Is the Squat ENOUGH for Leg Growth?! (Research Overview)

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Is the squat enough for maximizing leg growth? The squat is probably the most popular lower body exercise.
Could you only squat for the rest of your career and maximize leg growth?
QUADS
Fonseca et al. gives us an interesting insight.
49 untrained men were split into 4 groups. Group 1 performed the back squat only. Group 2 performed a variety of leg exercises. Group 3, like group 1, performed the back squat only, but they used a variety of rep ranges. Group 4, like group 2, performed the same variety of leg exercises, but they used a variety of rep ranges throughout.
Cross-sectional area of the vastus lateralis, vastus medialis , rectus femoris, and vastus intermedius was measured before and after for all groups.
The groups that varied their exercises (2 and 4) experienced significant all quadriceps muscles. Group 1, did not experience significant growth of the vastus medialis and rectus femoris, while group 3 did not experience significant growth of the rectus femoirs.
This study suggests that a variety of leg exercises is likely better for overall quads growth.
Another study by Kubo et al study adds to this.
17 untrained men performed either squats with 140 degrees of knee flexion or squats with 90 degrees of knee flexion. Both groups trained twice per week for 10 weeks. Neither group experienced significant growth of the rectus femoris.
The rectus femoris is the main muscle of the quadriceps that is poorly trained with the squat. During the squat, the rectus femoris actually remains at a fairly constant length and therefore hardly contracts.
Leg extensions and reverse nordic curls have been documented great at growing the rectus femoris
HAMSTRINGS
The hamstring muscles also cross the hip joint and knee joint.. During the squat, the hamstrings seem to remain at a fairly constant length and therefore hardly contract.
Returning to the Kubo et al. study, neither the group that squatted with 140 degrees of knee flexion or the group that squatted with 90 degrees of knee flexion experienced significant hamstring growth.
Another study by Bloomquist et al. measured hamstring cross-sectional area at multiple regions. One group squatted to 60 degrees of knee flexion and another group squatted to 120 degrees of knee flexion.. Overall, there was very minimal growth in all measured regions.
So, hamstring specific exercises are very much necessary.
GLUTES
In the Kubo et al. study, gluteus maximus volume was also measured. They found that the group that squatted with 90 degrees of knee flexion experienced minimal growth, but the group that squatted with 140 degrees of knee flexion, experienced substantial growth.
So, with around shoulder width stances, deeper squats seem to be important for growing the gluteus maximus.
Also, wider stance squats might be favorable for the gluteus maximus.
EMG research suggests wider squat stances induce high gluteus maximus electrical activity.
So, does this mean the squat can be enough for glute hypertrophy?
It's probably still a good idea to involve other hip extension exercises like deadlifts or hip thrusts. These are probably useful to target regions of the glutes the squat may understimulate.
Also, the other regions of the glutes (gluteus medius and minimus) are involved in hip abduction, therefore to sufficiently hypertrophy these muscles, hip abduction exercises like a cable hip abduction are likely necessary.
ADDUCTORS
Returning to the Kubo et al. study, adductor volume was measured. The group that squatted with 90 degrees of knee flexion experienced minimal growth, whereas the group that squatted with 140 degrees of knee flexion experienced significant growth.
The adductor magnus is likely responsible for this. Research suggests this muscle plays a significant role in hip extension during the squat.
The squat alone is still probably not enough for overall adductor growth. The other muscles of the adductors are involved in hip adduction, so performing something like a cable hip adduction is likely necessary to significantly grow the overall adductors.
Calves
Most know that squats aren't going to significantly grow the calves.
The calves consist of the gastrocnemius and soleus.
Both these muscles are involved in plantar flexion. So, standing and seated calf raises are exercises that would heavily recruit them.
CONCLUSION
The squat is a great exercise for growing a lot of your leg muscles. But other leg exercises are still necessary to stimulate muscle groups that squat may understimulate or not target at all.
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Music: Blue Wednesday & Yasper - Mother Nature
Copyright Chillhop Music - chll.to/190b93b2
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References:
Fonseca et al. - bit.ly/32F36jt
Mccaw et al. - bit.ly/3luDLRX
Paoli et al. - bit.ly/3lxhUsU
Kubo et al. - bit.ly/34O8xPK
Bloomquist et al. - bit.ly/32V3Zof
Ema et al. - bit.ly/34JeZHI
Alonzo-fernandez et al. - bit.ly/34N3iQ9

Пікірлер: 210

  • @HouseofHypertrophy
    @HouseofHypertrophy3 жыл бұрын

    Intro 0:00 Quadriceps 0:34 Hamstrings 3:57 Glutes 5:09 Adductors 6:35 Calves 7:36 Conclusion 7:54

  • @Nial
    @Nial3 жыл бұрын

    Bro what is this content jesus christ. The quality is up there with jeff nippard, jeremy ethier etc.. bro keep at it thsi is some quality content.

