I know the squat is an excellent lower body exercise, as well as working the abs and back. I know it really hits the quads and one doesn’t necessarily need exercises like the leg extension. But what about the hamstrings and calves? Does the squat work the hamstrings and calves well enough that the hamstring curl isn’t needed? Would it stimulate the calves enough without having to do the various raises?
As a side note, I incorporate weighted lunges into my workout with the back squat. Just wondering if I can concentrate more on squats and lunges rather than throwing in the extensions, curls and raises. Goal is more overall size on the leg as well as muscularity.
With all the varieties of squats and deadlifts you can easily cover all the quad and posterior chain muscles. Add in some calf raises and you’re all set. Hamstrings are best worked with straight-leg deadlifts, glute-ham raises and good mornings but an occasional set on the leg curl machine will hit the muscles from the other angle (i.e. the upper leg stays stationary).
Bottom line is that there’s no need to limit yourself. Focus on the basic compound lifts and go heavy. Then, throw in some accessory work if you feel like it.
Squats are the best but you need supplementary exercise to build strength and muscle as well.
It’s more efficient to train squats first then train leg curls, calf raises, and abs afterwards. This is true no matter what your goal is. Just squatting or just doing supplementary exercises isn’t enough.
Thank you for the comments gentlemen. Right now I have two programs I follow, one is TBT and the other a 3 day split. On the split program I have the leeway to get a bit more in-depth with exercises, but still like to keep it simple. So on the leg/shoulder day I’m doing 4 x squat, 4 x overhead lunge and 4 x hamstring curl for my legs and overhead press for shoulders as well as some lateral DB work. The squats are in the 6 rep range. I like the overhead lunge as many articles here stress the importance of single leg work.
I ‘kinda’ like the leg extension, but with the squats and lunges they seem pretty redundant.
[quote]FightingScott wrote:
Squats are the best but you need supplementary exercise to build strength and muscle as well.
It’s more efficient to train squats first then train leg curls, calf raises, and abs afterwards. This is true no matter what your goal is. Just squatting or just doing supplementary exercises isn’t enough. [/quote]
I dunno, sometimes i like to do this quad workout for 4-6 weeks…
Leg Ext 3x4-8
Leg Press 3x4-10
Squat 5 sets (either 12+ or pyramid down to singles)
[quote]Kruiser wrote:
With all the varieties of squats and deadlifts you can easily cover all the quad and posterior chain muscles. Add in some calf raises and you’re all set. Hamstrings are best worked with straight-leg deadlifts, glute-ham raises and good mornings but an occasional set on the leg curl machine will hit the muscles from the other angle (i.e. the upper leg stays stationary).
Bottom line is that there’s no need to limit yourself. Focus on the basic compound lifts and go heavy. Then, throw in some accessory work if you feel like it.[/quote]
I agree with this^^
I’ve also found I get a better contraction of the agonist if I stretch the antagonist during the rest periods of the exercise. So, for example, if your doing glute/ham raises or leg curls stretch the quads in between sets. This goes along with stretching and warming up the agonist of the exercise.
Squats are so good because force is literally applied all over the body. Your body is essentially receiving the signal that it is in danger of being crushed.
[quote]hexx wrote:
Squats are so good because force is literally applied all over the body. Your body is essentially receiving the signal that it is in danger of being crushed. [/quote]
Yes. Your avatar says it all.
Anyway, I think the unilateral and more “functional” movements (by “functional” I mean movements that simulate walking and running) like lunges and sled drags should come hand in hand with squats. Nonetheless, other than deadlifts, nothing can replace squats when it comes to packing on mass and lifting heavy ass weight.