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**How can i gain leg mass without squats!!**

B

BIGEDD

New member
I have been doing them for a long time and they have given me great gains. But i feel my glutes are starting to get to big and out of proportion to my legs. So is there any way i can change the technique to minimize glutes invlovement. Or is leg press a suitable alternative i don't think so because i don't get that sore next day feeling unless i do squate but need IMO. How do the pro's get there glutes so ripped like yates and ray when yates squated for nine years and ray and many other's such a nasser(who has amazing quads) ronnie & flex wheeler?
????????????????HELP????????????????????????
 
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I had the same problem. What I do now is elevate my heels with the use of a board or 25 lb plates to take some focus off of the glutes and onto the quads.
 
just stick with leg curls and extensions......... it works for me
 
i dont do squats anymore either. to ackward. try doing this

Legpress
Lunges
Leg ext.

you might just fry your quads into more growth
 
I am sick of all of this crap about not doing squats!!!! Everyone should have to squat...everyone!

I feel that the problem with your squat is within your stance. Place your feet shoulder width apart...no wider. Toes straight ahead. Squat to the floor!!!!! Your quad will grow.

Suck it up and squat people....what about this do you not understand?

B True
 
b fold the truth . . . . feet should be as wide as you need for comfort . . . . don't post dangerous info like that !!! squats are for building legs not fucking up ankles !!!!!

:fro:
 
Ok...he is having problems bringing up his quads...right? Well...the problem could be in the fact that his stance is too wide. Bring the feet closer to emphasize the quads. As you widen the stance and point your toes outward...you change the lever action of the hips and the knees. This takes the stress off of the quads...(I've been learning the powerlifting squat as of late). I have always squatted with a shoulder wide stance, toes straight ahead, and to the floor. I also have a 30.5" quad...striated.

Going to a power squat...I feel it much more in my hams and glutes...and very little in my quads.

Just my opinion...and it is good advice if taken correctly.

Messing up ankles? Did I miss something in my posts?

B True
 
b fold . . . . that's better . . .

Often when people squat the width of their stance determines whether their knees will roll over/in or whtever in relation to their ankles. This is governed by how much rotation is available in the hip and where the hip turn out is naturally set. Nothing can be done (except 20 years of ballet maybe).
So whilst width and stuff has an effect on the emphasis of the exersize, with squats all to often this does not outweigh the disadvantages from working in a dodgy stance.


So for all the newbies, give out all you know cause sometimes a brief post ( that us now seasoned lifters understand) can really fuck you up. I should know . . . I was the standard of naivety by which all others could be judged . . .

I agree however which is why I go with sissy squats (totally narrow stance) cos they allow the knees to press together and therefore stabilise the movement.

:) :) :) :)
 
Thank you...didn't mean to sound like a jerk.

Also...you can try doing hack squats...deep.

Also...you can go to ironmind.com and purchase a pulling harness. Get a sled. Use it. Pull the sled with heavy weight, pull it with lighter weight, face the sled and pull, face away from the sled and pull.

Do you have a big truck? I have a full sized suburban. I hook my harness to my suburban and pull it slightly uphill for about 150 feet...and my quads scream. I back it up and do another set. It will really fry your quads and calves...really fry them. Explode...run...don't walk.

If you need any advice...or need to see pics in order to get an idea of what I am talking about...email me and I'll gladly send them to you.

B True
 
smiley_1.gif
;) :mix: ;) :mix:
 
i agree, sumo deads are good.

leg ext with some nice 5 second squeezes. lunges will hit the ass but also the hams really well.

one question? is your ass getting too big musclewise? or do you need to lean out? (not being a dick, just trying to narrow down the actual reason for avoiding squats.) if you could stand to lean out, chances are your ass isnt growing THAT big, it just means the winter coat is accentuating the muscle beneath. squats are phenomenal for leg mass, if you are going ATF, then you might want to rethink it and go just to parallel. ATF tends to bring out a bit more glute involvement, hence the term "squatters ass". hacks would be good too, but depending on how far you move your feet forward, will determine the amount of glute involvement, at the same time the further back your feet go, the more stress your knees will get. double edge sword.
 