  • @HouseofHypertrophy

    @HouseofHypertrophy

    3 жыл бұрын

    I appreciate that! thank you for the kind words :)

  • @sarukansegar4066

    @sarukansegar4066

    2 жыл бұрын

    Damn true Bro🤙💯👍

  • @michelrood2966

    @michelrood2966

    2 жыл бұрын

    Jeff nippard?? Lmao

  • @deadliftalot

    @deadliftalot

    2 жыл бұрын

    Comparing such high quality content with Jeremy either or Jeff nippard is an insult to this guy's hard work . His work is comparable with flow high performance .

  • @michelrood2966

    @michelrood2966

    2 жыл бұрын

    @@deadliftalot If you follow Nippard you havent a clue about BB.

  • @ylounis
    @ylounis2 жыл бұрын

    Damn, seems like I found one of those criminally underrated channels. Simple yet well done video, and lots of other interesting videos as well that I will watch for sure. Keep doing the good work. Use more clickbait-y titles and offer popular topics, and hopefully the algorithmic gods will bless you.

  • @HouseofHypertrophy

    @HouseofHypertrophy

    2 жыл бұрын

    Thank you for the kind words and advice, I appreciate it :)

  • @carlosaugustolozanomarmole2171
    @carlosaugustolozanomarmole21713 жыл бұрын

    Great! you have very useful information 💪🏾👌🏾

  • @HouseofHypertrophy

    @HouseofHypertrophy

    3 жыл бұрын

    Great to hear, thank you!

  • @sahilsvision
    @sahilsvision Жыл бұрын

    This channel is so underrated. Keep up the great work!!

  • @HouseofHypertrophy

    @HouseofHypertrophy

    Жыл бұрын

    Thank you so much my friend!

  • @rizzwan-42069
    @rizzwan-42069 Жыл бұрын

    i want to say even if deep squats produce the same amount of hypertrophy as a 90° squat it's better to do deep squats for the joints

  • @lsporter88
    @lsporter882 жыл бұрын

    Very thorough and helpful. Thank you and excellent presentation.

  • @HouseofHypertrophy

    @HouseofHypertrophy

    2 жыл бұрын

    No problem, thank YOU for checking out the video!

  • @Sanjuro313
    @Sanjuro3133 жыл бұрын

    Very informative video, Thanks!

  • @HouseofHypertrophy

    @HouseofHypertrophy

    3 жыл бұрын

    No problem, thank you for the kind words!

  • @connorjohnston3022
    @connorjohnston30223 жыл бұрын

    Good informative video, keep up the good work

  • @HouseofHypertrophy

    @HouseofHypertrophy

    3 жыл бұрын

    Thank you, I will try my best :)

  • @christopherseat9871
    @christopherseat98712 жыл бұрын

    Excellent session

  • @robertobonilla_clinicamedex
    @robertobonilla_clinicamedex3 жыл бұрын

    Great, as always 👌😉

  • @HouseofHypertrophy

    @HouseofHypertrophy

    3 жыл бұрын

    Thank you very much! :)

  • @9latinumStudioz
    @9latinumStudioz Жыл бұрын

    Amazing video 👏👏👏 exactly what I needed 👌

  • @HouseofHypertrophy

    @HouseofHypertrophy

    Жыл бұрын

    Great to hear! Thank YOU for checking the video out!

  • @itzkeven
    @itzkeven3 жыл бұрын

    Thanks, useful information

  • @HouseofHypertrophy

    @HouseofHypertrophy

    3 жыл бұрын

    Nice to hear, thank you very much :)

  • @aliltalent28
    @aliltalent28 Жыл бұрын

    Excellent explanation!

  • @HouseofHypertrophy

    @HouseofHypertrophy

    Жыл бұрын

    Thank you my friend!

  • @56rounakyadav44
    @56rounakyadav443 жыл бұрын

    Good content man keep uploading

  • @HouseofHypertrophy

    @HouseofHypertrophy

    3 жыл бұрын

    Thank you! :)

  • @JulioCesar-hh9wq
    @JulioCesar-hh9wq Жыл бұрын

    First video i see from this channel, really enjoying it, nice work

  • @HouseofHypertrophy

    @HouseofHypertrophy

    Жыл бұрын

    Thank you so much dude, welcome!

