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  1. #1
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    High rep squat for hypertrophy ?

    Hello, i have a question. I train calisthenics, hypertrophy focused PPL split. On my leg day, i do just pistol squats, glute bridges, hamstring curls and calves. I want to add 1 more quad exercise to my pistol squats. I was looking on internet and bulgarian split squats is a good option, but i already do pistols (1 leg at the time focus) so there is not much variety and change in this i guess. So i was thinking about adding classic squats with weighted vest on. Problem is that i have +15kg west and i can still do a lot of reps, like 30-40+ in one set. I know that hypetrophy range is much more than just famous 8-12, but still, doing 40+ reps is little off.

    So i want to ask, do you think, that i could build muscle even with 40+ reps squats if i take it to the muscular failure ? Thanks for answers
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    In theory yes but in practice your cardiovascular conditioning will likely fail prior to your muscles failing.

    Do you have access to weight so you can do regular squats? If you can do leg curls then I imagine you have some way to load more weight for squats of some sort (unless you're using bands).
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    Moderator SuffolkPunch's Avatar
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    High rep leg training is very hard - reaching failure is something not many people will genuinely do in every set.

    I like the bosu ball wall squat - you probably still need to add weight (not that much though). It puts more focus directly on the target muscles since you are kept very upright.
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    Originally Posted by SuffolkPunch View Post
    High rep leg training is very hard - reaching failure is something not many people will genuinely do in every set.
    This.

    Highly doubtful you'll actually be at muscular failure with a weighted vest in the 30-40 rep range
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    Make the squats harder by supersetting it with a different exercise. Other exercise first, then squats, no rest between exercises. An example would be glute bridges right into squats

    You can also make them more challenging by pausing at the bottom for 3 seconds, and when you come back up, don't fully lockout your knees. Constant tension on the lower body.
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    If the training development is an unfamiliar stimulus to your quads then it is going to a) swell distinctly for an initiation period, and b) add another layer of competency to your general squat motion/contraction (of which however many exercises you do in this fashion will have a distinctive growth compounding).

    The more you get good at different exercises the more you can gauge what's a reasonable stimulus goal to develop and overcome, as well as what might be more rewarding in achievement.
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    High rep leg training is very hard - reaching failure is something not many people will genuinely do in every set.
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    Originally Posted by royjason96 View Post
    High rep leg training is very hard - reaching failure is something not many people will genuinely do in every set.
    High rep leg training is very hard - reaching failure is something not many people will genuinely do in every set.
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    I would like to add my thoughts on this subject.

    In my opinion High rep leg training is very hard - reaching failure is something not many people will genuinely do in every set
    Last edited by safcpaul; 08-31-2021 at 11:29 AM.
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    I was thinking about something today at work, and I have to say high rep leg training is very hard, reaching failure is something not many people will genuinely do in every set.
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    Originally Posted by BeginnerGainz View Post
    I was thinking about something today at work, and I have to say high rep leg training is very hard, reaching failure is something not many people will genuinely do in every set.
    This is funny because today I was thinking that high rep leg training is very hard, reaching failure is something not many people will genuinely do in every set.
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    Registered User EarlA's Avatar
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    High rep leg training is very easy - reaching failure is something all people will genuinely do in every set.
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    Originally Posted by BeginnerGainz View Post
    I was thinking about something today at work, and I have to say high rep leg training is very hard, reaching failure is something not many people will genuinely do in every set.
    Kind of late to the game but high rep leg training is very hard, reaching failure is something not many people will genuinely do in every set.
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    Originally Posted by Shakewhey View Post
    Hello, i have a question. I train calisthenics, hypertrophy focused PPL split. On my leg day, i do just pistol squats, glute bridges, hamstring curls and calves. I want to add 1 more quad exercise to my pistol squats. I was looking on internet and bulgarian split squats is a good option, but i already do pistols (1 leg at the time focus) so there is not much variety and change in this i guess. So i was thinking about adding classic squats with weighted vest on. Problem is that i have +15kg west and i can still do a lot of reps, like 30-40+ in one set. I know that hypetrophy range is much more than just famous 8-12, but still, doing 40+ reps is little off.

    So i want to ask, do you think, that i could build muscle even with 40+ reps squats if i take it to the muscular failure ? Thanks for answers
    More serious reply btw since the thread got bumped:

    Shrimp squats. Quad dominant and way harder than pistol squats.
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    Registered User BeginnerGainz's Avatar
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    Originally Posted by EiFit91 View Post
    More serious reply btw since the thread got bumped:

    Shrimp squats. Quad dominant and way harder than pistol squats.
    Way easier on the spine too.
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    Originally Posted by BeginnerGainz View Post
    Way easier on the spine too.
    Despite the injury risk, isn't spinal loading an important stimulus?
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    💙💙💙💙💙🪳 snailsrus's Avatar
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    Sissy squats


    Edit: tomorrow I’m gunna play with shrimp squats neat thanks eifit
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    Originally Posted by EliKoehn View Post
    Despite the injury risk, isn't spinal loading an important stimulus?
    There is a difference between loading the erectors and overly compressing one’s disks.
    The latter of which happens in the bottom of a pistol squat when the pelvis tucks waaaaay under.

