Been doing a fair amount of research on this as of late. What are everyone’s thoughts on the implementation of proper box squats into a bodybuilding routine as the main leg movement?
Why the box variety?
Well… I haven’t used them for bb’ing but even using them PL rep schemes, I’ve gotten a lot of hip, ass, and hamstring hypertrophy out of them. That’s doing them Westside style. I’m not sure if there’s better choices as far as hypertrophy goes.
Will training box squats in the proper BBing rep ranges, tempo, etc. be effective for getting bigger legs? Probably, yes.
Will box squats be a better tool for building big legs than traditional BBing exercises? Most likely not.
So why reinvent the wheel?
nothing wrong with box squats. If you like em, do em.
I’ve been using box front squats as my main leg movement for a few months now and my legs are growing just fine
[quote]jp_dubya wrote:
Why the box variety?[/quote]
For a number of reasons. One is consistent depth, not that I have depth issues whatsoever but sometimes it’s nice to use the box to take the guesswork out of the squat. That way I can focus on the other parts of the lift. Two and most importantly, is muscular development. In theory squatting from a box recruits more muscles from the posterior chain because it allows one to safely squat wider and sit back more. Also in theory, it recruits the activation of more fibers at the bottom position of the lift by eliminating the stretch reflex provided by the hamstrings in a free squat.
My only concern is quad development. I think Louie Simmons asserted once that the amount of quad activation in a wider, powerlifting style squat is precisely the same as in a narrower one, only you can do more weight because you’re adding in more of the posterior chain. The the quads are stressed the same, they just get a little more help I guess which allows bigger loads. But yeah that’s the only thing I’m wondering about in the long term.
oh and as far as rep schemes go everyone, yesterday i did 5x10 with a beltless drop set of 20 following…could mix it up though 5x5, 6x8, 4x12, 3x20, stuff like that.
[quote]JLederach wrote:
Been doing a fair amount of research on this as of late. What are everyone’s thoughts on the implementation of proper box squats into a bodybuilding routine as the main leg movement? [/quote]
The Box Squats for Bodybuilders:
http://www.T-Nation.com/free_online_article/sports_body_training_performance/the_box_squat_for_bodybuilders
Basically talks about using it as an activation exercise at the start of leg day, rather than as a “main” leg movement.
i like low box squats because it doesnt put pressure on my bad disc. plus i dont feel like passing out after twelve reps. i can focus on putting more power into each rep.
i use a close stance, and keep the box as low as i can while still keeping an arched back and descend slowly to hit my quads more, but i still feel it favor my hamstrings.
but i do backwards sled drags after so those pump my quads very well
I always start with some light Box Squats to loosen up my shit. Then pound out some front squats and your legs are gonna be growing in no time
[quote]lbraga wrote:
I always start with some light Box Squats to loosen up my shit. Then pound out some front squats and your legs are gonna be growing in no time[/quote]
Yeah i think this will be the approach i take for a while. I’m gonna do what that article Chris posted says and hit a few good sets of box squats, then front squat with a 5x5 scheme. I’ll probably just work up to one hard set of 10 or so on the box before hand and really hit the posterior chain
you can pack alot of box squats and sled drags into a week