  • @TheSunnySide
    @TheSunnySide Жыл бұрын

    Great video. Super informative thx- S

  • @HouseofHypertrophy

    @HouseofHypertrophy

    Жыл бұрын

    No problem, thank YOU for checking it out!

  • @tristandrew5903
    @tristandrew59033 жыл бұрын

    Cool video. As a case study, due to knees which seem sensitive to other quad exercises, I've only done squats and stiff dead or ham curls for the last 18 months. I used to to squats, press variations and switch up with lunges. I can confirm I had no size reduction, a small gain in both strength and size in fact. I've been training 11 years and do 5-10 rep sets all the time. I agree with the part under development of rectus muscle though so might start doing some careful extensions. In my opinion, yes squats are sufficient for overall leg development with one hamstring exercise.

  • @HouseofHypertrophy

    @HouseofHypertrophy

    3 жыл бұрын

    Interesting, thank you for sharing!

  • @revertednconverted
    @revertednconverted3 жыл бұрын

    Great 👍 Concise abd useful

  • @HouseofHypertrophy

    @HouseofHypertrophy

    3 жыл бұрын

    Awesome to hear, thank you for your feedback!

  • @onechampion4128
    @onechampion41283 жыл бұрын

    Thansk for the vid man

  • @HouseofHypertrophy

    @HouseofHypertrophy

    3 жыл бұрын

    No problem :)

  • @zerrodefex
    @zerrodefex3 ай бұрын

    Those cable abductor and adductor exercises have done wonders for improving my stability and fixing the tweaks I kept occasionally having during squats.

  • @EthanWhitby
    @EthanWhitby Жыл бұрын

    It would be cool to see a plan or something which theoretically stimulates the most muscle groups based on this research.

  • @HouseofHypertrophy

    @HouseofHypertrophy

    Жыл бұрын

    I plan to make content related to this :)

  • @one80sx
    @one80sx2 жыл бұрын

    Very informative

  • @HouseofHypertrophy

    @HouseofHypertrophy

    2 жыл бұрын

    Thank you!

  • @arch0049
    @arch0049 Жыл бұрын

    Great video. 75-90% of the time my only training of legs is squat and bike/run sprints. Periodically I will go on a few months of deadlifting and other moves while bulking to push my total strength higher. I will say this about people who primarily squat, we are rarely let down by the power, performance and appearance of our legs. You can say the same thing for people who are primarily deadlift focused. In my opinion if your base leg move is squat and/or deadlift, you will be happy with your outcomes. The people who seem to least happy with their legs seem to prioritize machines, leg press and lunges in my experience.

  • @utliscarletaaron6287

    @utliscarletaaron6287

    Жыл бұрын

    Lunges are great, and most aren't good at using machines correctly

  • @MediHusky
    @MediHusky Жыл бұрын

    I'm just glad I have the right levers to do ATG low bar squats.

  • @gjbaker1474
    @gjbaker1474 Жыл бұрын

    damn this video is awesome

  • @HouseofHypertrophy

    @HouseofHypertrophy

    Жыл бұрын

    Thank YOU, that's very kind of you!

  • @GY9944
    @GY9944 Жыл бұрын

    I dont have access to barbell since I work at home, would a kettlebell work for all the things you’ve mentioned in this video?

  • @douglascampbell6482
    @douglascampbell64822 жыл бұрын

    Another great video. Love the evidence basis, format and narrator’s voice. Would really appreciate a “maximizing the glutes” for aesthetics-minded lifters.

  • @HouseofHypertrophy

    @HouseofHypertrophy

    2 жыл бұрын

    Thank you so much dude, that's very kind of you. I do plan to make content on glute training (and training for other muscles) :)

  • @martinroncetti4134
    @martinroncetti4134 Жыл бұрын

    Good video, my only (minor) criticism would be that you did not touch on the muscles of the shin.

  • @davidskch
    @davidskch Жыл бұрын

    is there a summary? so does pure squat work? which workout program is the best?

  • @TorAndreKongelf
    @TorAndreKongelf5 ай бұрын

    For training hams in a leg exercise it has always been a thing that you can train hams on a leg press. Some say this has been debunked. And as you point out the hams are not used much when you have hip extension and knee flexion at the same time. But if you put your feet high on the sled og the leg press so when you are in the bottom position you have very little knee flexion and massive hip extension would this not be good for hams?

  • @Solar-Atlas
    @Solar-Atlas Жыл бұрын

    Im curious what software you use to create these videos? They always look great.