    The muscles themselves are in a piss poor position to produce force. I think Mike Boyle said it best: “the pistol squat is a cool party trick, but it isn’t good single leg training.”
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    Originally Posted by BeginnerGainz View Post
    There is a difference between loading the erectors and overly compressing one’s disks.
    The latter of which happens in the bottom of a pistol squat when the pelvis tucks waaaaay under.

    The muscles themselves are in a piss poor position to produce force. I think Mike Boyle said it best: “the pistol squat is a cool party trick, but it isn’t good single leg training.”
    Yeah, one of these days I need to get around to trying more squat variations...
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    Originally Posted by BeginnerGainz View Post
    There is a difference between loading the erectors and overly compressing one’s disks.
    The latter of which happens in the bottom of a pistol squat when the pelvis tucks waaaaay under.

    The muscles themselves are in a piss poor position to produce force. I think Mike Boyle said it best: “the pistol squat is a cool party trick, but it isn’t good single leg training.”
    Well I sure as hell don't regret learning it. But it's a pretty specific and precise learning curve that doesn't make for the most practical transfer of main exercise.
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    Originally Posted by GeneralSerpant View Post
    Well I sure as hell don't regret learning it. But it's a pretty specific and precise learning curve.
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    Here’s another one, the «natural one leg press»:



    It’s like a weighted pistol squat in terms of resistance but removes most of the balance element and spinal curving.

    Btw thanks BeginnerGainz for disagreeing with me on lower body calisthenics a while back. You were right and I was wrong.
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    If you look at the training of calisthenics guys who actually have appreciable leg development, you will notice they do a ton of volume for hypertrophy.

    One workout I remember was called "Iron Wheels". It was 50 air squat, 50 jumping lunges, 50 step-ups, and 50 reverse lunges for one round. He recommended 3-5 rounds. That's a ton of volume.
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    I recommend no more than 60 rep sets. theres a graph that says thats about when the glycogen resources run out

    but exrx.net if you want some exercises
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    Registered User fro5ty's Avatar
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    Originally Posted by GrouchyUSMC View Post
    If you look at the training of calisthenics guys who actually have appreciable leg development, you will notice they do a ton of volume for hypertrophy.

    One workout I remember was called "Iron Wheels". It was 50 air squat, 50 jumping lunges, 50 step-ups, and 50 reverse lunges for one round. He recommended 3-5 rounds. That's a ton of volume.
    god damn

    well thats one strategy... work work work
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    Originally Posted by snailsrus View Post
    Sissy squats


    Edit: tomorrow I’m gunna play with shrimp squats neat thanks eifit
    I like bodyweight full squats

    like all the way down in a crouch position with armpits on knees... good resting position
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    Formerly grouchyjarhead GrouchyUSMC's Avatar
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    Originally Posted by fro5ty View Post
    god damn

    well thats one strategy... work work work
    That dude's work capacity is insane.

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    Originally Posted by GrouchyUSMC View Post
    That dude's work capacity is insane.

    Yeah but what happens when you switch to that partial rom though?
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    Originally Posted by GrouchyUSMC View Post
    That dude's work capacity is insane.

    Add some kind of bridge to that workout and you got yourself a metabolic stress gauntlet
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    Originally Posted by Shakewhey View Post
    Hello, i have a question. I train calisthenics, hypertrophy focused PPL split. On my leg day, i do just pistol squats, glute bridges, hamstring curls and calves. I want to add 1 more quad exercise to my pistol squats. I was looking on internet and bulgarian split squats is a good option, but i already do pistols (1 leg at the time focus) so there is not much variety and change in this i guess. So i was thinking about adding classic squats with weighted vest on. Problem is that i have +15kg west and i can still do a lot of reps, like 30-40+ in one set. I know that hypetrophy range is much more than just famous 8-12, but still, doing 40+ reps is little off.

    So i want to ask, do you think, that i could build muscle even with 40+ reps squats if i take it to the muscular failure ? Thanks for answers
    Lately I have been playing around with 7-8 set pyramids on squats hitting several high rep sets (12-20) and several 3-10…and then front squats in the 6-10 rep range and leg ext pyramids 20-6…Im sore….Im 55 and handling it but so far I can’t say that theres any obvious difference in results vs the 5-6 rep sets that I lived on for years.

    It is however a helluva lot more enjoyable to mix it up.
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