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  1. #1
    Registered User Gypto's Avatar
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    Importance of working out legs (question)

    An ex football player at my gym told me that squats are responsible for at least 80% of his upper body gains. Is this true? Any studies?

    I guess my question is HOW important is working out your lower body for upper body gains? I do legs every other week, not at high intensity just to keep them from shrinking. Thinking about changing that.
    Buyakasha
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    Registered User stevejuice's Avatar
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    i don't know about 80% but legs are definitely important to work.

    they are a huge muscle group too and working them plays a bigger role in testosterone levels than the smaller muscle groups
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    Registered User Dr_Slump's Avatar
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    Try to keep a balance and never underestimate any body part. All your muscles should be trained equally.
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    +1 to both of the responses above-squats/deadlifts are going to shoot your T levels through the roof, which helps to build more overall body muscle, plus your body WANTS to grow proportionately, so in a sense, make your legs grow, and you'll make your arms want to grow
    One Word: STAND.

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    you should learn to enjoy training legs, unlike most people I trained my legs from the beggining and Im glad, imagine going to the beach having a huge upper body and chicken legs. You would look very goofy and unsymetrical, I remember seeing a guy whos arms were bigger than his thighs he looked so stupid everyone was laughing at him. Dont be lazy training legs is hard, but it is worth it trust me.

    visit my thread for mass building tips:

    http://forum.bodybuilding.com/showth...hp?t=114002681
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    Registered User the2ndrunner's Avatar
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    Last year at this time I just worked my upper body until about april. Starting then I threw in a leg day every week which included deadlifts. All of my upperbody benefited. I gained size and substantial strength. Even though I don't like working out my legs I will never make that mistake again.
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    Mind over Muscle Leyton Stone_old's Avatar
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    Originally Posted by Gypto View Post
    An ex football player at my gym told me that squats are responsible for at least 80% of his upper body gains. Is this true? Any studies?...I guess my question is HOW important is working out your lower body for upper body gains?
    Train your legs but don't be under any illusions that squats and other leg exercises are going to make your torso massive. You need to train your back, chest, delts and arms if you want them to grow.

    Let me put it another way. If you train your upper body but not your lower body, your upper body would still grow. Evidence? Look at the physiques of 90% of teenage boys who go to gyms. Big chest and arms, no legs. Also look at wheelchair bodybuilders.

    As for lower body exercises releasing testosterone/growth hormone. Growth hormone, probably in larger quantities, is produced by the body when sleeping. It is also produced when fasting. Food for thought ;-)
    "I not only don't use gloves, I file the skin off my palms before each workout. I also wrap double sided tape about the bar, sprinkle broken glass on it, dip it in acid, then wrap it in razor wire. I also plug the bar into an outlet, and stand in a bucket of water." - Defiant1
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    Banned Kelei's Avatar
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    I've seen 27 inch thighs with 12 inch arms, don't buy into the squats build overall mass idea too much. But yes, it's very important to train your legs and back with priority. 75% of your time should be invested into leg and back training with everything else making up the remaining 25%.
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    Registered User chishoik's Avatar
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    Show me a study that proves compound movements have a long term effect on T-levels. You can't! Food for thought...
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    Originally Posted by chishoik View Post
    Show me a study that proves compound movements have a long term effect on T-levels. You can't! Food for thought...
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    Registered User chishoik's Avatar
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    I'll take that as a compliment? Its just repeated around here that compounds raise T-levels, when there is actually no scientific basis for this. Hormone levels peak immediately after exercise and then stabilize at base levels several hours after...
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    Registered User ThiZzNation925's Avatar
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    Originally Posted by chishoik View Post
    I'll take that as a compliment? Its just repeated around here that compounds raise T-levels, when there is actually no scientific basis for this. Hormone levels peak immediately after exercise and then stabilize at base levels several hours after...
    You never stated how long, or within what variables and parameters; your argument is highly biased and too broad. On the same note, I'm pretty sure there's a reason why Mark or Bill decided to put squats as the first exercise, 3 days of out the 3 days you lift.
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    Registered User chishoik's Avatar
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    Hey now, don't take what I'm saying the wrong way... I'm not making any argument. I'm just stating that there is no evidence for sustained hormone releases from compound exercises that I've seen and the studies I have read state the opposite, so when someone states broadly that this effect is produced its really going unsupported. I'm actually kind of tempted to ask Mark about this topic on Strengthmill, because homeostasis and hormonal response is a topic I'm really interested in and something I would like to take courses in over the next few years.

    Whether compounds exhibit a hormonal response or not, squats do stimulate a significant amount of smooth muscle tissue. From the
    'tear and build back up' view of muscle adaptation, this explains their inclusion of squats into their programs, of which I personally subscribe to.
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  14. #14
    Registered User Gypto's Avatar
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    Thanks for the input.

    Adding size to my legs isn't really a priority, I have naturally huge legs in the first place due to genetics, to the point of having a disproportionately big lower body. But I'll train legs at least once a week from now on, at least enough to release whatever stuff it releases. Deadlifts are my favorite exercise overall, but squats are just **** for me.