  • @HouseofHypertrophy

    @HouseofHypertrophy

    Жыл бұрын

    I create the illustrators on adobe illustrator, and put them in an animation format on VSDC editor

  • @Leonidas-eu9bb
    @Leonidas-eu9bb Жыл бұрын

    deep squats and sprints is all you need.

  • @daniels0376
    @daniels0376Ай бұрын

    You're criminally underrated bro

  • @HouseofHypertrophy

    @HouseofHypertrophy

    28 күн бұрын

    I appreciate that dude, thank you!

  • @DrMarvinLara
    @DrMarvinLara Жыл бұрын

    Been training for 20 years and I found my legs were their biggest when I had a leg press incorporated at the end of my workout. Would do like 10-15reps. Been working out at home for the last 10 years, no leg press, so my legs are smaller than they were in my gym training days

  • @teerawat2897
    @teerawat28973 жыл бұрын

    Your deserve more fame you video is fabulous better than some channel name start with V

  • @HouseofHypertrophy

    @HouseofHypertrophy

    3 жыл бұрын

    Haha, thank you for your kind words :)

  • @yair-talmeisler2854
    @yair-talmeisler28547 ай бұрын

    does a regular deadlift and a RDL hit the hamstrings and the glutes? the same about a hip thrust

  • @TIGERHOOD
    @TIGERHOOD2 жыл бұрын

    Nice video but I have a question, are leg curl/extensions on machines really worth? Or does it only for Rectus femoris? Because you mention on the video that other exercises without equipment (like lunges) are also good. I have bought a leg curl/extension machine for a quite a lot and I’m just thinking to re-sell it or just keep it

  • @HouseofHypertrophy

    @HouseofHypertrophy

    2 жыл бұрын

    Although there's no research on it, I think leg extensions are probably going to be better for the rectus femoris than lunges, because lunges still involve knee flexion/extension and hip flexion/extension, a movement which still technically will result in the rectus femoris being unable to produce lots of force (this is not the case with a leg extension). However, reverse nordic curls (a bodyweight exercise) are likely very good for growing the rectus femoris, so this could be an option if you're not a fan of leg extensions. Hope this helps!

  • @TIGERHOOD

    @TIGERHOOD

    2 жыл бұрын

    @@HouseofHypertrophy Nice! Did not know about that. Thanks for your comment, I am a fan of leg extensions but I am not a fan of expensive stuff.. Otherwise we have a non-pulley lex extensions like titanfitness or bodysolid which are quite good but they offer less ressistence in comparisition between pulley (stack weigh) leg extensions.

  • @sunshinehappyfuntimes
    @sunshinehappyfuntimes2 жыл бұрын

    Do you have an opinion on resistance bands? I can't find much research on their effectiveness. If you are able to exhaust the muscles using resistance bands, then it should reason that hypertrophy and strength gains would be attainable, right? Would you ever make a video on this subject? P.S. I unsubscribed from JN because I like your channel a lot more. This is my favorite fitness channel now!

  • @HouseofHypertrophy

    @HouseofHypertrophy

    2 жыл бұрын

    Yeah, I think resistance bands can build muscle and strength! More research is needed to determine their true effectiveness, but so long as you can take reps to failure within the 7-40 rep range, presumably resistance bands would stimulate hypertrophy well. Thier "strength curve" could be somewhat suboptimal though, as resistance banded exercises tend to be most challenging when the muscle is close to fully shortened, and the evidence is increasingly suggesting that exercises that stress the muscle at a more so lengthened position is better, so this might be a limitation with resistance bands :)

  • @RimshotsandNamaste

    @RimshotsandNamaste

    Жыл бұрын

    @@HouseofHypertrophy oh.. This is so well summarized!

  • @coachandrewb
    @coachandrewb Жыл бұрын

    I always say lunges and deadlifts are pretty much all you need for legs. They just transfer to real life so well. Now for hypertrophy the key is always do whatever you enjoy because you'll push yourself harder and effort is the biggest factor.

  • @rodolfolorote9059

    @rodolfolorote9059

    Жыл бұрын

    I respect your opinion but for me effort is not the biggest factor, effort is the bare minimum. I see people going to the gym daily and training hard and still cant grow, they have the effort just lack the knowledge to train and eat correctly for hypertrophy. Knowledge is the biggest factor.

