Am I a Pussy?

Training Bodybuilding
1

Hey guys I’ve been training on and off for about 5, within the last few years i’ve come down from 260 lbs to between 200-2220 and i carried a lot of weight on my lower body. I neglected training legs becuase i didn’t want my lower body to get any larger (i know now that i’m a dumb fuck for doing this). Anyways i’ve started to add squats into my routine after neglecting legs for so long.

Here are my stats:
Height 5’10
Weight 210lbs

Bench 315
Deadlift 420
Squat… 240 (this is my 1rm and when i do it, it feels like my hams are guna explde)

My squat is absolutely ridiculous.

Any advice? Apart from squat more, as i already know this.

2

Are you asking how to increase your squat?

Do some mobility work for you hams if they feel tight.

3

[quote]Marzouk wrote:
Hey guys I’ve been training on and off for about 5, within the last few years i’ve come down from 260 lbs to between 200-2220
[/quote]

You get up to a ton?!?!

Lol alright, Apart from adding squats into your routine, id add a full leg day. Honestly, something like having genetically larger legs should be embraced. Squats by themselves are not going to cut it. Thats like attempting to build a structure, and only laying down the foundation, it’s like “Wow great, you have a solid base…but uh, wheres the rest of the building?” ya mean?

4
5

[quote]Akuma01 wrote:

[quote]Marzouk wrote:
Hey guys I’ve been training on and off for about 5, within the last few years i’ve come down from 260 lbs to between 200-2220
[/quote]

You get up to a ton?!?!

Lol alright, Apart from adding squats into your routine, id add a full leg day. Honestly, something like having genetically larger legs should be embraced. Squats by themselves are not going to cut it. Thats like attempting to build a structure, and only laying down the foundation, it’s like “Wow great, you have a solid base…but uh, wheres the rest of the building?” ya mean?[/quote]

I was hoping you’d reply Akuma. Today was leg day for me, i’ve started using a 5 day split training each body part twice a week and 1 day for arms, abs and weaknesses.

Squat
Leg ext
leg curl
Calf raises
Good mornings.

For as long as i remember whenever i train legs i almost certainly end up cramping my hamstrings.
I don’t know if i have crappy insertion points or they are just too tight.

Thanks for the vote of confidence dickbag i was expecting some kind of abuse lol!

6

[quote]Akuma01 wrote:

[quote]Marzouk wrote:

You get up to a ton?!?!
[/quote]

Depends if i’m bulking or not lol

7

[quote]Marzouk wrote:

[quote]Akuma01 wrote:

[quote]Marzouk wrote:
Hey guys I’ve been training on and off for about 5, within the last few years i’ve come down from 260 lbs to between 200-2220
[/quote]

You get up to a ton?!?!

Lol alright, Apart from adding squats into your routine, id add a full leg day. Honestly, something like having genetically larger legs should be embraced. Squats by themselves are not going to cut it. Thats like attempting to build a structure, and only laying down the foundation, it’s like “Wow great, you have a solid base…but uh, wheres the rest of the building?” ya mean?[/quote]

I was hoping you’d reply Akuma. Today was leg day for me, i’ve started using a 5 day split training each body part twice a week and 1 day for arms, abs and weaknesses.

Squat
Leg ext
leg curl
Calf raises
Good mornings.

For as long as i remember whenever i train legs i almost certainly end up cramping my hamstrings.
I don’t know if i have crappy insertion points or they are just too tight.

Thanks for the vote of confidence dickbag i was expecting some kind of abuse lol!
[/quote]

1 compound
1 Quad
1 ham
1 calf
1 lower back (Unless you meant Romanian Deadlifts, which are actually a hamstring movement)

Thats what you just said your routine was.

First thing is first, up that. That’s not a leg workout, that’s a Gym appearance =p
Secondly, if your hamstrings are tight, you may want to try some Pre workout stretching/rolling out. Take just a couple mins (like 2-5) on a treadmill, just to get the blood pumping. Then take a good 5-10min to stretch your legs/roll on a…Fuck its slipping my mind. It’s like a freaking foam tube meant to roll on.

8

How about you do hams and quads on different days?

9

[quote]Akuma01 wrote:

[quote]Marzouk wrote:

[quote]Akuma01 wrote:

[quote]Marzouk wrote:
Hey guys I’ve been training on and off for about 5, within the last few years i’ve come down from 260 lbs to between 200-2220
[/quote]

You get up to a ton?!?!

Lol alright, Apart from adding squats into your routine, id add a full leg day. Honestly, something like having genetically larger legs should be embraced. Squats by themselves are not going to cut it. Thats like attempting to build a structure, and only laying down the foundation, it’s like “Wow great, you have a solid base…but uh, wheres the rest of the building?” ya mean?[/quote]

I was hoping you’d reply Akuma. Today was leg day for me, i’ve started using a 5 day split training each body part twice a week and 1 day for arms, abs and weaknesses.

