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napsgear
genezapharmateuticals
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RESEARCHSARMSUGFREAKeudomestic
napsgeargenezapharmateuticals domestic-supplypuritysourcelabsRESEARCHSARMSUGFREAKeudomestic

Big legs without squats or lunges?

I do agree that squats are the single best excercise for your body. I should have clarified this. I'm not suggesting that the squats hurt my knee's originally. about 12 years ago, I tore some cartlage in both knee's back in the football days (not at the same time) and I never had them scoped or fixed because I had a hard core trainer that said it would go away over time so I should not worry about it. They have bothered me ever since, but the last year (primarily the last 3 months) have been bad. I have already dropped down to 135 for reps of about 20-25, but now even that kills my knee's.I just feel like it's over for me and I don't know what to do. It's killing me to think that I may have to give up the best excerise ever. I've even tried them on the smith machine with no luck.
 
Well the last thing I would do is try them on the smith machine, because that will place you in a completely unnatural position with the bar in a fixed plane of motion (unlike actual squatting) and will be even worse for your knees!

You say you know your form is good, but everybody can benefit from rethinking their form now and again. For example I asked you what style of squat you had, and you just gave a very vague response along the lines of that you squat 'to 90 degrees'. This suggests that you don't really know what I'm talking about when I asked you about your bar position: When you squat the bar will always be in line with your feet, if it isn't then you will either fall backwards or forwards. Using a high bar position therefore means that in order for the bar to stay in line with your feet your back must be pretty much vertical. This takes virtually all posterior chain activation out of your squat and transfers much more of the stress to your quads and directly onto your knees.

If you use a low bar position, however, in order for the bar to stay in line with your feet you are forced to lean forward more, transferring much of the movement to your hips and posterior chain. If you're doing it correctly, you are not just sitting down into a squat position and standing up again, you are sitting BACK as well as down.

That's not to say low-bar squatting is categorically safer on your knees, because olympic weightlifters use the high bar style as it mimics their competition lifts more closely, as well as front squats etc, and a lot of their knees seem to be fine. But bear in mind their training will generally use higher frequency but a lot lower load, they will not be squatting near their max all that often. If you are squatting to failure regularly (ie. once a week or more) then I definitely think low-bar squatting is easier on the knees.
 
By the way I realise I'm kind of going off topic a bit, because you are asking if you can build a good set of legs without squatting. I don't really know the answer to that, because I've never not squatted, but I'm sure you would be able to provide a sufficient stimulus for growth by whatever method you choose to hypertrophy your legs, ie. leg pressing, leg extensions, etc. as long as you are getting enough kcals to grow overall. But all I'm saying is you shouldn't rule out squats quite yet! You obviously understand what a good exercise they are and don't want to stop doing them, so I'm just suggesting you completely rethink your technique and give them a go again before you give up on them entirely :)
 
One great thing about squats is the 'MAN POWER" they give you.

Ya that sounds real corny, but it's true. It's something leg presses won't give.

I remember wrestling a buddy of mine one time and out of nowhere another guy jumps onto my back. Literally runs and jumps onto my back while I'm facing off the other guy. He weighed an average 175lbs and when he landed on my back I barely noticed it. I kept squaring off against my buddy for like half a minute just ignored the guy hanging off my back. We were all laughing at this ridiculous scenario.

MAN POWER. Deadlifts and squats develop this. Also known as Superman strength. AS in fuck with this and you get picked up and superman'd into the floor type strength.

Corny, but true.
 
I agree with citizen kane, jus since they are one of the bst exercises all around, you should get somebody that knows their shit to correct your form. Get a PL or someone that knows what theyre talking about. Most of us dont have perfect form, but our knees can still handle it as long as your form is pretty damn good.


One of the guys I train with is a 2 time national BB champion, the other is a guy that came very close to turning pro, and another is a powerlifter. We all agree that my form is good except when I start having knee pain I favor one side which I was already aware of. I currently use a High bar position, a while back I used a low bar position and I think I will go back to that after hearing some of these responses. That sounds like good advice, trying different techniques, hopefully one will ease the knee pain.
 
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