Maintaining leg size without squats.

[RottenWillow]

A month ago W6 suggested at my the soreness that my quad/groin intersection was an adductor strain. I continued to squat for 3 more weeks to the point where the soreness was unbearable.

So now I am squatless. Due to the limitations of my home gym the only exercises I have available to me now is extensions and SLDLs.

What I'm discovering is that its pretty much impossible to get a serious pump from extensions and the SLDLs by themselves (i.e. without squats) dont blast the hams and glutes the way I have grown accustomed.

I'm wondering if the two exercises I have open to me now are really going to be enough to maintain my leg and glute size? And if so do I need to hit those exercises more frequently than I squatted since it seems to be a less demanding leg workout??

 

[Daisy_Girl]

I would try to increase the intensity - not the frequency. If you really have an adductor strain, MORE might mean longer recovery time.

If you rest it for a couple weeks, you shouldn't lose too much size or strength. Ask Wend....she had to rest ENTIRELY for a couple weeks and lost little to nothing.

 

[wend]

Yep...I took two weeks off completely, and I didn't lose a thing. I was careful to keep my protein intake the same, and I'm back at it now, muscles intact.

If I were you, Anya, I'd let myself heal completely, then go back at it, squats and all.

 

[RottenWillow]

Yep...I took two weeks off completely, and I didn't lose a thing. I was careful to keep my protein intake the same, and I'm back at it now, muscles intact.

If I were you, Anya, I'd let myself heal completely, then go back at it, squats and all.

Guys, the extensions dont cause any discomfort at all its only squats that cause the soreness. W6 recommended the extensions and hacks to replace the squats during the adductor rehab. Apparently extensions dont activate the muscles higher upper in the quad group so the adductors remain unaffected. You really just burn the heck out of the muscles down around the knee.

God its annoying as hell to get that damn soreness. I love squats. I just get stoked as hell after a set of 'em. Load that bar with some big iron and grind 'em out. Kind of a combo of really good sex and a plate of great Italian food all at the same time.

 

[wend]

Well, they'll be waiting for you when you're ready!

 

[Daisy_Girl]

Oh, I assumed the Ext and SLDL didn't bother it - I know you wouldn't PURPOSELY hurt yourself. I was just trying to help you see that a couple weeks won't affect your gains.

We want you healthy!

 

[RottenWillow]

Oh, I assumed the Ext and SLDL didn't bother it - I know you wouldn't PURPOSELY hurt yourself. I was just trying to help you see that a couple weeks won't affect your gains.

We want you healthy!

But I'm worried about the longhaul. I might end up needing to go squatless for several weeks. I mean extensions just seem so lame and I've got some pretty thick muscle in my quads. I cant see ext maintaining that for an extended amount of time.

 

[lola]

Would sissy squats (world's dumbest exercise name) work for you? There's no real hip bend, so I _think_ there's no adductor strain.

 

[RottenWillow]

Would sissy squats (world's dumbest exercise name) work for you? There's no real hip bend, so I _think_ there's no adductor strain.

Hey now that's a possibility. I think it basically duplicates the hack squat, doesnt it?

 

[Quadsweeps Sister]

A month ago W6 suggested at my the soreness that my quad/groin intersection was an adductor strain. I continued to squat for 3 more weeks to the point where the soreness was unbearable.

So now I am squatless. Due to the limitations of my home gym the only exercises I have available to me now is extensions and SLDLs.

What I'm discovering is that its pretty much impossible to get a serious pump from extensions and the SLDLs by themselves (i.e. without squats) dont blast the hams and glutes the way I have grown accustomed.

I'm wondering if the two exercises I have open to me now are really going to be enough to maintain my leg and glute size? And if so do I need to hit those exercises more frequently than I squatted since it seems to be a less demanding leg workout??

At your gym do you have a horizontal leg press? That with you feet close together should not put any strain in the area you are having trouble with as long as you stay parallel. Also, trying close stance on smith machine & leg press as you start to heal. I had some of the same problems when i used to squat heavy with a wide stance. No i have squatter's ass...LOL. Anyway - those are my initial thoughts - hope they are helpful.