  • @platinumstorm2521

    @platinumstorm2521

    Жыл бұрын

    @@rodolfolorote9059 I'm hoping this is my case

  • @mustaphas4910

    @mustaphas4910

    Жыл бұрын

    @@rodolfolorote9059 yes i was training hard for 1 year very little growth training hard doesn't mean you grow big muscle

  • @SMega

    @SMega

    Жыл бұрын

    optimal growth is a combination of effort, nutrition and recovery. you can't prioritise any one over the other, it needs to be a synergy of all the components

  • @robzsarmy5471

    @robzsarmy5471

    Жыл бұрын

    Eating and genetics is the most important for sure . You need to eat to grow

  • @fernandocabanillas8133
    @fernandocabanillas81332 жыл бұрын

    Question, I’m a 45 year old male with a bad right knee from jumping out of planes during my military career. The unit that I belonged to was really big on lower body strength but family life and god dam Krispy Kreme have lead to my once machine type body to become more of a dad bod. In reality I’m not interested in being that machine anymore I just want to have nice looking legs again. I have access to a squat rack but I find that my knees really hurt from quadriceps tendinitis and am nowhere near what I use to squat. Again just want nice looking legs again. Any suggestions? Thank you

  • @HouseofHypertrophy

    @HouseofHypertrophy

    2 жыл бұрын

    Bulgarian split squats could be a great alteranative!

  • @GUITARTIME2024

    @GUITARTIME2024

    2 жыл бұрын

    Sitting leg press. Don't go heavy. Do warmup set first.

  • @fernandocabanillas8133

    @fernandocabanillas8133

    2 жыл бұрын

    @@GUITARTIME2024 thanks guys

  • @hondaman3317
    @hondaman33178 ай бұрын

    I only do front squats and then high bar back squats for a total of 10 sets twice a week, low reps, slow eccentric, pause at absolute bottom, shoot up fast...... and my legs have gotten thicker for sure. Have been regularly squating for 20 years, just recently switched from high rep to low rep with slow eccentric and pause at bottom last year and the results are impressive.

  • @raygengamer8440
    @raygengamer8440 Жыл бұрын

    Single leg work don't skip that. It helps build the tear drop muscle the VMO

  • @alexgruber3527
    @alexgruber3527 Жыл бұрын

    I can assure you that squat only will up your strength and mass in your legs. Reach you maximal squat strength for your natural frame first (aprox. 2,5-3,0x bodyweight) and then after 5-10 years of squatting, decide if the muscle mass on your legs is enough ...

  • @DiskoKDiskoL

    @DiskoKDiskoL

    Жыл бұрын

    3x bw? Cmon bro...

  • @danfg7215
    @danfg7215 Жыл бұрын

    I never cared about my butt, but now that I learned my deep squats engage the glutes way more, I'll pretend I've been doing it on purpose all this time.

  • @HouseofHypertrophy

    @HouseofHypertrophy

    Жыл бұрын

    Haha

  • @__-wm9lu
    @__-wm9lu3 жыл бұрын

    I did only squats and my rectus femorus got so unbalanced that I’m trying to recover from knee issues almost 2 years later.

  • @HouseofHypertrophy

    @HouseofHypertrophy

    3 жыл бұрын

    I'm sorry to hear that, I hope it all goes well!

  • @janterri3539

    @janterri3539

    Жыл бұрын

    Were you doing it correctly?

  • @__-wm9lu

    @__-wm9lu

    Жыл бұрын

    @@janterri3539 definitely not, I also had some atrophy from crash dieting and sitting around

  • @janterri3539

    @janterri3539

    Жыл бұрын

    @@__-wm9lu I hope you recover.

  • @__-wm9lu

    @__-wm9lu

    Жыл бұрын

    @@janterri3539 kinda did. Knees over toes and goata. No more pain

  • @HariboStarman
    @HariboStarman8 ай бұрын

    What about front squats for the quads vs back squat?

  • @chayoto
    @chayoto Жыл бұрын

    How would sprinting uphill stack up?

  • @wdadwawdadawdwdwa4133
    @wdadwawdadawdwdwa41332 жыл бұрын

    Are you a researcher or what's your background?

  • @nobleman1030
    @nobleman10303 жыл бұрын

    Great

  • @HouseofHypertrophy

    @HouseofHypertrophy

    3 жыл бұрын

    Thank you :)

  • @HaIsKuL
    @HaIsKuL Жыл бұрын

    All I needed to know was that compound exercises increase testosterone and the squat being the most effective form, form me to never neglect progressive overload of squats.

  • @skysouth
    @skysouth Жыл бұрын

    Ivan will rock up i just know it

  • @Ansachu
    @Ansachu Жыл бұрын

    So a low bar squat will not make significant difference for hamstrings?

