High Rep Squating Leads To Huge Legs
Thursday, December 06, 2007
It was May of 1997. I walked into a bar in New York City with my brother and our friend Todd. Standing right in front of us was none other than "Stone Cold" Steve Austin who had just begun what would turn out to be the biggest and most successful run in the history of professional wrestling. Since I was at Wrestlemania I and had been a huge fan since 1982 I was star struck and excited by the sight of "Stone Cold."
Inexplicably, he was standing alone so we went right up to him and started talking. Before we knew it an hour had passed and we hadn't had a drink. Steve suggested that we head down the street to another bar and we were on our way.
"Am I really talking to Stone Cold Steve Austin like he's an old friend I've known for years?" I wondered. As a lifelong wrestling fan it seemed like a dream. Before I could ponder the situation any further, I felt a huge hand slap me on the back. "Ready, Jay?" Stone Cold asked.
Indeed, I was.
When we got to the next bar we grabbed a few bottles of Guiness and went over to a corner of the room where we continued our discussion which soon turned to training. While you are usually disappointed when you talk training with professional athletes or other famous big dudes after you learn that they built all their size on 50 sets of leg extensions and flyes, the conversation with Steve was actually quite surprising.
His favorite exercise was squats. "If you do a lot of heavy squatting, you're gonna get big; I don't give a sh*t what anyone says. I used to squat all the time. Loved to squat. It's the best exercise there is. My favorite squat workouts and the ones that really got my legs to grow were real high reps. I used to do 20-40 rep sets and my legs blew up."
"Yeah, high rep squatting is definitely one of the best things you can do to build huge legs." I said. "I first learned about that from reading Super Squats and some stuff about how Tom Platz used to train. You can't argue with the greatest legs in the history or bodybuilding."
***As a side note, my good friend recently moved next to former Olympic gold medal wrestler and former WWF world champion, Kurt Angle. While they were taking the kids out trick or treating the other night they started to talk training. Kurt said that he, too, loved high rep squats and had done something like 405 for 20 and 315 for 50 reps. More proof of the value of high rep squatting. (High rep leg presses or hack squats also work quite well).***
Steve told me that some of his other favorite mass building exercises were the big, old school basic compound movements. What a relief this was to hear. Although his training had evolved because of how beat up he was from years of wrestling he swore by the basics for getting big and strong.
No training talk with Stone Cold Steve Austin would be complete without asking him how he got such an enormous neck.
"Oh man, I had a neck harness and just did this sh*t all damn day," he said as he mimicked the motion of doing an extension with a harness around his head. "Everyday, that's all I did. Ya gotta have a big neck."
"I couldn't agree more," I replied.
Later that night, Steve hopped in my truck for the ride back to his hotel in Jersey where he was staying. We exchanged handshakes, hugs and phone numbers and planned to meet up again soon.
We did so a month later when he invited me back to the locker room after a show in Boston where I met Bret Hart, Vader, Mick Foley and quite a few others. We discussed many things that night including conditioning and nutrition, but that's another story for another day.
Until then, remember what Stone Cold said and make sure you're squatting heavy and, at least some of the time, for high reps (12-25). Keep making consistent progress and upping your weights and you will be buying new jeans before you know it.
Article written by Jason Ferruggia
**********
For the real truth about building massive muscle without steroids in less time than you ever thought possible, visit http://www.gainmusclesecrets.comLabels: high rep training, huge legs, leg training, legs growth, muscle growth, squat, squatting, tighs, weight training
Inexplicably, he was standing alone so we went right up to him and started talking. Before we knew it an hour had passed and we hadn't had a drink. Steve suggested that we head down the street to another bar and we were on our way.
"Am I really talking to Stone Cold Steve Austin like he's an old friend I've known for years?" I wondered. As a lifelong wrestling fan it seemed like a dream. Before I could ponder the situation any further, I felt a huge hand slap me on the back. "Ready, Jay?" Stone Cold asked.
Indeed, I was.
When we got to the next bar we grabbed a few bottles of Guiness and went over to a corner of the room where we continued our discussion which soon turned to training. While you are usually disappointed when you talk training with professional athletes or other famous big dudes after you learn that they built all their size on 50 sets of leg extensions and flyes, the conversation with Steve was actually quite surprising.
His favorite exercise was squats. "If you do a lot of heavy squatting, you're gonna get big; I don't give a sh*t what anyone says. I used to squat all the time. Loved to squat. It's the best exercise there is. My favorite squat workouts and the ones that really got my legs to grow were real high reps. I used to do 20-40 rep sets and my legs blew up."
"Yeah, high rep squatting is definitely one of the best things you can do to build huge legs." I said. "I first learned about that from reading Super Squats and some stuff about how Tom Platz used to train. You can't argue with the greatest legs in the history or bodybuilding."