Squat
Leg ext
leg curl
Calf raises
Good mornings.

For as long as i remember whenever i train legs i almost certainly end up cramping my hamstrings.
I don’t know if i have crappy insertion points or they are just too tight.

Thanks for the vote of confidence dickbag i was expecting some kind of abuse lol!
[/quote]

1 compound
1 Quad
1 calf
1 lower back (Unless you meant Romanian Deadlifts, which are actually a hamstring movement)

Thats what you just said your routine was.

First thing is first, up that. That’s not a leg workout, that’s a Gym appearance =p
Secondly, if your hamstrings are tight, you may want to try some Pre workout stretching/rolling out. Take just a couple mins (like 2-5) on a treadmill, just to get the blood pumping. Then take a good 5-10min to stretch your legs/roll on a…Fuck its slipping my mind. It’s like a freaking foam tube meant to roll on.[/quote]

Ok i’ll try a decent warm up and stretch before i do my work out. Thanks Kuma! I mite incorporate some front squats, romanian deadlifts and standing calf raiases along with the seated.

10

[quote]Ct. Rockula wrote:
How about you do hams and quads on different days?[/quote]

This could be a possibility…

11

I just started training legs again about a month ago after a back injury/being a pussy had me not train them for about a year.
I started with a max 5rm of 175 and hit a fairly easy 5reps with 205 this past week.
I’m bulking, so i’ve put on 10lbs.
While putting on that additional 10lbs, i’ve already put an inch and a half on each thigh measurement.
Given, it was from 23" to 24.5", but i’m still kinda pumped about it. Hoping to continue that sort of growth.

I’m doing
Squats 5x5 up to 205 on top set
Lunges holding dbs 3x6/leg up to holding 65lbers for all 3 sets
Hamstring curls 3x10 25lb plate and a 5
Glute/Ham raises 3x10 Holding a 25lb plate
Leg press machine burnout 1x20 215lbs on the leg press, ROM so that knees pretty much touch chest on every rep

My hams have always been weak and this program has brought them up pretty well for me.

12

You know a great lift to assist the squat? The dead-lift. With a 420 lb DL, I would definitely expect you to have a bigger squat in you. What do you leg press and ham curl?

You smoke my bench but FWIW when I had a 420 lb DL, my squat was around 390 lb. I hold nothing back, I have triggered nose-bleeds, burst blood vessels across my face, chest and shoulders and not been afraid to go for another rep when I barely made the last.

i) Form \ technique. Probably something going on. How wide a stance? Foot angle? Bar position? Knee travel? Play around, you might be setting up in a position not suitable for you. Ham stress might indicate too wide a stance, no hip drive etc. Post a vid in case you good-morning the weight or some other common issue.

ii) Progression scheme. You won’t get into a position of having a weak lift if you have regular progression scheme, increasing reps\weight session to session. Rippetoe, 531 etc. are good in that set fixed progression for you to take away the “what should I lift today factor” that can lead to stagnation. At the minimum, do you have a log book and try and beat it session to session?

ii) Yes, you might be a pussy, at squats least. You haven’t been adding enough weight session to session and you probably don’t push your squat to the limit. Are you comfortable failing a squat in a cage? I would practice failing a few and escaping from under the safety bars. This give you confidence you can really push it. The most awesome squats are the ones you don’t think you will complete.

13

[quote]Kvetch wrote:
You know a great lift to assist the squat? The dead-lift. With a 420 lb DL, I would definitely expect you to have a bigger squat in you. What do you leg press and ham curl?

You smoke my bench but FWIW when I had a 420 lb DL, my squat was around 390 lb. I hold nothing back, I have triggered nose-bleeds, burst blood vessels across my face, chest and shoulders and not been afraid to go for another rep when I barely made the last.

i) Form \ technique. Probably something going on. How wide a stance? Foot angle? Bar position? Knee travel? Play around, you might be setting up in a position not suitable for you. Ham stress might indicate too wide a stance, no hip drive etc. Post a vid in case you good-morning the weight or some other common issue.

ii) Progression scheme. You won’t get into a position of having a weak lift if you have regular progression scheme, increasing reps\weight session to session. Rippetoe, 531 etc. are good in that set fixed progression for you to take away the “what should I lift today factor” that can lead to stagnation. At the minimum, do you have a log book and try and beat it session to session?

ii) Yes, you might be a pussy, at squats least. You haven’t been adding enough weight session to session and you probably don’t push your squat to the limit. Are you comfortable failing a squat in a cage? I would practice failing a few and escaping from under the safety bars. This give you confidence you can really push it. The most awesome squats are the ones you don’t think you will complete.