  • @HouseofHypertrophy

    @HouseofHypertrophy

    Жыл бұрын

    I think it will probably be slighly better, but I'm still skeptical it would be that great

  • @fk9277
    @fk9277 Жыл бұрын

    it would be so good if you could write a course for brilliant

  • @thebodybeatdownDiTi
    @thebodybeatdownDiTi Жыл бұрын

    Smith Machine offers amazing squats along with tons of other movements..

  • @algrundau9441
    @algrundau94412 ай бұрын

    So the groups that ALSO Deadlifted and followed a more balanced routine actually grew more than the group that was doing a whopping NINE SETS OF SQUATS TWICE A WEEK????......9 sets of squats rice a week? ...Well no kidding. How many college focus groups have athletes that can tolerate that workload and expect to grow.? ...Also, had ALL forms of squats be incorporated ie, Front Squat, Zercher Squat, Goblet Squat, Sissy Squat, Hack Squat, Sumo Squat, Bulgarian Split Squat ect ect.Over the 12 weeks. ..Would we even be discussing if the 4 quadriceps were not being sufficiently trained?

  • @bleedingthroat8665
    @bleedingthroat86652 жыл бұрын

    One shoutout from Jeff Nippard or someone else and this channel blows up.

  • @Alex55455
    @Alex55455 Жыл бұрын

    Awesome video, the problem with the squat is people blindly put it on a pedestal as this must do exercise for leg growth. The squat is no doubt a very good exercise but it’s not this magical exercise that makes it superior other similar exercises nor do you have to include the squat to maximise leg growth. Also before someone tries to blindly have a go at me for “trying to avoid the squat” I actually do have deep high bar squats in my program very regularly along with other leg exercises such as leg press, hack squats, leg extns and curls, RDL, good mornings, calf raises and presses etc.

  • @HouseofHypertrophy

    @HouseofHypertrophy

    Жыл бұрын

    100% agree with all you've said!!!

  • @joemorgenstern9846
    @joemorgenstern9846 Жыл бұрын

    I never knew the different leg muscles were Harry Potter spells.

  • @HouseofHypertrophy

    @HouseofHypertrophy

    Жыл бұрын

    Haha :)

  • @HaharuRecords
    @HaharuRecords Жыл бұрын

    That being said☝️😊2:44

  • @funkmaster2258
    @funkmaster22583 жыл бұрын

    I suspected some of this.

  • @georgigoshkov
    @georgigoshkov Жыл бұрын

    you may site as many studies as you want but for me ass to grass deep RPE 10 Squats get me crazy gains

  • @Sean_Shaun_Shawn
    @Sean_Shaun_Shawn Жыл бұрын

    I'd give a shout out to the Good Morning- a dramatically underrated exercise that's a bit of a half-way between the Deadlift and Squat and great for the hammies and glutes but also hits quads and more depending on your setup and makes a great stepping stone for those with little Deadlift experience.

  • @hijo1998

    @hijo1998

    Жыл бұрын

    Why would it hit the quads? Makes no sense

  • @therealtom
    @therealtom Жыл бұрын

    Based on this video, I'm prolly just gonna squat, deadlift, leg extension, and calf raise

  • @adammac4960
    @adammac49603 ай бұрын

    Although the squat has been deemed a simple exercise I can guarantee a hell of a lot of average joes don’t have the ankle or leg mobility to do them effectively. In the military we are made to do things like CrossFit etc. we are not athletes. Most of us have got fucked knees, back problem, shoulder joint issues, fucked ankles etc. we are not coached on how to do the movements properly and squat is a prime example of that

  • @seanharris8419
    @seanharris8419 Жыл бұрын

    As a powelifter I rarely do anything else for my legs besides squats and deadlifts and I have 2 tree trunks. Maybe just good genetics for it.

  • @DanRichter
    @DanRichter2 жыл бұрын

    All I do is squat and deadlift. My legs are literally too big, I can barely find pants that fit, thinking about cutting back

  • @HouseofHypertrophy

    @HouseofHypertrophy

    2 жыл бұрын

    You must have some great genetics for the legs, haha :)

  • @GUITARTIME2024

    @GUITARTIME2024

    2 жыл бұрын

    Lower the weight. Joe Rogan legs don't look good on many guys.

  • @Carlos_vibes67
    @Carlos_vibes672 ай бұрын

    That's is all I do front squats and back squats 2 times a week and pistol squats German volume training

  • @NBDYSPCL
    @NBDYSPCL2 жыл бұрын

    I like doing front squats for the anterior chain and RDLs for the posterior. I usually follow that up with cable crunches or Hip thrusts. I work out alone, dont have much weight and have knee issues that i dont feel comfortable going heavy on. And i like engaging both chains in the leg workout. I stand all day, so i dont need to do calf raises/i do them throughout the day to wake my legs up.