    If anyone has links to any studies, please post them.
    Buyakasha
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    Anybody who thinks legs are important is a ****ing idiot, All you need to do is bench press, thats all the ladies care about, just do bench press and bicep curls and take steroids,
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    ^ Strong post broheim.
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    Exclamation legs question

    so anyone who really know to give a straight forward and true reply / answer if training out your legs your upper body will benefit to grow up and why so we all the armatures we understand how it works ?

    is it bcause of Testosrerone releases more in the body or bloode preausre ?

    thank you
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    OP I don't know about building your upper body with squats but I've found since developing my squat, my deadlift has improved as it is now easier with more leg strength.
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    Bootless Errand ironwill2008's Avatar
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    Originally Posted by italianveins View Post
    so anyone who really know to give a straight forward and true reply / answer if training out your legs your upper body will benefit to grow up and why so we all the armatures we understand how it works ?

    is it bcause of Testosrerone releases more in the body or bloode preausre ?
    Work your legs to build your legs.


    Work your upper body to build your upper body.


    Use some common sense.
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    Ironwill Gym:
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    Jason Blaha recently posted a video on how rediculous it is to claim that squats increase your arm size by any noticeable amount. He talked about one study that claimed that they did, but pointed out that the participants in the study got fatter, and obviously getting fatter is going to increase your arm "size". He also talked about how studies seem to show that there's no non-temporary change in testosterone levels.

    Unfortunately I couldn't find the video in a quick search.

    But it's completely absurd to tell anyone that 80% of their arm gains are from squats. Just look at the results of the original Starting Strength program, which had you doing squat/deadlift or squat/power clean, but only 1 arm exercise - bench press or overhead press - per time. It was a common complaint on that that arms didn't get bigger anywhere nearly proportionally to the lower body and torso. Now imagine you take out the arms...

    "squats will make your arms get bigger" sounds like it's just some mantra that coaches told their football players who only really wanted to spend their time on upper body, but needed to do a leg workout to. Like 'this will go on your permanent record!' or 'if you're bad, santa clause won't bring you any gifts'.
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    Registered User MrMassive352's Avatar
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    Originally Posted by Corey_Niles View Post
    Anybody who thinks legs are important is a ****ing idiot, All you need to do is bench press, thats all the ladies care about, just do bench press and bicep curls and take steroids,
    You are either a troll or have no idea what youre doing in the gym, or probably both
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    Moderator SuffolkPunch's Avatar
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    Old thread.

    This should clear things up:


    Cliffs: squatz for bis - you be dreamin brah
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    I was told by the guy who got me into working out is that the bigger your legs get the bigger you can make your arms because the body likes symmetry. He never said a percentage, he just told me I need to have a leg day. He told me working all the muscles will only be beneficial. He didn't tell me about any hormones or stuff, just explained that overall working the lower body was just as important as working the upper.
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    Originally Posted by KJMERRILLD View Post
    I was told by the guy who got me into working out is that the bigger your legs get the bigger you can make your arms because the body likes symmetry. He never said a percentage, he just told me I need to have a leg day. He told me working all the muscles will only be beneficial. He didn't tell me about any hormones or stuff, just explained that overall working the lower body was just as important as working the upper.

    Old post but I'll play around. It sounds like most of what your friend said is true about working everything, but I doubt the body symmetry theory. There are plenty of examples where a person's lower and upper body are way out of proportion. Your muscles respond to stresses put on those muscles, that's it.


    IronWill really summed it up almost 2 years ago. You work your legs to build your legs, you work your upper body to build your upper body.
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    Originally Posted by stevejuice View Post
    i don't know about 80% but legs are definitely important to work.

    they are a huge muscle group too and working them plays a bigger role in testosterone levels than the smaller muscle groups
    first of all if you go past 45 min in the gym your test goes down cortisol goes up its a sientific fact and bigger arms buy trainning legs is a load of **** the more muscle you work the more its hard on your body to recover i got gains when i stopped doing legs because i have big legs naturaly and as far as the test increase lol you would need like a 200 % increase to build muscle a 2% increase will do **** you see alot of ppl whit skinny legs and huge arms so
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    Originally Posted by palisicky View Post
    first of all if you go past 45 min in the gym your test goes down cortisol goes up its a sientific fact and bigger arms buy trainning legs is a load of **** the more muscle you work the more its hard on your body to recover i got gains when i stopped doing legs because i have big legs naturaly and as far as the test increase lol you would need like a 200 % increase to build muscle a 2% increase will do **** you see alot of ppl whit skinny legs and huge arms so
    Acute hormone fluctuations mean nothing. Cortisol is doing what it's supposed to be doing, it's not the enemy. You can exercise for more than 45 minutes without a problem for exactly the same reason why squatting doesn't build biceps.

    If you can't build upper body without dropping leg training then your programming, conditioning and/or diet is lacking.
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    women HATE chicken legs. They love a round ass. I do squats because i love them and i wanna increase my weights on them. Also your body is a unit so you should train it as a unit.
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    if you don't squat....shut the door on your way out and do not return...

    Originally Posted by Gypto View Post
    An ex football player at my gym told me that squats are responsible for at least 80% of his upper body gains. Is this true? Any studies?

    I guess my question is HOW important is working out your lower body for upper body gains? I do legs every other week, not at high intensity just to keep them from shrinking. Thinking about changing that.
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  29. #29
    Registered User WWGlide's Avatar
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    That's complete horse**** OP, you gotta use common sense here.

    Squats clearly don't work any upper body muscles, so that leaves this idea of some kind of testosterone boost from squatting. Sure it's certainly possible that you could get an increase in testosterone from intense lifting, but is it going to be enough to make a significant difference in your upper body mass? Probably not....

    And no, your body does not auto-regulate its proportions, this is completely laughable. Your body only develops muscle when it absolutely has to, barring genetics. Look at high level squatters and olympic lifters, those which don't focus much at all on upper body. They have huge strong legs and squats and very unimpressive upper body mass.
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    Squats improve overall body strength
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