[/quote]

I think my form is pretty good, but i’m guessing everyone thinsk that!

Bar is about 4’’ below my neck, feet around 20 degrees, and i think i sit back enough.

It just doesn’t feel natural. I’ve got a feeling its something to do with my hip mobility maybe.

I think i’ve got a problem with my lower leg position. I don’t mean when squatting i mean all the time. When my knee is straight my feet are externally rotated about 15 degrees and i’m not sure if this normal or not. I read somewhere that if they lateral hamstring is more developed than the medial ham this causes the lower leg to be externally rotated.

Any ideas if this could cause a problem with my squat?

14

[quote]Marzouk wrote:

[quote]Kvetch wrote:
You know a great lift to assist the squat? The dead-lift. With a 420 lb DL, I would definitely expect you to have a bigger squat in you. What do you leg press and ham curl?

You smoke my bench but FWIW when I had a 420 lb DL, my squat was around 390 lb. I hold nothing back, I have triggered nose-bleeds, burst blood vessels across my face, chest and shoulders and not been afraid to go for another rep when I barely made the last.

i) Form \ technique. Probably something going on. How wide a stance? Foot angle? Bar position? Knee travel? Play around, you might be setting up in a position not suitable for you. Ham stress might indicate too wide a stance, no hip drive etc. Post a vid in case you good-morning the weight or some other common issue.

ii) Progression scheme. You won’t get into a position of having a weak lift if you have regular progression scheme, increasing reps\weight session to session. Rippetoe, 531 etc. are good in that set fixed progression for you to take away the “what should I lift today factor” that can lead to stagnation. At the minimum, do you have a log book and try and beat it session to session?

ii) Yes, you might be a pussy, at squats least. You haven’t been adding enough weight session to session and you probably don’t push your squat to the limit. Are you comfortable failing a squat in a cage? I would practice failing a few and escaping from under the safety bars. This give you confidence you can really push it. The most awesome squats are the ones you don’t think you will complete.

[/quote]

I think my form is pretty good, but i’m guessing everyone thinsk that!

Bar is about 4’’ below my neck, feet around 20 degrees, and i think i sit back enough.

It just doesn’t feel natural. I’ve got a feeling its something to do with my hip mobility maybe.

I think i’ve got a problem with my lower leg position. I don’t mean when squatting i mean all the time. When my knee is straight my feet are externally rotated about 15 degrees and i’m not sure if this normal or not. I read somewhere that if they lateral hamstring is more developed than the medial ham this causes the lower leg to be externally rotated.

Any ideas if this could cause a problem with my squat?[/quote]

depending on what your goals are, I’d find a squat variation that works for you and stop sweatin so much about it. some people just arent built to squat, just like some arent meant to bench or deadlift. obviously, take the proper steps to address form issues, mobility issues, and the like but dont worry too much about it. the back squat never felt natural to me. i trained it often but never got really good at it. i switched to front squats with my heals elevated and have started to see a huge difference in my leg development.

now before people freak out and paraphrase my post saying i said not to squat, i didnt say that. i just said find a variation that works with your body and get strong at it. im sure akuma can give you some advice on what might work as a substitution.

15

[quote]actionboy wrote:

[quote]Marzouk wrote:

[quote]Kvetch wrote:
You know a great lift to assist the squat? The dead-lift. With a 420 lb DL, I would definitely expect you to have a bigger squat in you. What do you leg press and ham curl?

You smoke my bench but FWIW when I had a 420 lb DL, my squat was around 390 lb. I hold nothing back, I have triggered nose-bleeds, burst blood vessels across my face, chest and shoulders and not been afraid to go for another rep when I barely made the last.

i) Form \ technique. Probably something going on. How wide a stance? Foot angle? Bar position? Knee travel? Play around, you might be setting up in a position not suitable for you. Ham stress might indicate too wide a stance, no hip drive etc. Post a vid in case you good-morning the weight or some other common issue.

ii) Progression scheme. You won’t get into a position of having a weak lift if you have regular progression scheme, increasing reps\weight session to session. Rippetoe, 531 etc. are good in that set fixed progression for you to take away the “what should I lift today factor” that can lead to stagnation. At the minimum, do you have a log book and try and beat it session to session?

ii) Yes, you might be a pussy, at squats least. You haven’t been adding enough weight session to session and you probably don’t push your squat to the limit. Are you comfortable failing a squat in a cage? I would practice failing a few and escaping from under the safety bars. This give you confidence you can really push it. The most awesome squats are the ones you don’t think you will complete.

[/quote]

I think my form is pretty good, but i’m guessing everyone thinsk that!