  • @hrsmp

    @hrsmp

    Жыл бұрын

    RDL's are not enough for posterior chain because they don't load short head of biceps femoris. For that you need to add either nordic curl or dumbbell hamstring curls.

  • @1922johnboy
    @1922johnboy2 жыл бұрын

    Excellent thanks. Algorithms haha!

  • @HouseofHypertrophy

    @HouseofHypertrophy

    2 жыл бұрын

    Haha, thank you so much :)

  • @blynnliriahn4182
    @blynnliriahn41822 жыл бұрын

    It's not enough but the basic one!! Good luck trying to grow legs without it!

  • @thebodybeatdownDiTi
    @thebodybeatdownDiTi Жыл бұрын

    squats are not all you need. OR not for me anyways. Squats dont hit my quads for nothing. Rather i go light,medium,heavy,get as close as i can to parallel or just before it..AND NO going ATG wont help. All that does is put more work on the glutes and hams more than i already feel..hack presses and leg extensions are needed..

  • @ezechieltahapary1038
    @ezechieltahapary10383 жыл бұрын

    I wonder how the video would be if it was about the pull up for the upper body...

  • @HouseofHypertrophy

    @HouseofHypertrophy

    3 жыл бұрын

    Pull-ups actively involve the numerous back muscles as well as the biceps. The chest, lateral/front delts, and triceps do not actively contract during pull-ups. So although pull-ups will be pretty good for back/biceps growth, it's far from sufficient for total upper body hypertrophy.

  • @ezechieltahapary1038

    @ezechieltahapary1038

    3 жыл бұрын

    @@HouseofHypertrophy thanks for the answer, and keep up the good work!

  • @MaRaX93
    @MaRaX93 Жыл бұрын

    Love the dyels in the comments that found the perfect excuse for not squatting, based on studies using smith machines, people who have been lifting for 9 years and n=9 subjects.

  • @k.r9494
    @k.r94943 ай бұрын

    Untrained men can get leg hypertrophy from driving up on bench press. What is considered below 90 degrees in these studies, it sure as hell isnt atg full knee flexion as most people cant do this with bodyweight even with squat shoes without mobility training.

  • @user-jl2wd1it8h
    @user-jl2wd1it8h Жыл бұрын

    My friend Domingo got into uber too fast one day and bumped his groin. He ended up busting a nut and having seizure.

  • @celestialarmor695
    @celestialarmor6956 ай бұрын

    What about a body weight squat with a weighted vest

  • @eagle5818

    @eagle5818

    2 ай бұрын

    Same sht

  • @enriquenavarrete1810
    @enriquenavarrete18102 жыл бұрын

    Tx

  • @HouseofHypertrophy

    @HouseofHypertrophy

    2 жыл бұрын

    No problem :)

  • @spitz4616
    @spitz4616 Жыл бұрын

    Are you 'Simple Trader'? the voice is similar..

  • @HouseofHypertrophy

    @HouseofHypertrophy

    Жыл бұрын

    I am not, haha :)

  • @luigismushrooms5701
    @luigismushrooms5701 Жыл бұрын

    I squat deep and I bring the cake

  • @haczabim
    @haczabim3 жыл бұрын

    Interesting, but then why do Olympic weightlifters have legs so big? As far as I know, almost all their training is done with barbells-squats and deadlifts

  • @HouseofHypertrophy

    @HouseofHypertrophy

    3 жыл бұрын

    At the elite level, you probably have to consider 'special' supplements. Squats without question will grow the legs, but as shown here, for maximizing overall regional growth (particularly the rectus femoris for the quads) squats probably will not suffice. This video did not address deadlifts, but that will of course help growth (particularly for the hamstrings which squats do not heavily train).

  • @giorgioanastasios4734

    @giorgioanastasios4734

    3 жыл бұрын

    They have genetics for that style of triainning. Most with wider waist and ankles. Which doesn't look as good as a bodybuilder. No one needs to squat. Overrated. How many powerlifters look.like a chris Cormier or flex wheeler or.shaun rhoden ? All prefer leg press hack squat and lunges

  • @michelrood2966

    @michelrood2966

    2 жыл бұрын

    @@giorgioanastasios4734 Everyone has perfect exuses on legday..Tom.platz the quadfather

  • @jerrystone8856

    @jerrystone8856

    Жыл бұрын

    @@HouseofHypertrophy Yep that's it blame it on steroids. You must be a little dude to .

