Ideas on squating for QUADS???

**babybull** · 08-04-2009, 11:07 AM

Im trying to build my quads up as they need a ton of work. The first thing Ive done is split up my quads and hammies to concentrate on drilling my legs.

Now, on to squats to be specific: Every time I go deeper than 2" ABOVE parallel the next day my glutes and hammies are thrashed! Yesterday I dipped 405 below parallel for 13, then 315 for 12, then 225 for 20 andf today my glutes and hammies are SHOT.

I have brought my stance in to less than shoulder width to try and focus on quads and pointed my toes out a bit to get depth easier.

Do you guys think Id be better off box squatting above parallel and heavier to hit my quads harder? Or continue with what Im doing and do something else for quads?

My gym is NOT well equipped for legs. Here is a typical quad workout:
Close stance squats
Low and clsoe stance leg press
Smith machine "hacks"
Leg Ext

I have no hack squats or other leg machines. Help guys...I need to grow these chicken legs! My sweep is horrible..hammies and gluts are ok....Im hitting them hard too...but quads is my focus!

**bigtimektz** · 08-04-2009, 12:28 PM

Originally Posted by babybull

Im trying to build my quads up as they need a ton of work. The first thing Ive done is split up my quads and hammies to concentrate on drilling my legs.

Now, on to squats to be specific: Every time I go deeper than 2" ABOVE parallel the next day my glutes and hammies are thrashed! Yesterday I dipped 405 below parallel for 13, then 315 for 12, then 225 for 20 andf today my glutes and hammies are SHOT.

I have brought my stance in to less than shoulder width to try and focus on quads and pointed my toes out a bit to get depth easier.

Do you guys think Id be better off box squatting above parallel and heavier to hit my quads harder? Or continue with what Im doing and do something else for quads?

My gym is NOT well equipped for legs. Here is a typical quad workout:
Close stance squats
Low and clsoe stance leg press
Smith machine "hacks"
Leg Ext

I have no hack squats or other leg machines. Help guys...I need to grow these chicken legs! My sweep is horrible..hammies and gluts are ok....Im hitting them hard too...but quads is my focus!

You are squatting 405 for 13 and your legs are terrible?
How much do you weigh?

**babybull** · 08-04-2009, 01:00 PM

Originally Posted by bigtimektz

You are squatting 405 for 13 and your legs are terrible?
How much do you weigh?

Yep!

I weigh 249 morning weight naked and Im about 15%bf. Im 6'2", 28 yrs old. Legs measure a measly 26". My best power squat is 630lbs when I used to powerlift. My upper body grossly overpowers my lower body.

Some pictures for evidence! Notice the nice pec tear as well!

**dropshot001** · 08-04-2009, 11:01 PM

have you considered widowmakers for quads? maybe close foot placement leg presses too?

**crashcrew56** · 08-05-2009, 01:03 AM

Try using different stances for squats, start with heavy wide stance and then move to close stance, and then every week switch up which stance you start with. Also try adding in close stance front squats

I would disagree with the idea of squatting above parrellel, I think with quads it's extremly important to use a full range of motion.

**babybull** · 08-05-2009, 09:37 AM

Originally Posted by dropshot001

have you considered widowmakers for quads? maybe close foot placement leg presses too?

I have done and do them both.

**babybull** · 08-05-2009, 09:38 AM

Originally Posted by crashcrew56

Try using different stances for squats, start with heavy wide stance and then move to close stance, and then every week switch up which stance you start with. Also try adding in close stance front squats

I would disagree with the idea of squatting above parrellel, I think with quads it's extremly important to use a full range of motion.

This is basically what I was doing. I changed to all close stance squats though...I dont vary it anymore due to the fact that if I squat any wider than shoulder width I feel my glutes and hammies more than quads by far.

I guess I just need to keep plugging away and try and get them to grow!

**dropshot001** · 08-05-2009, 12:32 PM

how long have you been squatting these weights? it could be one of those things where your strength will go up a lot faster than the size of the muscles so it should just be a matter of time before the legs catch up in terms of size.

**babybull** · 08-05-2009, 03:14 PM

Originally Posted by dropshot001

how long have you been squatting these weights? it could be one of those things where your strength will go up a lot faster than the size of the muscles so it should just be a matter of time before the legs catch up in terms of size.

Ive always been pretty strong. I powerlifted back in 2002-2004 and was regularly squatting over 400lbs...but at a wide stance.

Ive have only been squatting close stance with 315-405 for about 4-5 months....the main reason I wonder is due to my quads NEVER being sore. My glutes and hammies get tore up but I never have sore quads! Maybe they just dont get sore but it has been my experience that the sorer I get, the more growth I get!

**Diabetic Muscle** · 08-05-2009, 03:29 PM

tried lunges before squats?

**crashcrew56** · 08-05-2009, 03:34 PM

From the sounds of it maybe you should try going heavier, maybe you are squatting too light. Do you go to failure on squats?

**babybull** · 08-05-2009, 03:59 PM

Originally Posted by crashcrew56

From the sounds of it maybe you should try going heavier, maybe you are squatting too light. Do you go to failure on squats?

I normally go to failure or real close for atleast 2 sets. I kind of do a few lower rep warm up sets and then push it out. This was my last quad focused workout..Im doing FST-7 at the moment

squats-close stance
135 x 10
225 x 5
315 x 5
405 x 13
405 x 7
315 x 12
225 x failure Id guess I hit around 20 reps woth no lockouts

Smith "hacks"- close stance..about 10" apart
225 x 15
315 x 12
315 x 8
225 x failure

Walking lunges with 40lb dumbells
3 sets of 12

Leg Ext- FST-7-plate loaded
2 plates x 7 sets of 12 reps wioth 30 sec rest

**babybull** · 08-05-2009, 03:59 PM

Originally Posted by Diabetic Muscle

tried lunges before squats?

Nope, I havent...I always start with a compound lift to try to hit the muscle with heavy weight for maximum reps...but it aint working for my legs! LOL

**Ninja Loco** · 08-05-2009, 05:51 PM

Bro.... as one skinny legged individual to another who also quats heavy weight....... I think it would be in your best interest to either hire a trainer who KNOWS squats or have someone that knows look over your entire form. Unless you are truly truly cursed then I think it's your overall form, much like it was mine, that keeps your legs from growing. It's just a thought, bro cause I cant picture anything else keepin you back with the kind of weight you're slingin.

**mogo07** · 08-05-2009, 10:35 PM

How bout trying to reduce some of that weight do more reps and have a really slow negative being sure to use mind muscle connection to make the quad do the work.
Other then that why dont u try to do leg press or hack squat first to pre exhaust, squats arent the only thing that will give u good quads