I would try some pre-exausting bro. Throw in maybe 4 sets of leg extensions with your reps around 15-25 to really burn out your quads then hit up the squats. That way youll be taking you glutes out of the movement more and focusing on your quads. Or try front squats. Good luck! :D:D
 
b fold the truth said:
I am sick of all of this crap about not doing squats!!!! Everyone should have to squat...everyone!

I feel that the problem with your squat is within your stance. Place your feet shoulder width apart...no wider. Toes straight ahead. Squat to the floor!!!!! Your quad will grow.

Suck it up and squat people....what about this do you not understand?

B True
Click to expand...

well personally i cannot squat because if i do, my back just might snap in half. I have some pretty bad problems with it. Should i squat too? :o
 
I do not know your personal life or your personal injuries at all. I meet people everyday that say..."I have back/knee problems and can not squat." A very good friend of mine has 4ft of steel holding his spine together...one leg 4" shorter than the other...steel pins holding his shoulders together...and he still squats, deadlifts, and does flat bench press.

The #1 reason for back problems with squatting/deadlifting is...weak core. Strengthen your back and your abs...they must be strong.

The #2 reason for back problems with the squat / deadlift is form.

B True
 
cheerz fpr the replies. I'm not having a prob actually gaining leg mass but in contrast to my glutes they are smaller my legs are about '26' with tear drop visible and fairly detailed. b fold you say your legs are 30.5(ripped) so that's 1 1/2 smaller than dorian yates hmmm?
So i will use a close stance with elevated heels(how does this help put the stress on the quads) and go just before paralell. :p
 
Never said that my quads were ripped...but they do have cross striations when I flex them....and a few veins here and there. Will try to get a few pics up in a week or so.

B True
 
BigDogg said:


well personally i cannot squat because if i do, my back just might snap in half. I have some pretty bad problems with it. Should i squat too? :o
Click to expand...

no, don't squat...

anyone reading this who has injuries, skelatal(sp?) problems and/or under a doctors care for just about anything serious should make sure to have full medical clearance before they begin/continue a workout program, especially one that includes compound movements such as squats and deadlifts... once you have a doctors approval, these exercises should be done with light weights and very strict form, increase as comfortable, never jepordize your health to lift a weight you "think" you can handle...

much better to be safe than sorry...
 
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I have huge thighs and never squat. My squatting poundages are weak, probably due to poor lower back and ab strength. But I could throw up 18 plates on the leg press. As long as the intensity is ferocious, leg presses will give you all the mass you need.

I still would like some outer thigh sweep. If I point my toes and thighs inwards, my thighs actually look small. Otherwise, I have huge teardrops and hammies.
 
Glute involvement...

If you are get sore glutes the next day then I would need to conclude that you sticking you butt out too far and leaning too far forward... Why do I say this.... I have done it myself and know the feeling and results.
What you need to do is to keep your back as straight as you possibly can, next do not bottom out on the way down, only go slightly below parallel and no further otherwise you will involve your glutes and back which completely defeats the purpose... the greatest set of legs on the plant belong to Tom Platz who demonstrates this position perfectly in a training manual done by Arnold Schwarzenegger.

Maxmuscle66
 
Hmmmmm...I also have pics that show Platz squattiing to the floor.

Once again...decide if you are going to do a powerlifting squat or a bodybuilding squat..two different things.

B True
 
...I could throw up 18 plates on the leg press.
Click to expand...

Good GOD. Are we talking REAL leg presses, or we talking the move-the-rack-4-inches-down-then-back-up-4-inches leg presses? I can only do 10 plates, but i use a wide stance on the leg press (to keep from squishing my legs, allowing the machine to almost touch my chest). Props if they're real leg presses!!

