Ideas on squating for QUADS???

[Diabetic Muscle]

I found that if I don't pre-exhaust my quads I never feel them when I squat. So I'll do leg ext 3x20 then squat. Might try it for one workout see how it feels.

[Shawn Bellon]

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!

Try some variations of each exercise first in your leg rotation. Also consider preexhausting with leg extensions. Do full range and deep on squats. No need for the box which can cause spinal compression anyway.

Just be patient. It'll come...

[GottaGetLean]

405 for 13 reps and ur legs look like that.. sounds to me u have a form issue.. r u going 90degrees or deeper on ur squats??

[Sugan]

Most I've ever done was 405 for 12 and they are better right now and all i do is squat with no more than 315. 315 for sets of 20-25 seems to work just as good or better. Maybe fuck squats altogether ? With the weight you push you should have bigger legs IMO.

[anabolic fyre]

i noticed my legs would never grow, then i started focusing on pushing every set with my heels nd not my whole foot, it doenst sound like that big of a difference, but for some reason when you really push off your heels on the positive you feel your quad rediculously. On squats this works but on the real heavy sets its not that easy to do, but on hack squats nd leg presses push off the heel nd you'll deff feel the difference unless you do it already. good luckk

[irishmuscle]

my quads got better when i started doin heavy front squats and i would always start with single leg-leg press and then do your 7 sets of leg ext with toes pointing together. I had the exact same problem as you with nearly everything i did focused on hams glutes even if i didn't want to target them,keep goin anyway mate,you will get there its just a matter of time

[Youngguns]

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.

100% false.

Do front squats, or do squats with the weight on your TOES not heels, and have your legs closer together and put your knees OVER your toes going down just before parellel. Use very light weight to start.

[capone1153]

do u try to push thru your heels or the balls of your feet? if its heels than this would definately recruit more hammy and glute. try to push thru the ball of ur foot for more emphesis on the quad

[babybull]

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.

This could very well be the case. I was actually trained in the squat by a professional power lifter who was ranked #1 for quite some time back in the 70's-80's. The problem is he taught me how to squat for POWER....not size. I also think this is why I recruit so much hammie and glute bacuase with a wide stance power squat that is inevitable.

I think I need to find a bodybuilder to help me out now...to bad there arent a ton of guys around my small nprthern Ohio town that even lift..let alone, bodybuild!

[babybull]

405 for 13 reps and ur legs look like that.. sounds to me u have a form issue.. r u going 90degrees or deeper on ur squats??

I was trained by a pro powerlifter...I go deep on squats. My hammies dip below parallel. My squats would count in a power lifting meet...put it that way!

[babybull]

I wonder if placing plates under my feet would help? I think I do push from my heels mostly...which is what I was taught to do for powerlifting.

I also wear wrestling shoes...maybe I should ditch those? I might do better having some height in the heels area?

Thanks for all the advice, I really do appreciate it! The first thing I need to do is realize that im trying to grow my wuads..not get stronger....and if I can only squat 225 slow with plaes under my heels to feel the quads then SO BE IT. I have issues with strength...its fun to be stronger you know?

[mr intensity]

have you tried triple drop sets on leg presses... it really works...

[yellanelly]

i like to go to the smith machine and squat on my tipy toes!!! its amazing stretch for the quads!

[babybull]

have you tried triple drop sets on leg presses... it really works...

I actually do giant sets on the leg press...usually for my 4 th set and the 3rd exercise on quad day. I put 4 100lb plates on and do 12,11,10,9,8,7,6,5,4,3,2,1 reps with 10sec rest between! BURN BABY BURN!

[Frosty]

Okay I admit I didn't read through all the posts but are you doing a high or low bar position? Deep squats with a narrower stance really should trash the quads and not so much glutes and hams. Sounds like you're working those muscles in a way they're not used to. Are your quads at all sore from going deep? Deep squats are key for even development of quads...VMO development in particular (the tear drop).

Me personally I like to split up posterior chain with quads. I'll squat for quads and do good mornings for hammies on another day.