Bar is about 4’’ below my neck, feet around 20 degrees, and i think i sit back enough.

It just doesn’t feel natural. I’ve got a feeling its something to do with my hip mobility maybe.

I think i’ve got a problem with my lower leg position. I don’t mean when squatting i mean all the time. When my knee is straight my feet are externally rotated about 15 degrees and i’m not sure if this normal or not. I read somewhere that if they lateral hamstring is more developed than the medial ham this causes the lower leg to be externally rotated.

Any ideas if this could cause a problem with my squat?[/quote]

depending on what your goals are, I’d find a squat variation that works for you and stop sweatin so much about it. some people just arent built to squat, just like some arent meant to bench or deadlift. obviously, take the proper steps to address form issues, mobility issues, and the like but dont worry too much about it. the back squat never felt natural to me. i trained it often but never got really good at it. i switched to front squats with my heals elevated and have started to see a huge difference in my leg development.

now before people freak out and paraphrase my post saying i said not to squat, i didnt say that. i just said find a variation that works with your body and get strong at it. im sure akuma can give you some advice on what might work as a substitution. [/quote]

I think i might try a variation, front squat sounds like a plan, although i aint guna give up on my back squat yet, a few months of twice a week and you never i could hit 315

16

If you have a 315 bench and 420 deadlift, you are definitely capable of having a strong squat, it’ll just take some extra time to make up for the neglect.

Pick some method of progression, and work on putting weight on the bar. IMO, you would be better served by trying to progress on a few choice compound movements rather than isolation exercises at this point, just because your squat is so low…but others may disagree

17

[quote]Marzouk wrote:

[quote]Ct. Rockula wrote:
How about you do hams and quads on different days?[/quote]

This could be a possibility…[/quote]

So its settled.

Leg training, for me, usually puts one group over the other…if I do it all in one day. Like, I’ll do squats and half ass on RDL’s.

My solition was to treat them as their own body part so I could give them the correct amount of attention. I don’t think you can go wrong with this approach.

My quad day is

Leg Press
Hack Squat
Font Squat…dwitching to Zercher this week
Leg Extension

Hams

Single Leg Curl
RDL
Glute Bridge
Gironda Ham Curl

I’m never going back to doing the whole lower body in one session again.

18

[quote]Marzouk wrote:
I think my form is pretty good, but i’m guessing everyone thinsk that!
[/quote]

Heh - yeah. I think I have great form until I add more weight on the bar and then have go back to the drawing board. Always need to learn and adapt as the weight goes up.

[quote]
Bar is about 4’’ below my neck, feet around 20 degrees, and i think i sit back enough.

It just doesn’t feel natural. I’ve got a feeling its something to do with my hip mobility maybe.

I think i’ve got a problem with my lower leg position. I don’t mean when squatting i mean all the time. When my knee is straight my feet are externally rotated about 15 degrees and i’m not sure if this normal or not. I read somewhere that if they lateral hamstring is more developed than the medial ham this causes the lower leg to be externally rotated.

Any ideas if this could cause a problem with my squat?[/quote]

I can’t comment on structural issues but go see a physio if concerned. Well worth getting it diagnosed now and avoid causing greater imbalances if left untreated.

You can say you have good form once it feels natural :slight_smile: I can only really comment on what issues there might be on seeing a squat or if you can describe more about what doesn’t feel right. If you have never watched video of yourself squatting before then give it a go, you too will probably identify issues.

If you’ve neglected leg training then a weak squat is probably just weak legs\glutes and your DL form might have adapted to use more lower back.

19

Oh, and another fix for this is mobility work

I really like doing external and internal rotaions

pretty much stand on one leg and circle your foot around a target at around navel height…both ways…increase height as you get better.

20

On Jo DeFranco’s program for washed up meatheads there’s a really good warm up mobility drill, I think its called the agile 8 or something, really good for warming up before squats and legs, I’ve tried it and incorporated it into my warm up, I use that as a warm up and stretching and foam rolling to warm down after heavy squats.

Good luck, and in response to your question, no I do not think your a pussy. A close to double body weight dead lift is respectable.

Just to throw my two cents in…

I wouldn’t do good mornings for anything under reps of 5
Ab strengthening exercises like heavy cable crunches will help your squat believe it or not
Sumo dead lifts and wide back squats and belt squats are great for strengthening the hips hamstrings and abductors
Belt squats are a very underrated leg exercise as they allow the legs to work to their max without being restricted by the lower back, you can really work on higher reps without taxing the back.
All the reps and sets from these compound assistance movements help add strength and muscle mass to the hips and thighs which bring up your big lifts and give you the base to start shaping.

Good luck, imagine what your dead lift will be when you can squat 400LB!