Tryna get big quads and hams like a rugby player, is squats+RDLs enough?

And if so, how much should i aim for at 6'2 for each?

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  1. 2 months ago
    Anonymous

    " dont even bother. Its all genetics" - 20 iq rugby player

  2. 2 months ago
    Anonymous

    Squat
    Front squat
    RDL
    Deadlift
    Sprint (Most important)

  3. 2 months ago
    Anonymous

    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.

    • 2 months ago
      Anonymous

      whats the point in doing both a unilateral movement and a posterior chain movement?

      • 2 months ago
        Anonymous

        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.

  4. 2 months ago
    Anonymous

    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

    • 2 months ago
      Anonymous

      ok so I'll do long-paused knee only squats+ RDLs

      I'm 6'2, what target should i aim for for each?

      • 2 months ago
        Anonymous

        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

      • 2 months ago
        Anonymous

        >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

        • 2 months ago
          Anonymous

          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.

          • 2 months ago
            Anonymous

            ok sure
            Having the weighted stretch on front squats will grow quads

          • 2 months ago
            Anonymous

            my dumbass thought they squated 5lbs 500 times

    • 2 months ago
      Anonymous

      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

  5. 2 months ago
    Anonymous

    How about playing rugby?

    • 2 months ago
      Anonymous

      im not near any rugby clubs, plus I already do kickboxing as a hobbie, just tryna put on mass

    • 2 months ago
      Anonymous

      Rugby itself does not give you big legs lmfao.

  6. 2 months ago
    Anonymous

    Sprints
    Heavy squats
    Single leg squats
    Sled pushes
    RDLs
    Cleans
    try will ratelle on yt

  7. 2 months ago
    Anonymous

    cyclists also have massive legs. just go on exercise bike and work ur way up to max difficulty. or actually start cycling around.

  8. 2 months ago
    Anonymous

    Hack Squats will isolate your quads

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