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
|
Thread: High rep squat for hypertrophy ?
-
08-30-2021, 03:30 AM #1
High rep squat for hypertrophy ?
-
08-30-2021, 03:42 AM #2
-
08-30-2021, 04:00 AM #3
-
08-30-2021, 04:08 AM #4
-
-
08-30-2021, 04:51 PM #5
- Join Date: Jan 2010
- Location: Baltimore, Maryland, United States
- Age: 31
- Posts: 8,127
- Rep Power: 11994
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.WBFF Pro Muscle Model | Questions? Send me a private message.
Online Training/Coaching Application: https://www.gettfit.com/online-coaching/
Google Reviews of GettFit Online Coaching: https://g.page/r/CeuQw8grjXrzEAE
Instagram: mike.gettier
Join the ******** Group - Build Muscle, Lose Fat, and Become Stronger: https://www.********.com/groups/buildmusclelosefat
-
08-30-2021, 07:38 PM #6
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.
-
08-31-2021, 06:24 AM #7
-
08-31-2021, 06:32 AM #8
-
-
08-31-2021, 10:16 AM #9
-
08-31-2021, 10:26 AM #10
-
08-31-2021, 10:37 AM #11
-
08-31-2021, 10:49 AM #12
-
-
09-09-2021, 01:00 PM #13
-
09-09-2021, 01:58 PM #14
-
09-09-2021, 02:25 PM #15
-
09-09-2021, 02:38 PM #16
-
-
09-09-2021, 02:43 PM #17
-
09-09-2021, 02:56 PM #18
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.”Age: 30
"If I have seen further than others, it is by standing upon the shoulders of giants"
-Sir Isaac Newton
-
09-09-2021, 04:25 PM #19
-
09-09-2021, 06:32 PM #20
-
-
09-09-2021, 06:35 PM #21
-
09-09-2021, 10:29 PM #22
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.The first principle is that you must not fool yourself—and you are the easiest person to fool.
- Richard Feynman
-
09-10-2021, 08:12 PM #23
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.
-
09-12-2021, 04:11 PM #24
-
-
09-12-2021, 04:12 PM #25
-
09-12-2021, 04:14 PM #26
-
09-15-2021, 03:40 AM #27
-
09-15-2021, 07:53 AM #28
-
-
09-15-2021, 08:39 AM #29
-
09-15-2021, 08:53 AM #30
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."A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."
Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
bench press https://youtu.be/GaRzfueJVJQ
Every workout is GAME DAY!
Bookmarks