Building legs without squat?

[njo27]

I need some advice on this one. I train in the gym 3-4 times a week for a few years. I'm (more or less) satisfied with my upper body but my legs are laging behind. That is due my genetic predisposition (I also trained canoe which developed only my upper body).
Even bigger problem is my lower back injury. So I'm foreced to avoid exercises like squat and dead lift.

Is it possible to build massive legs (to a certain level) without squat and dead lift? Is running and bicycle only good for muscle definition or it can help you build massive legs?
(Height 6'5'', weight 209lbs)

Thank you for your advice!
Greetings from Croatia.

[sugicalmike]

Sorry to say... I don't think you're going to build massive legs by running and biking.

Can you do hacksquats or leg presses? something along those lines? Those would help you put a lil bit of mass on your legs, but they don't call squats and deads a bread and butter exercise for nothing. Sorry about your back.. hope this helps.

[Flying_Fox]

Simple: belt squats!

[njo27]

I have no problem with leg presses and I haven't really tried hacksquats but I think there isn't going to be problem with them also. What about lunges, step ups, one leg barbell squat? Everything with lighter weight is better for my back.

[Flying_Fox]

Originally Posted by njo27

I have no problem with leg presses and I haven't really tried hacksquats but I think there isn't going to be problem with them also. What about lunges, step ups, one leg barbell squat? Everything with lighter weight is better for my back.

But why risk your back even with light weight if you can do belt squats with heavy weight without risk to your back?
Article about belt squat: http://www.t-nation.com/readTopic.do...geNo=-1#bottom

What does your doctor say about what you should do with your back?

[MTB79]

Bulgarian squats, Step Down's/Pistol's, Lunges of all varieties, Split Squats.

I use all of them at different points. Also sled/tyre dragging makes your legs grow like weeds.

Hello Croatia, this is England calling.

[njo27]

Originally Posted by Flying_Fox

But why risk your back even with light weight if you can do belt squats with heavy weight without risk to your back?
Article about belt squat: http://www.t-nation.com/readTopic.do...geNo=-1#bottom

What does your doctor say about what you should do with your back?

Because I think lighter weight is better for my back then belt squats with heavy weight. I never feel pain during exercises, but I "feel" my back when I have to sit or stand for longer period. I always used belt on havier squating (8 or less reps). Maybe squating isn't so bad for my back but it certainly isn't good. So I'm trying to avoid it. My doctor isn't happy about me squating. I have a damaged disc.

[Flying_Fox]

Originally Posted by njo27

Because I think lighter weight is better for my back then belt squats with heavy weight.

How do you see that? With belt squats, the weight rests on your hips, so your back doesn't do any work. When you place a weight on your shoulders, your lower back does alot of work.

[jcecil]

Running or riding a bike no, these will tone your legs up but will not pack on muscle. You CAN build some decent legs without doing squats though. I dont do any either due to my back (and becasue I hate them). I like doing hack squats which is easier on the back. Try leg extensions, dumbell squats (or just body weight), angled leg press with a decent amount of weight, hack squats, lying/seated/or standing leg curls, and standing calf raises or seated calf raises, walking lunges with dumbells, squats without any weights and calf raises.

Squats are great because its a power move, it uses almost the entire body, and you can go heavy on it, but its not the only move that builds muscle.

Just remember to where a lifting belt anytime your working out to prevent hurting your back more than it already is. Try to work your stomach to strenghthen it as well, the stronger your stomach is it will help out your back.
I hope this helps.

[njo27]

Originally Posted by Flying_Fox

How do you see that? With belt squats, the weight rests on your hips, so your back doesn't do any work. When you place a weight on your shoulders, your lower back does alot of work.

Just now I've read article about hip belt squat. You're right, back doesn't do any work. Interesting exercise.

[Borup]

I have two damaged discs.. And still im training.. I cant do deads from the floor but i can still with a lot of weight do sort of a dead without stopping it on the floor, and that actually makes my back feel ten times better.

[rugbyman12]

Trap bar deadlifts will be great for your legs with little back involvement

[Kane Fan]

how is your back with jumping?
or running stairs or uphills?

[njo27]

Originally Posted by Kane Fan

how is your back with jumping?
or running stairs or uphills?

My back is fine with most of the physical activities, I'm just avoiding some exercises (squat, dead lift) which make big stress on my lower back.

