Grow legs without squats?

  1. Grow legs without squats?


    Is it possible to get your legs to progress more without squats? Its an exercise i genuinely hate. I have good legs just now but you know what its like your constantly want to keep them going.

    Are deadlifts Lunges and leg extensions enough to keep them growing?


  2. I know few guys who built show worthy legs without squats. They concentrated on Leg Press, Extension, Lunges, Romanian DLs and sometimes added hack squats

    Personally, my leg workout is incomplete without squats. Love doing them.
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  3. man I thought all I needed was leg press but I just recently started doing squats and deadlifts again after staying away from them for a year and man have my legs took of like something serious...


    I just was so stagnant from doing leg press lunges leg extentions and leg curl there was almost a 6 month period of no growth was getting no where... but that was just my experience here in the past year...
  4. Grow legs without squats?


    The body doesn’t know that you’re doing a squat. It knows resistance and time under tension. Your body doesn’t magically say “omg he’s doing the squat exercise now it’s time to grow!” Lol it does not nor has it ever worked that way. Of course you can sculpt your legs without squats. To what degree is determined by your genetic potential if you’re natural. Also the testosterone and GH release from squats and deadlifts is statistically insignificant. Has absolutely no effect whatsoever on your progress and physique. That myth has been debunked. Want to know a guy who didn’t squat? You may have heard of him. Dorian Yates

  5. Quote Originally Posted by BlockBuilder View Post
    The body doesn’t know that you’re doing a squat. It knows resistance and time under tension. Your body doesn’t magically say “omg he’s doing the squat exercise now it’s time to grow!” Lol it does not nor has it ever worked that way. Of course you can sculpt your legs without squats. To what degree is determined by your genetic potential if you’re natural. Also the testosterone and GH release from squats and deadlifts is statistically insignificant. Has absolutely no effect whatsoever on your progress and physique. That myth has been debunked. Want to know a guy who didn’t squat? You may have heard of him. Dorian Yates
    I know this lol but some exercises have far better emg activity than others. Everyone knows the squat is king for mass *overall* i just dont have a good feel for them i just thought i would ask if other exercises will still progress you as quick
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  6. Quote Originally Posted by BlockBuilder View Post
    The body doesn’t know that you’re doing a squat. It knows resistance and time under tension. Your body doesn’t magically say “omg he’s doing the squat exercise now it’s time to grow!” Lol it does not nor has it ever worked that way. Of course you can sculpt your legs without squats. To what degree is determined by your genetic potential if you’re natural. Also the testosterone and GH release from squats and deadlifts is statistically insignificant. Has absolutely no effect whatsoever on your progress and physique. That myth has been debunked. Want to know a guy who didn’t squat? You may have heard of him. Dorian Yates
    The body would definitely know that it needs to work harder during squats because it needs to recruit more muscles to perform squats unlike any other leg exercises. So, yes, squats do help a lot in building good legs.

    I do agree on Test and GH release. But, we aren’t talking anabolic hormone stimulation here.

  7. Quote Originally Posted by jtmass View Post
    The body would definitely know that it needs to work harder during squats because it needs to recruit more muscles to perform squats unlike any other leg exercises. So, yes, squats do help a lot in building good legs.

    I do agree on Test and GH release. But, we aren’t talking anabolic hormone stimulation here.
    How would other muscles being activated make the legs work harder? It wouldn’t. You can get the same degree of leg activation on leg press that you can for a squat. It’s ingrained in people to think squats are some magic exercise because the fitness industry pushes them so hard. The question was are squats NEEDED to grow legs. No they are not.

  8. Quote Originally Posted by bell1986 View Post
    Is it possible to get your legs to progress more without squats? Its an exercise i genuinely hate. I have good legs just now but you know what its like your constantly want to keep them going.

    Are deadlifts Lunges and leg extensions enough to keep them growing?
    Sure, but the question should be are those enough to keep the legs growing efficiently. The answer is maybe... Add in leg presses too with varied foot positioning and you can grow your legs for sure. Paul Dillette had some VERY impressive legs and he never squatted. I mean he did at first but found the angles and leverages disadvantageous for his body. So he quit squatting all together and built his legs with leg presses...



    Quote Originally Posted by bell1986 View Post
    I know this lol but some exercises have far better emg activity than others. Everyone knows the squat is king for mass *overall* i just dont have a good feel for them i just thought i would ask if other exercises will still progress you as quick
    I don't think everyone knows that at all. No way the squat is king of overall Mass. You work far more muscle in a deadlift and get the same or greater hormonal release. Also, the highest EMG for the legs quads are the hack squat, not a barbell squat. So sure you could still call that squatting but I am pretty sure he probably meant free weight squatting not back supported squatting in a machine.

    Quote Originally Posted by jtmass View Post
    The body would definitely know that it needs to work harder during squats because it needs to recruit more muscles to perform squats unlike any other leg exercises. So, yes, squats do help a lot in building good legs.

    I do agree on Test and GH release. But, we aren’t talking anabolic hormone stimulation here.
    The BODY knowing it has to work harder does not mean the target muscles do... Quite often the back is the weak link in the chain and the person can push much harder with a back supported pressing / squatting movement. Also why are we not also talking about anabolic hormone stimulation here? Anabolic hormone stimulation absolutely has a direct effect on leg growth. Any factor that would help him build his legs without squats is going to come into play here.

    Quote Originally Posted by BlockBuilder View Post
    How would other muscles being activated make the legs work harder? It wouldn’t. You can get the same degree of leg activation on leg press that you can for a squat. It’s ingrained in people to think squats are some magic exercise because the fitness industry pushes them so hard. The question was are squats NEEDED to grow legs. No they are not.
    Agreed!

