Well done on your effort mate. As I have stated in the OP, there are only 3 groups of people who need to squat, the bodybuilder does not qualify as belonging to one of those three groups, i.e. the Olympic weightlifter with his front squat; the powerlifter with his back squat, and the strongman with (perhaps) both.I haven't squatted in the last 12 months. The only quad exercise I did was leg extensions. For the 1st 10 months I did them three times every 2 weeks (10 sets of 20). Even though I cut down and my wasit went from 85cm to 78cm, my quads stayed at 67cm. That was with bugger all training to be honest.
I'm now training them more often in hopes of getting them a bit bigger. Doing 5 sets of 20 reps 5 days a week, won't be taking a measurement for another few months.
I also do barbell hip trusts and light SLDL.
Not going to lie, I stopped squatting and started this cause I got sick of squatting. Don't really care what people think, I'm getting my desired results so far with much less effort.
Great question mate. More than likely more sets of the same reps, in order to keep the same load. In other words, I'd be upping the volume by 100% to affect a more pronounced effect, and then reduce reps from there if need be. I simply do not wish to waste my time "looking" for an effect from the workout after a certain period have elapsed (like 36 hours for peak DOMS for example). Instead, I want the pain to meet me head on rather than me having to look for it. I believe by increasing the volume as I've mentioned, my legs would have no other choice but to "speak" to me, the same way the 200 reps of pullovers have (and are still very much) "speaking" to me right now. Thank you for your question sir, I most certainly appreciate it.Wow
What's your current layout Fadi? Apologies if I've missed it in this thread somewhere but I couldn't see it. Will you do more reps per set or just more sets of the same reps?
I will be increasing the reps for the leg extensions and leg curls by 100%, taking it up to 200 reps. I feel I can do with more muscle stimulus here, and if 200 reps is a bit much (as dictated by my recovery), I will reduce the numbers down to where I find the balance between maximum muscle stimulation, with just enough time to allow for recovery and growth.
I used to always do walking lunges, holding about half my body weight in dumbbells. One of the best exercises to get a burn in the quads. But I would get really tight traps the following day. I also don't do them currently to save time in the gym. Where I can do 3-4 sets of hack squats that take me about 10 minutes. I would have to do twice as many lunges to feel the same burn.
I don't fully get your question brother, but I'll attempt to answer it in few different ways if you will.I am interested, but why would 200 be any better than say 60, 80, or 100?
That is your opinion, and even though disappointing, you're very much entitled to it. Thank you sir.fadi, I think you waffle on at times; also a bit arrogant.
I think "big arse load" is a relative term stiff.
i think as long as there is load, muscular contraction and growth and or maintenance bone density improves.
doing 100's of reps of a given exercise in a workout to me seems overkill and a tad risky but that's me.
You're forgetting: health.As I have stated in the OP, there are only 3 groups of people who need to squat, the bodybuilder does not qualify as belonging to one of those three groups, i.e. the Olympic weightlifter with his front squat; the powerlifter with his back squat, and the strongman with (perhaps) both.
I think "big arse load" is a relative term stiff.
i think as long as there is load, muscular contraction and growth and or maintenance bone density improves.
doing 100's of reps of a given exercise in a workout to me seems overkill and a tad risky but that's me.
You're forgetting: health.
Just being able to get off the couch, pick up kids or grandkids, walk up stairs, be less likely to need a hip or knee replacement, run around for a social soccer game without worrying about popping an ACL, and so on. Now, for health a person doesn't need to squat 200kg, and they sure as shit don't need to do 100 reps. But they do need to squat.
Some of you need to look beyond your own training and past the studies to see what most people need. Some of you get it, some don't.
I would agree squats done properly with good form are an excellent choice. However, lunges and step ups combined can also be a great option.
Squats are not a pre-requsite for good health and mobility. Movement is.
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