***As a side note, my good friend recently moved next to former Olympic gold medal wrestler and former WWF world champion, Kurt Angle. While they were taking the kids out trick or treating the other night they started to talk training. Kurt said that he, too, loved high rep squats and had done something like 405 for 20 and 315 for 50 reps. More proof of the value of high rep squatting. (High rep leg presses or hack squats also work quite well).***
Steve told me that some of his other favorite mass building exercises were the big, old school basic compound movements. What a relief this was to hear. Although his training had evolved because of how beat up he was from years of wrestling he swore by the basics for getting big and strong.
No training talk with Stone Cold Steve Austin would be complete without asking him how he got such an enormous neck.
"Oh man, I had a neck harness and just did this sh*t all damn day," he said as he mimicked the motion of doing an extension with a harness around his head. "Everyday, that's all I did. Ya gotta have a big neck."
"I couldn't agree more," I replied.
Later that night, Steve hopped in my truck for the ride back to his hotel in Jersey where he was staying. We exchanged handshakes, hugs and phone numbers and planned to meet up again soon.
We did so a month later when he invited me back to the locker room after a show in Boston where I met Bret Hart, Vader, Mick Foley and quite a few others. We discussed many things that night including conditioning and nutrition, but that's another story for another day.
Until then, remember what Stone Cold said and make sure you're squatting heavy and, at least some of the time, for high reps (12-25). Keep making consistent progress and upping your weights and you will be buying new jeans before you know it.
Article written by Jason Ferruggia
**********
For the real truth about building massive muscle without steroids in less time than you ever thought possible, visit http://www.gainmusclesecrets.comLabels: high rep training, huge legs, leg training, legs growth, muscle growth, squat, squatting, tighs, weight training
posted by Frank Mori, 6.12.07
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Squats | The King Of Exercises For Muscle Mass
Tuesday, February 20, 2007
Going back a generation famous bodybuilding guys like Reg Park, Bill Pearl, Arnold and Franco all built their huge physiques with hard work on basic compound movements. Of those compound movements the squat (click for video) was considered the keystone, the focal point of the routine. Powerlifters too recognised that the squat was the barometer of their power, a gauge by which they could accurately calculate their peaking cycle. Yes, it was no secret that the squat, when worked sensibly but hard, produced phenomenal gains - it was considered the King of Lifts
A generation later and in many gyms, not all, but in many, the full squat is a forgotten movement. Many who do squat do not squat at all, they curtsy with the weight doing quarter squats for the pose. The squat rack is shunned in favour of the 45 degree angle leg press - why - because it's easier to look good with all those 45 pound plates on each side.
Is the King of Lifts - the Squat - losing it's crown?
To answer that for oneself, simply look at the top bodybuilders and powerlifters. One will note that the top men in either drug-free associations or others exhibit a thickness that can only be achieved from years of work on the heavy compound movements, the key of those movements being the squat. Yes, the top men in either bodybuilding or powerlifting recognised the squat for the truly great growth builder it is. Why, then, is the squat not a popular movement in many gyms?
Two main reasons are the answers:
Compare that with the leg press machine. No stabilising muscles are brought into play because the lifter is pushing the weight stack in a groove dictated by the machine. The lower bark muscles are not worked as the back is fully braced by the leg press seat. A lifter/bodybuilder who exclusively works the leg press and shuns the squat will not have built the power to squat with serious weight. Conversely, the lifter who squats regularly can cross over to the leg press effectively and use plenty of weight.
Judge yourself by the weight you are shifting in the compound movements. It is true that the top bodybuilders use exercises such as the leg press, leg extensions, lunges, etc but they have built their size and these exercises are movements for finishing and striating. A beginner or intermediate would do far better to shun these finishing exercises in favour of the squat. By the way, don't judge yourself as an advanced bodybuilder/powerlifter by the number of years you've been in the game, judge yourself honestly by the weight you are shifting in the compound movements.
Regardless of how many years you have been in the game if you have never squatted 500lbs you are still an intermediate. Yes that statement will anger some and hurt their pride but if it gets them in the squat rack it's worth it.
Lets move on to the 2nd point; Incorrect technique. If you've been in the game a while I'm sure you will have seen the lifter I am now going to describe. He will pack 45 pound plates on the squat rack, make lots of noise so that he has everyone's attention and then proceed to do quarter squats and thinks he's doing well.
Funny though, because he'll keep his legs covered up all the time with tracksuit bottoms. Why? because from his quarter squats, he still has little or no development of the legs. Get the picture? When you squat, squat at least to parallel. Full range movements are the movements that will give you the best results. Remember though, that when you do squat, concentrate fully on the DESCENT. In-depth research has proved that the beginner / intermediate often has a descent speed 3 times that of a world class lifter. In short, the world class lifter has learned to control the descent speed and thus can lift more. When you squat, focus fully on the descent and the ascent will be a lot easier.
