How to grow big legs without Squats ?
I really need to work on getting my legs/glutes bigger. Squats literally destroys my knees. Last year I tore the cartilage behind my knee cap by going too low and too heavy. Basically took me out of doing any leg workouts for a couple months besides calves. My knee's are pretty much back to 100% now but I refuse to do squats again and risk injury. I can deadlift with the HammerStrength deadlift rack and do pretty much any other leg workout. The range of motion is still not all the way on some workouts just to play it safe. Leg extensions hurt the most.
Basically just want the best advice for what workouts work the best for growing big legs and what rep range to go with. I'd much rather go with a light weight high rep high volume routine then heavy weight. thanks for any help
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You can't!
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Haha, no seriously.
So, what you're saying is that you aren't able to do any exercises with much knee flexion, right?
What immediately comes to my mind are things like;
- Sumo Deadlift
- RDL
- Hip Thrusts, even though they are more engaging the glutes
- Step ups (with barbell or dumbbells)
If possible you could slowly work on box squats. Start relatively high and work you way down, until you hit a point where it's getting uncomfortable.
Other than that, try Bulgarian split squats or lunges, but maybe they are to taxing already.
Have you seen a physiotherapist already?
Great advice below. You can also try goblin squats with dumbbells or kettle bells. Also super set your leg workout keep the reps 15-20 and fry those puppies.
Try the MTUT method. The time under tension chart is something like this:
6-15 reps 40-60 sec
seconds per rep:
6reps - 7-10 sec
7reps - 6-8sec
8reps - 5-7sec
9reps - 5-6sec
10reps - 4-6sec
11reps - 4-5sec
12reps - 4-5sec
13reps - 4sec
14reps - 3-4sec
15reps - 3-4 sec
And also check my leg workout routine i just posted few days ago. Did you try to work them 2 or 3 times a week/???
Another Thing is tempo. Try a 4 second eccentric on your exercises to really focus on form and connection. Doing slower reps with quality contraction also demands lower weight, taking the stress off your joints without sacrificing muscle work.
You could also try squatting to a bench. Adjust the height so you go as low as you can without pain or bad form. Squatting to a bench and splitting the motion in two will take away the stress of turning the eccentric to a concentric motion, which otherwise tends to stress the joint.
Good advice +2
Have you checked your form on your squats? Because thats more then likely your problem. And you can never go to low on squats, the most tension on your knee occurs at parallel.
If you dont wanna squat its fine though. Wide sumo leg presses and sldl for hammies. Hack squat, leg presses, bw lunges etc for quads.
Glute thrust for glutes.
Stick to high reps. I recommend a 20 rep set aka widowmaker on hack squat or leg press to end the workout.
I'm almost positive my form was off, i was never big on doing squats but i knew it was the best way to grow so i forced myself to do them, starting light weight to try and work on form.. i never really felt good about it tho even tho i had a trainer watch me to point out what i was doing wrong. He said it was actually good form but recommended bringing my feet a little wider and pointing my toes out a little. i dunno something about it still didnt feel right tho lol and now im just nervous about re-injuring my knee so rather stay away .
RustyhookerThis video is very long but the info is pretty cool.
. https://youtu.be/WNgxBfWvIzE
Kai green and far rah interview
I agree w rusty man. Higher reps for legs. Pump as much blood n to the muscle as possible.
Here's an example of a giant set I did earlier.
Low n close leg press sets of 12. I did triple stops. For 6 reps then pumped out 6 fast ones.
Hack squats low n v stance w feet 12 reps
One legged leg press 15 reps per leg.
I went through that 3 times. Just to give u an example. Time under tension is a great intensity technique.
I just did legs today and I did leg press high n close 15 reps then right to high n wide 15 reps, then 12 reps high n close right to 12 reps high n wide and so on until i got down to 8 n 8 .. then i did the same thing on the hack squat machine except going wide first and right to close after.. I go a little higher with the footing cuz ive noticed when i go too low it starts to hurt my knee a little. It'll get stronger in time .. hopefully lol
RustyhookerKai green and his trainer posted a video. Leg press buddy. Get the reps 15-20 and sets to failure. Drops are awesome. I'm older and knees getting sore. Switched to high reps and legs grow fast with less knee pressure. I literally dropped from 725 x 12 to 450 x 15. Change foot position. Just pump pump pump. Can you hack squat?
Ya I've been hearing alot that high reps is the way to go, which is what I prefer so that's good news. And ya I use the hack squat machine, my knees getting better to the point where I can pretty much go all the waay down but i also don't wanna push it too fast and tear it again. I like the workout tho cuz you really dont need alot of weight on it .. towards the end I take all the weight off and just rep out till failure and never lock out, just constant tension
I wrote this some time ago. Might help you out.
https://www.eroids.com/forum/training-nutrition-diet/workout-exercise/fa...
RustyhookerJust listen to the body. Save the super deep for later when you're further along. I try to hit 90 and then press up. I used to live the heavy stuff for full range. It just felt good! But, gotta lift smart too. Give it a try, I went up to 27 thighs quickly. Genetics for me.
There's glucosamine, fish oil etc to help lube joints toi.
U can do a ton of stuff on a leg press machine. I squat, but do it later n my workout when I'm warmed up.
As far as leg press goes. Foot positioning , high n wide, high n close, low n close, and one legged. Just to name a few. And u can add some intensity techniques n there a well.
Rustyhooker+2
Thanks man
Ok cool, I use leg press all the time and recently just started going real close and it crushed my quads, in a good way