for 6-8 reps it is definately not healthy for your knees anymore. Especially not when doing this on a weekly base.
The most important aspect of developing (and also keeping) huge quads for many years is to keeps your joints heathy. Once they start to make problems, you will never be able anymore to put the same intesity in your leg workouts anymore, which results in a loss of volume with no mercy. I remember having a time, I had pain in my knees after every leg session and it did not stop until the day before the next workout. I told myself that this cannot go well for many years and to be successful in Bodybuilding it is important to stay in the business for a long time.
So how can you avoid this pain without even letting it start to influene you.
I was searching for other ways to stimulate my legs for growing and those were my experiences:
Instead of doing normal squats I started to go for frontsquats but as soon as you learn the technique and get used to it, you will have the same problem of squatting too heavy. I made it up to a training weight of 470lbs again and so my knees started to complain again after every workout.
I still believe heavy squat days are important, but for now I am only doing them super heavy once in a month.
My other workouts are more likely based on repetitions now. This doesn't mean I am not pushing my limits anymore, but for example I am going now for frontsquats 15-20reps with 400lbs or doing 20reps of normal squats with 450 lbs. It is much more joint-friendly and I figured out that this search for alternatives even turned into a blessing, as my legs started to get more massive again, but still keeping a better separation.
I have the feeling, that with such a style of training, you really burn the separation into your muscle.
At least once in a month I do Hacksquats for my main excercise. The only way to develop the outer quads is this exercise and so it is more essential than most people believe.
In every workout, If its not my first exercise, it is definately the second one.
After those two exercises I can assure you that your quads are screaming already and so you should just continue to give those legs the final strike by flexing them to the max with the so called isolation exercises. The weight is not important anymore and you should only focus on the contraction.
For finishing the workout use some lunges or maybe variations of squats on a Smith-maschine.
- 5x Heavy/Repetition Exercise: Frontsquat, Squat, Hacksquat
- 4x Hacksquat (if not done before) / Leg presses
- 3x Extensions
- 3x Smith-maschine Squats / Lunges
