Legs get stronger but don't grow???

[theprodgicalson]

@Docd187123 lifting shoes are clearly superior to using a plate or board under your heal. Not everyone can justify spending $100+ on them tho. Been contemplating ordering a pair of do-wins for the longest. Ever use/have a pair?

 

[Docd187123]

@Docd187123 lifting shoes are clearly superior to using a plate or board under your heal. Not everyone can justify spending $100+ on them tho. Been contemplating ordering a pair of do-wins for the longest. Ever use/have a pair?

The price can make or break I understand. Never tried do-wins but I own a set of Adidas powerlift 2.0 which I got on sale a dicks sporting goods for like 80$ and hey had free shipping at the time. Cannot buy them in store only online.

If money were no option I would go with Ristos or Adidas Adipowers. A cheaper yet still great shoe is Pendlay's Oly shoe as well.

 

[theprodgicalson]

Those pendlays are the ones I was referring to. They're made by do win for pendlay. Found them for $100. Im on vacation and was at the Reebok outlets and saw a pair of theirs lifting shoes for $90; but my girlfriend talked me out of them. They were all neon yellow anyways. I think you convinced me to give the pendlays a shot

 

[Docd187123]

If you try them out PM me let me know how you like them. I've considered them but just don't know anyone in person whose used them. A few online guys have and liked them but Idk.

 

[ShredMN]

I think I'm going to order some Ryderwear Raptor-Gs come Friday. Those orange and black ones look awesome. I'll report on them in 2 weeks if I end up pulling the trigger and buying them.

 

[Virola]

I don't do anything with my legs besides squatting and my quads are just over 27'' and painted with stretch marks (bad skin genetics), even across the Vastus Medialis.

The heel changes your hip angle slightly and takes a little needed ankle mobility out of the equation, making it easier to hit ATG. I love how a heel feels when squatting, but I much prefer squatting barefoot...then again ankle mobility has never been a problem for me, but I think squatting barefoot will help improve poor ankle mobility.

I really liked this video I just saw the other day, although I can't actually remember how much I learned from it:

 

[FuriousWO]

I can add squats 3x week, that's no problem and honestly the easiest with my current workout routine.

 

[Docd187123]

I can add squats 3x week, that's no problem and honestly the easiest with my current workout routine.

You wouldn't want 3 heavy back squat sessions a week unless you're at a novice or advanced novice level which means you can recover from a workout stress in 24-48hrs. You could add in some variation to alter the stress and make it more manageable to have 3 heav-ier days. Maybe 1-2days low bar back squat, 1 front squat day, and 1 box squat or pause squat day?

 

[Mayne]

Nobody mentioned hack squats? I think they are great mass builder, I believe even Vince Urbank does them but I am not sure completely. But have to echo free weight ones also as others suggested.

 

[nfdeilvs]

Oly shoes are a great investment. I love my adipowers. Never going back to a flat shoe

 

[boxcar]

Effects of Low-Versus High Load Resistance Training – Research Review
http://www.bodyrecomposition.com/research-review/effects-of-low-versus-high-load-resistance-training-research-review.html/


Schoenfeld BJ, Peterson MD, Ogborn D, Contreras B, Sonmez GT. Effects of Low- Versus High-Load Resistance Training on Muscle Strength and Hypertrophy in Well-Trained Men. J Strength Cond Res. http://journals.lww.com/nsca-jscr/pages/articleviewer.aspx?year=9000&issue=00000&article=96938&type=abstract

The purpose of this study was to compare the effect of low- versus high-load resistance training (RT) on muscular adaptations in well-trained subjects.

Eighteen young men experienced in RT were matched according to baseline strength, and then randomly assigned to 1 of 2 experimental groups: a low-load RT routine (LL) where 25-35 repetitions were performed per set per exercise (n = 9), or a high-load RT routine (HL) where 8-12 repetitions were performed per set per exercise (n = 9). During each session, subjects in both groups performed 3 sets of 7 different exercises representing all major muscles. Training was carried out 3 times per week on non-consecutive days, for 8 total weeks.

Both HL and LL conditions produced significant increases in thickness of the elbow flexors (5.3 vs. 8.6%, respectively), elbow extensors (6.0 vs. 5.2%, respectively), and quadriceps femoris (9.3 vs. 9.5%, respectively), with no significant differences noted between groups. Improvements in back squat strength were significantly greater for HL compared to LL (19.6 vs. 8.8%, respectively) and there was a trend for greater increases in 1RM bench press (6.5 vs. 2.0%, respectively).

Upper body muscle endurance (assessed by the bench press at 50% 1RM to failure) improved to a greater extent in LL compared to HL (16.6% vs. -1.2%, respectively).

These findings indicate that both HL and LL training to failure can elicit significant increases in muscle hypertrophy among well-trained young men; however, HL training is superior for maximizing strength adaptations.

This doesnt make ANY sense, or I am reading this wrong.

How can training in high reps be better than low reps for strength? Last time I checked I get alot stronger training 3x5 than 4x10 reps.
Of course I increase the weight when I train high reps for fun, but with compound movents with low reps is superior for strength? no?

 

[weighted chinup]

You wouldn't want 3 heavy back squat sessions a week unless you're at a novice or advanced novice level which means you can recover from a workout stress in 24-48hrs. You could add in some variation to alter the stress and make it more manageable to have 3 heav-ier days. Maybe 1-2days low bar back squat, 1 front squat day, and 1 box squat or pause squat day?