[ccoffey3303]

i've never done a squat or deadlift in my life and have big legs. I am too tall at 6ft 5 to do either of those lifts. PLus u screwed up my lower back in baseball and my knee in cross country. I dont know exaclty how big my legs are but all i do is leg press and hack squats. i cant do lunges or leg extension. Hack and press are the only two that dont hurt. If you put enough weight on the dam machine, u'll gain mass i promise you. compensate as best you can

[jp6v]

Originally Posted by ccoffey3303

i've never done a squat or deadlift in my life and have big legs. I am too tall at 6ft 5 to do either of those lifts.

Brad Gillingham is 6'5" and squats over 800 pounds and deadlifts over 800 pounds.

[ccoffey3303]

is my name brad gilligham? Do i want to be brad gilligham. and as i stated later, i have a bad back and knee....

[jp6v]

Glad we all agree that being 6'5" has nothing to do with ability to perform a deadlift or squat.

[NoNameNecessary]

Originally Posted by ccoffey3303

i've never done a squat or deadlift in my life and have big legs. I am too tall at 6ft 5 to do either of those lifts. PLus u screwed up my lower back in baseball and my knee in cross country. I dont know exaclty how big my legs are but all i do is leg press and hack squats. i cant do lunges or leg extension. Hack and press are the only two that dont hurt. If you put enough weight on the dam machine, u'll gain mass i promise you. compensate as best you can

Originally Posted by jp6v

Brad Gillingham is 6'5" and squats over 800 pounds and deadlifts over 800 pounds.

Originally Posted by ccoffey3303

is my name brad gilligham? Do i want to be brad gilligham. and as i stated later, i have a bad back and knee....

You originally stated that you cannot perform the deadlift or squat becuase you are 6'5'' as if to say, even without any injuries, you still would not be able to perform those particular movements. Height has nothing do with the equation.

[kensterz]

Hmm...any alternative positions to focus on the areas you cannot hit with the other positions you cannot do.

[sugicalmike]

Originally Posted by kensterz

Hmm...any alternative positions to focus on the areas you cannot hit with the other positions you cannot do.

There's always one or possibly more alternatives to an exercise... the problem lies in that sometimes the alternative is just that... a second best routine where you may have to make up for it with higher frequency or greater weight.
Although, alternatives would suit this guy well in that they can simulate similar lifts without the risk (i.e. leg presses work similar to squats... yet by keeping your back and butt pressed to the bench you are effectively reducing the risk to your spine).

[ccoffey3303]

b.s. on squats taller people have to lean forward a lotttttt more than little people placing a lot more stess on your back and knees, i guess u would know if ur tall, but id much rather tower over people than be small and im sure you all would agree. deadlifts same. ROM is much bigger making the lift that much harder

[bostonryda112]

I'm A Big Leg Guy. It's My Favorite Day In The Gym. The Advice To You Being A Taller Guy Would Be To Start Out Bringing Your Leg Strength Up By Machine. Via Leg Press. This Will Take The Preasure Of You Back Allowing You To Be A Little More Comfortable. Also I Would Try A 7-6-5 Rep Then Cut The Weight In Half And Do A 10 Rep Burn Out With No Rest After The 5 Rep Set. It Will Make You Grow And At The Same Time Keep Your Defanition To A Point.

[jsewell0203]

If you are inclined to do so, you can actually build large leg muscles (Quads) by speed skating (or skiing), either on an ice rink or with roller blades on a circular track where you can really hustle. There are not very many places where you can do this though, open to the public. You can always mark off a track on a large parking lot with some cones.

You have to actually speed skate though. Meaning when you reach a certain speed it requires you to crouch (to avoid toppling over/wiping out) at an angle that forces the leg muscles to work really hard, maintaining your balance.

I had a friend when I was younger who was a competitive speed skater. He had frog legs and man I mean his quads were ripped and big. He did'nt do squats.

You can also do bunny hops over spaced rope hurdles. That is what the Olympic downhill skiers do (Bode Miller). They place short hurdles about 3 ft apart in-line. The hurdles are only about 18" high and they force you to vertically leap to hurdle each one, legs together. You jump about 8 of them and turn around and do it again. Do that about three times per set, three sets per workout (building up to 4, 5 or 6 sets). You will build some pretty big Quads. That is after you get over the soreness of the first few workouts. I recommend you go easy the first time, or you may not get out of bed.

Only other way I know of besides squats. I do have friends that have injured their backs and they do bunny hops or lunges with a 25lb plate in each hand. Bunny hops work better as far as a workout is concerned since they are somewhat anaerobic.