There is so much that can be said about this great movement, but, in summary if you don't squat then make a decision to incorporate this exercise into your daily routine. Train the squat sensibly and supplement your diet wisely. Plan your squat routine over a 4 to 6 month period setting achievable short term goals along the way. After working hard for 4 to 6 months, assess your gains and then you will agree, that yes, the squat, is still the King of the Lifts.
When you've got the squat mastered, the next best thing is to add in a powerfull high calorie weight gainer, like CytoSport Cyto Gainer. This contains high quality whey protein, complex carbs and special fats such as MCT's and EFA's, that promote health and provide calorie dense energy. With the added calories or extra protein you'll find your legs grow like never before and your body takes on a thicker more mature kind of muscle. For some extra edge I recommend Novex Biotech Endothil-CR. During a double-blind, six-week body-building study, the active compound in Endothil-CR increased upper body strength by 100% and lower body strength by 249% after concentrated exercise (as measured by the amount of weight participants could bench press and leg press). And biceps circumference increased dramatically over placebo... more than a four-fold increase in circumference versus almost no increase with the placebo group (who were on the same body-building program).
A generation later and in many gyms, not all, but in many, the full squat is a forgotten movement. Many who do squat do not squat at all, they curtsy with the weight doing quarter squats for the pose. The squat rack is shunned in favour of the 45 degree angle leg press - why - because it's easier to look good with all those 45 pound plates on each side.
Is the King of Lifts - the Squat - losing it's crown?
To answer that for oneself, simply look at the top bodybuilders and powerlifters. One will note that the top men in either drug-free associations or others exhibit a thickness that can only be achieved from years of work on the heavy compound movements, the key of those movements being the squat. Yes, the top men in either bodybuilding or powerlifting recognised the squat for the truly great growth builder it is. Why, then, is the squat not a popular movement in many gyms?
Two main reasons are the answers:
- Laziness.
- Incorrect technique.
Compare that with the leg press machine. No stabilising muscles are brought into play because the lifter is pushing the weight stack in a groove dictated by the machine. The lower bark muscles are not worked as the back is fully braced by the leg press seat. A lifter/bodybuilder who exclusively works the leg press and shuns the squat will not have built the power to squat with serious weight. Conversely, the lifter who squats regularly can cross over to the leg press effectively and use plenty of weight.
Judge yourself by the weight you are shifting in the compound movements. It is true that the top bodybuilders use exercises such as the leg press, leg extensions, lunges, etc but they have built their size and these exercises are movements for finishing and striating. A beginner or intermediate would do far better to shun these finishing exercises in favour of the squat. By the way, don't judge yourself as an advanced bodybuilder/powerlifter by the number of years you've been in the game, judge yourself honestly by the weight you are shifting in the compound movements.
Regardless of how many years you have been in the game if you have never squatted 500lbs you are still an intermediate. Yes that statement will anger some and hurt their pride but if it gets them in the squat rack it's worth it.
Lets move on to the 2nd point; Incorrect technique. If you've been in the game a while I'm sure you will have seen the lifter I am now going to describe. He will pack 45 pound plates on the squat rack, make lots of noise so that he has everyone's attention and then proceed to do quarter squats and thinks he's doing well.
Funny though, because he'll keep his legs covered up all the time with tracksuit bottoms. Why? because from his quarter squats, he still has little or no development of the legs. Get the picture? When you squat, squat at least to parallel. Full range movements are the movements that will give you the best results. Remember though, that when you do squat, concentrate fully on the DESCENT. In-depth research has proved that the beginner / intermediate often has a descent speed 3 times that of a world class lifter. In short, the world class lifter has learned to control the descent speed and thus can lift more. When you squat, focus fully on the descent and the ascent will be a lot easier.
There is so much that can be said about this great movement, but, in summary if you don't squat then make a decision to incorporate this exercise into your daily routine. Train the squat sensibly and supplement your diet wisely. Plan your squat routine over a 4 to 6 month period setting achievable short term goals along the way. After working hard for 4 to 6 months, assess your gains and then you will agree, that yes, the squat, is still the King of the Lifts.
When you've got the squat mastered, the next best thing is to add in a powerfull high calorie weight gainer, like CytoSport Cyto Gainer. This contains high quality whey protein, complex carbs and special fats such as MCT's and EFA's, that promote health and provide calorie dense energy. With the added calories or extra protein you'll find your legs grow like never before and your body takes on a thicker more mature kind of muscle. For some extra edge I recommend Novex Biotech Endothil-CR. During a double-blind, six-week body-building study, the active compound in Endothil-CR increased upper body strength by 100% and lower body strength by 249% after concentrated exercise (as measured by the amount of weight participants could bench press and leg press). And biceps circumference increased dramatically over placebo... more than a four-fold increase in circumference versus almost no increase with the placebo group (who were on the same body-building program).
Labels: leg training, muscle gain, muscle growth, muscle mass, squat
posted by Frank Mori, 20.2.07
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