How productive do you think it would be if an intermediate - advanced lifter actually performed heavy squats 3x a week using the same poundages / RM for each squat session but after a few weeks of intensification he took a deload in order to let fatigue dissipate?

Basically a dual factor approach to periodization. I was always under the impression that this kind of dual factor training is ideal for guys who are advanced. Obviously the fatigue generated from heavy squatting 3x week for an advanced lifter would be absurd, but if he can handle lifting in a fatigued state I think the results he would get after the deload would be better slightly better than if he squatted less frequently.

 

[Docd187123]

How productive do you think it would be if an intermediate - advanced lifter actually performed heavy squats 3x a week using the same poundages / RM for each squat session but after a few weeks of intensification he took a deload in order to let fatigue dissipate?

Basically a dual factor approach to periodization. I was always under the impression that this kind of dual factor training is ideal for guys who are advanced. Obviously the fatigue generated from heavy squatting 3x week for an advanced lifter would be absurd, but if he can handle lifting in a fatigued state I think the results he would get after the deload would be better slightly better than if he squatted less frequently.

It really depends on so many factors. I'm one who responds well to absurd amounts of volume and intensity. My coach didn't believe me at first but after having worked with me for 6months he now sees it. So my new programming reflects that. I also work a very physical job and don't get good sleep so I'm probably an outlier not the norm.

Some trainees no matter what they do will do horribly with that. Whether it's hormones, genes, work ethic, other lifestyle factors, etc they just won't be able to make progress in an optimal fashion and may well overtrain even with a deload if it's not aggressive enough to combat the accumulated fatigue.


You've got to have a good understanding of your fitness, fatigue, and performance levels to be able to do that successfully. I tried it without the deload and ran myself into the ground/overtrained. I tried it with 2 heavy squat days and a light squat day in between and kept trying to sustain linear progress. It worked but only for a short time.

Seeing as an early or mid level intermediate lifter should still be able to make weekly linear progress I'd think most would do better with something like the Texas method or bill Starr's 5x5 where you have a volume day, recovery day, and intensity day or even a sheiko style programming, block periodization, etc. Right now I switched from Texas method to block periodization but have adapted the RPE (rate of perceived exertion) method to the block.

The thing with advanced lifters is that to be advanced you almost have to compete in PLing, OLing, strongman, etc to be advanced and the necessary fatigue, stress, etc required to force adaptation cannot be done in a single training session or even throughout the course of a week. A true advanced lifter could take a month or two of brutal volume and intensity just to drive small progression.

 

[Docd187123]

In the end, if it's something you want to try I say to for it but do it smartly. Don't jump into squatting 3-4x a week if you're doing once a week now. Plan out your progression scheme, use Prilepin's table, plan you deloads, and everything else to the smallest detail if possible. When you hit a wall ask yourself am I too best up to make progress or is it not enough work that's the cause and adjust accordingly.

 

[weighted chinup]

In the end, if it's something you want to try I say to for it but do it smartly. Don't jump into squatting 3-4x a week if you're doing once a week now. Plan out your progression scheme, use Prilepin's table, plan you deloads, and everything else to the smallest detail if possible. When you hit a wall ask yourself am I too best up to make progress or is it not enough work that's the cause and adjust accordingly.

Haha, I don't plan on increasing squat frequency anytime soon. I create enough fatigue as it is. I would have an easier time increasing volume per session on squats than frequency at this point, and I suspect that work per session is probably going to play a more important role than frequency at this stage in my training career. My training is actually based around dual factor theory but as you know I train for bodybuilding so lifting in a fatigued state isn't quite as detrimental compared to someone who needs their performance to be on point for their session.

 

[Docd187123]

Haha, I don't plan on increasing squat frequency anytime soon. I create enough fatigue as it is. I would have an easier time increasing volume per session on squats than frequency at this point, and I suspect that work per session is probably going to play a more important role than frequency at this stage in my training career. My training is actually based around dual factor theory but as you know I train for bodybuilding so lifting in a fatigued state isn't quite as detrimental compared to someone who needs their performance to be on point for their session.

I actually thought you trained more for strength or Oly lifting lol.

 

[weighted chinup]

I actually thought you trained more for strength or Oly lifting lol.

Nope lol. Bodybuilding oriented, but I will always promote proven training methods because I believe it is the most efficient way to achieve ones lifting goals, even for bodybuilding purposes. If most lifters focused on getting stronger I firmly believe that the average physique would improve dramatically.

 

[Docd187123]

Nope lol. Bodybuilding oriented, but I will always promote proven training methods because I believe it is the most efficient way to achieve ones lifting goals, even for bodybuilding purposes. If most lifters focused on getting stronger I firmly believe that the average physique would improve dramatically.

Could not agree more.

 

[Docd187123]

This doesnt make ANY sense, or I am reading this wrong.

How can training in high reps be better than low reps for strength? Last time I checked I get alot stronger training 3x5 than 4x10 reps.
Of course I increase the weight when I train high reps for fun, but with compound movents with low reps is superior for strength? no?

You're reading it wrong. The last sentence says high load training is better for strength which means high intensities and low reps. High load doesn't mean high reps.

 

[nfdeilvs]

So what would be optimal then one high rep and one low rep day?