--Hess
 
Ok...18 plates...810lbs I believe. Let's say that the sled somehow weighed 90lbs. So...you've got 900lbs on the leg press. WoW. Factor in the fact that with the angle of the leg press...you are probably only pushing about 300-400lbs. Ok...so you are doing reps with say 350 on the squat...and not even a full squat if you are trying to compare it to the leg press.

My point being...comparing the leg press and the squat is like comparing apples and oranges. They are both good, but you can't get apple juice from oranges.

I do not mean to put you down at all..by all means...18 plates is a good bit on the leg press for high reps. I am just trying to say that the leg press does not transer over into the squat. The squat is the king of the lower body and the erectors.

I've spent all weekend watching Louie Simmons tapes of West Side methods of training. Inspiring. Never did I see them do a leg press...just variations of the squat. He also said...over and over...do not train around your weak points. You will only be as strong as your weakest link. If you have a weak link, train it and train it hard. If your back hurts when you squat, then you have a weak back. Strengthen it. Fix the problem, do not make an excuse not to squat.

I will say this. If you have some sort of major spinal or bone structure problem...then all of this is out the window. Do what you can with what you have...trust me...I know.

In my humble opinion, it is better to squat without intensity than to leg press with intensity. You will still grow more from the squat if done properly..and you will strengthen your abs, erectors, back, glutes, hams, calves, etc.....

Sorry about the long post, and I hope that I did not offend anyone...that was not my intention. If I can help anyone on here...please let me know and feel free to email me anytime.

B True
 
Ah then you have to allow for the fact that you dont have to lift your own bodyweight when doing a legpress.....so you are actually doing the equivalent of a 1-200lb squat :)

Bfold I can see exactly where you are coming from. Alot of people out there do make excuses to avoid the serious lifts.....and then they wonder why they dont grow or get stronger. I used to be one of em. It took me forever to figure out that squats and deadlifts rule.


b fold the truth said:
Ok...18 plates...810lbs I believe. Let's say that the sled somehow weighed 90lbs. So...you've got 900lbs on the leg press. WoW. Factor in the fact that with the angle of the leg press...you are probably only pushing about 300-400lbs. Ok...so you are doing reps with say 350 on the squat...and not even a full squat if you are trying to compare it to the leg press.
Click to expand...
 
I have never had an injury from squating but over developed glutes just want to know how to minimize their involvment.
 
b fold the truth

I haven't tried pulling the a truck but I can see where it would work.

I work in a 12 story building. I throw a pack full of weights on and hike to the top. I vary it between 1 step at a time, 2 steps at a time, and vary the weight in the pack. Anything over 120 pounds bothers my lower back. And I never walk back down with a heavy pack. Too unsteady. Thighs are screaming at the top. Calfs too if I put just my forefoot on the edge of the step.

It's sure a lot more natural than squating. The only things I know that use both legs at a time are frogs, kangaroos, and jack rabbits.

I also saw a guy on TV years back who had huge thighs. All he did was jump off buildings. He had some kind of world record. Can't remember how high he jumped but I think it was around 12 feet. What do they call it? An extreme form of plyometrics.
 
**How can i gain leg mass without squats!!**
Click to expand...

Try running 5 or 6 miles a week for your cardio. Instead of the treadmill or bike station, or whatever. You'd be surprised how much fat you can pack on your ass.

However there is no ecscape from squats, or the dead.
 
B Fold--

You have a point, but I do have to go with what works for me. Leg presses have built pretty noticeably large thighs, and I think this disproves that idea that you need squats to build leg mass.

However, I agree with you that you are your weakest link (good bye!). If I start squatting, I might see more improvement in my symmetry -- calves, abs, lower back, outer thighs, and maybe even shoulders. It's also tough for me to get separation in my thighs, even though I have no problem with that in my upper body. I don't want to give up my 18 plates (and that's low reps, not high), but I might start doing both movements in my leg workouts. I'd start out with Smith machine squats only, so I can perfect my form, and so that I can take my sets to failure.

Always trying to improve.........
 
not doing squats without nursing some sort of injury makes me sick too...Its the bread and butter....everything else is just gravy
 
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