I would do squats, a unilateral movement like bulgarian split squats or RDLs, and then a posterior chain movement which could range from hamstring curls to good mornings.
squats and unilateral movements are quad and glute intensive but won't target hamstrings and/or the erector spinae enough. Strength programs for competitive athletes incorporate things like back raises or hamstring curls for that reason.
biglegged (glutelet because muh injury, now i am less of a glutelet but still one) individual here.
Squats are not good to build legs, the max they will give you when you squat 600 is 70s bodybuilder type of legs, which is shit legs, thats because the squat is all glutes.
USE THE MACHINES, seated leg extensions and lying hamstring curls are The Way.
>but i dont have the machines
long-paused knee only squats, as in the hips stay over the foot, not some kind of sissy squat with the bar on your back. You just get in a close stance, get your knees past your toes, pause for 3 seconds, get up. Best quad exercise you can do with freeweights and no machines to support you.
Alternatively you do high-box box squats which are the same exercise but it looks less gay.
>i cant use machines for hamstrings
do nordic hamstring curls or rdls, i reccomend nordic hamsring curls tho because they are a lot of fun
depends on femur length, just look in the mirror.
If you are at 15% bodyfat you are at a good point when you see 3 separated muscles.
>best growth check since developing separation will take a while/will take a while in between visible improvements?
look at the vastus medialis oblique to kneecap ratio
>the squat is all glutes
Dont take this dudes advice
Squat
Front squat
RDL
Deadlift
Sprint (Most important)
Sprints
Heavy squats
Single leg squats
Sled pushes
RDLs
Cleans
try will ratelle on yt
These are more accurate
Front squat is especially good for quad size and knee extension strength, its standard for power athletes but more relevant, it gives a long ROM and deep weighted stretch at the bottom while targeting the quads more that even high bar
If you watch rugby players squat. Most of them don't give a shit about rom. They squat around parallel and usually a little high. But they do care about speed so they'll do like 500x5 with shit depth but super fast. Ever video of rugby players squatting I've ever seen is like this.
" dont even bother. Its all genetics" - 20 iq rugby player
Squat
Front squat
RDL
Deadlift
Sprint (Most important)
I would do squats, a unilateral movement like bulgarian split squats or RDLs, and then a posterior chain movement which could range from hamstring curls to good mornings.
whats the point in doing both a unilateral movement and a posterior chain movement?
squats and unilateral movements are quad and glute intensive but won't target hamstrings and/or the erector spinae enough. Strength programs for competitive athletes incorporate things like back raises or hamstring curls for that reason.
biglegged (glutelet because muh injury, now i am less of a glutelet but still one) individual here.
Squats are not good to build legs, the max they will give you when you squat 600 is 70s bodybuilder type of legs, which is shit legs, thats because the squat is all glutes.
USE THE MACHINES, seated leg extensions and lying hamstring curls are The Way.
>but i dont have the machines
long-paused knee only squats, as in the hips stay over the foot, not some kind of sissy squat with the bar on your back. You just get in a close stance, get your knees past your toes, pause for 3 seconds, get up. Best quad exercise you can do with freeweights and no machines to support you.
Alternatively you do high-box box squats which are the same exercise but it looks less gay.
>i cant use machines for hamstrings
do nordic hamstring curls or rdls, i reccomend nordic hamsring curls tho because they are a lot of fun
ok so I'll do long-paused knee only squats+ RDLs
I'm 6'2, what target should i aim for for each?
depends on femur length, just look in the mirror.
If you are at 15% bodyfat you are at a good point when you see 3 separated muscles.
>best growth check since developing separation will take a while/will take a while in between visible improvements?
look at the vastus medialis oblique to kneecap ratio
>the squat is all glutes
Dont take this dudes advice
These are more accurate
Front squat is especially good for quad size and knee extension strength, its standard for power athletes but more relevant, it gives a long ROM and deep weighted stretch at the bottom while targeting the quads more that even high bar
If you watch rugby players squat. Most of them don't give a shit about rom. They squat around parallel and usually a little high. But they do care about speed so they'll do like 500x5 with shit depth but super fast. Ever video of rugby players squatting I've ever seen is like this.
ok sure
Having the weighted stretch on front squats will grow quads
my dumbass thought they squated 5lbs 500 times
You are a complete moron. Shut the frick up. And your legs aren't big. You are just fat. If you got lean they would be little pencils
How about playing rugby?
im not near any rugby clubs, plus I already do kickboxing as a hobbie, just tryna put on mass
Rugby itself does not give you big legs lmfao.
Sprints
Heavy squats
Single leg squats
Sled pushes
RDLs
Cleans
try will ratelle on yt
cyclists also have massive legs. just go on exercise bike and work ur way up to max difficulty. or actually start cycling around.
Hack Squats will isolate your quads