    Some of my best progress came from leg presses combined with deadlifts. Add in adductor work and forget about it.

    I think sometimes people get tied up in the EMG stuff. However they tend to forget that EMG stuff is based off of contraction under controlled weight. So lets be realistic here, yeah you are going to get a higher EMG reading off of Squatting 315 than leg pressing 315. Yep, every time all the time. Now lets take the real world and add it into the mix. Do people really think that just because squatting is activating more fibers @ 315lbs than leg pressing does that Leg pressing 700 + lbs for reps is not going to end up crushing the amount of fibers activated from squatting 315??? When it comes to legs, it sure will. Your lower back not so much... However he isn't trying to see if he can build his lower back without squats.

    Most importantly though I think the biggest thing that fall of regarding development when squats are out of the picture is adductor size. If you are going to take squats out then you should definitely be using the adductor machine and use it to grow damn it! None of that mambi pambi 25 reps going through the motions crap I see guys doing... You should be working them hard in the strength, hypertrophy, and pump ranges to get those suckers inflated. They will make up a huge portion of your overall leg size when they are trained correctly!
    Live Hard, Laugh Hard, Love Hard and Heal Fast! - KLEEN
    Current Training Log -
    http://anabolicminds.com/forum/workout-logs/276206-kleen-strong-body.html

  9. Try going for volume on leg press, extensions, calf raises etc, it worked for me have never grown my legs like I have with volume (at about a third of the weight)and supersede.

    There's a leg program by The Rock (Dwayne J) give it a go and I'd be surprised if you can finish it without feeling physically sick.

    Also try German Volume Training, less exercises but again a lot of volume.

    I still do squats but if I'm short of gym days I'll choose a volume day over legs day with squats 100% of the time.

  10. Cheers guys a appreciate the comments.

    See i was a skateboarder for years and my legs are in great shape and my quads & calves are one of my best body parts. But i still want to keep them muscular and still progress with them. I just dont like squats at all for some reason but i do train legs 2x per week.

    I will have a look at that program. Cheers

  11. Long story short, my back issues and hip alignment issues don’t allow me to squat (heavy). Instead, I do half rep constant time under tension squats to start my leg day. I also find these more pleasing and not as “ugh, I have to squat today). Kettle bell squats are good also. My favorite is reverse hack squats on the machine.

    To answer your question, you can achieve leg growth without squats. There are various ways to do this. Everybody is different but what I like to do is a lot of super sets, circuits and drop sets.
    Performax Labs Product Specialist


  12. Quote Originally Posted by bell1986 View Post
    Cheers guys a appreciate the comments.

    See i was a skateboarder for years and my legs are in great shape and my quads & calves are one of my best body parts. But i still want to keep them muscular and still progress with them. I just dont like squats at all for some reason but i do train legs 2x per week.

    I will have a look at that program. Cheers
    I know my calves were partially built from so many years of skating and so are most of the guys I used to skate with.

  13. Quote Originally Posted by kisaj View Post
    I know my calves were partially built from so many years of skating and so are most of the guys I used to skate with.
    The one exercise for calves that have promoted the most growth for me are donkey raises.
    Performax Labs Product Specialist


  14. Yxbchvcbcpjfc

  15. Quote Originally Posted by kisaj View Post
    I know my calves were partially built from so many years of skating and so are most of the guys I used to skate with.
    Yeh my calves are the same. One is slightly larger due to my stance on the board. I always popped off my right foot so that calve is larger lol i still train both but put a couple more sets into the left one as it will eventually catch up. Everyone comments on my legs so just shows that you can get them in good shape without resistance training.

  16. Quote Originally Posted by matt8483 View Post
    Yxbchvcbcpjfc
    Agreed!
    Performax Labs Product Specialist


  17. Quote Originally Posted by matt8483 View Post
    Yxbchvcbcpjfc
    Thanks man a will incorporate this 2x a week 😂👍

  18. Quote Originally Posted by bell1986 View Post
    Thanks man a will incorporate this 2x a week
    Speaking of twice a week, I am a firm believer in hitting legs twice a week. I have a somewhat weird work schedule so this is a basic rundown of my routine without being too lengthy. It’s divided into two weeks.

    First week I can only do 3-4 sessions a week. So I typically do the “bro” split but I add heavy compound lifts, drop/super sets.

    For my second week, I have shorter sessions but I hit chest and back together while doing everything twice a week except for arms. Chest/back, legs, arms, chest/back then finish the weekend with legs. I love it because it changes weekly for me and I don’t get burnt out.
    Performax Labs Product Specialist


  19. Fvdvbdhdjdkdng

  20. Quote Originally Posted by matt8483 View Post
    Fvdvbdhdjdkdng
    I can see people overtraining without a deload in that protocol

  21. Quote Originally Posted by ericos_bob View Post
    I can see people overtraining without a deload in that protocol
    Sometimes within just a couple weeks too it is pretty intense. I mean c'mon, following jdk with the dng is just way to intense of a finisher for most and definitely not a beginners program!!!!
    Live Hard, Laugh Hard, Love Hard and Heal Fast! - KLEEN
    Current Training Log -
    http://anabolicminds.com/forum/workout-logs/276206-kleen-strong-body.html

  22. lololol

  23. Brilliant idea Kisaj. That deload strategy should work nicely. jdklolololdng it is. Will be getting a log up on this. cheers guys
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