  • @lefroste6370

    @lefroste6370

    Жыл бұрын

    @@jerrystone8856 low iq detected

  • @samuelsikulinec5187
    @samuelsikulinec5187 Жыл бұрын

    All i do is squats and it's going pretty well

  • @HouseofHypertrophy

    @HouseofHypertrophy

    Жыл бұрын

    Sweet!

  • @kajusbajus
    @kajusbajus Жыл бұрын

    Brignole was right about squat was not the best leg exercise .

  • @rafael_ellanios2708
    @rafael_ellanios27082 жыл бұрын

    Plz make a video how to build big legs with lunges without squats for those ho have lower back pain.

  • @HouseofHypertrophy

    @HouseofHypertrophy

    2 жыл бұрын

    I will be making a video on how to maximize quadriceps growth, in that video, I'll probably mention that range of exercises that can be used (including lunges).

  • @randyogue2032
    @randyogue2032 Жыл бұрын

    Not linking the study and removing control group from video graph... unsubscribing because of this.

  • @claritycome
    @claritycome Жыл бұрын

    Untrained people are not very indicative of trained people. Unchecked form is not indicative of the results correct form can produce.

  • @Anabsurdsuggestion

    @Anabsurdsuggestion

    Жыл бұрын

    Yeah this is my suspicion. I think Dr Mike Israetel would question whether people have the correct form before acknowledging any results of squat testing!

  • @mr.potatohead6138
    @mr.potatohead61382 жыл бұрын

    I think lunges are actually better leg exercises than squats.

  • @jerrystone8856

    @jerrystone8856

    Жыл бұрын

    I think you got it backwards

  • @mr.potatohead6138

    @mr.potatohead6138

    Жыл бұрын

    @@jerrystone8856 actually, no u don't think I do. Walking barbell lunges are probably best leg builder imo.

  • @NLLeFa

    @NLLeFa

    Жыл бұрын

    You can't overload as heavy with lunges. Your arms will give up before your legs reach actual muscle failure. On back squats you can do that. Even if you put the bar on your back for lunges as well, balance is another factor that can't be compared with the squat. Lunges is a great accessory, but just doesn't beat the squat.

  • @jonesy1589

    @jonesy1589

    Жыл бұрын

    @@NLLeFa You don’t need to overload with heavyweights for muscle growth, lunges has its on benefits compared to squats

  • @kovar2344
    @kovar23442 жыл бұрын

    For Leg Growth? Yes we can argue. For life? You already know :)

  • @HouseofHypertrophy

    @HouseofHypertrophy

    2 жыл бұрын

    Haha :)

  • @ChaosBW
    @ChaosBW Жыл бұрын

    Squats SUCK I prefer the leg press It's the mindset machine Makes me feel like Hercules I leg press 1200lbs I have no idea how much I squat I have never done a single squat since highschool

  • @dariusmocanu2538

    @dariusmocanu2538

    Жыл бұрын

    leg press is done by machine, not your legs

  • @Nic-te3vq

    @Nic-te3vq

    Жыл бұрын

    That’s because of the angle of the machine

  • @avinashtyagi2
    @avinashtyagi29 ай бұрын

    Short answer, NOPE!

  • @MohammedAlMuhtadi
    @MohammedAlMuhtadi Жыл бұрын

    tom platz is searching for your location

  • @HouseofHypertrophy

    @HouseofHypertrophy

    Жыл бұрын

    Haha :)

  • @VakoCavender
    @VakoCavender Жыл бұрын

    diet is

  • @DMANNstar
    @DMANNstar Жыл бұрын

    The guy telling you all these don’t even lift I can tell and if he does he isn’t big at all probably less than an average physique. It’s always the skinny people telling people what to do. If that’s correct show us on your own physique.

  • @trapps75
    @trapps7511 ай бұрын

    Squats work 30-35 % for thighs it works your hips glutes more and.destroys your spine if squats so good why doesn't everyone have Tom platz legs that's because it's about the genetics your born with not the exercises or routine your doing

  • @justinw1765
    @justinw1765 Жыл бұрын

    Comment for the capricious god called "algorithm".

  • @HouseofHypertrophy

    @HouseofHypertrophy

    Жыл бұрын

    Haha, thank you dude, I truly appreciate YOU!

  • @Glockhead1
    @Glockhead1 Жыл бұрын

    of course it is. if not then you not doing enough. f all other legxercises

  • @sword-and-shield
    @sword-and-shield Жыл бұрын

    If you don't squat you are squat.

  • @bonkersdonkers7381
    @bonkersdonkers7381 Жыл бұрын

    Algorithm

  • @HouseofHypertrophy

    @HouseofHypertrophy

    Жыл бұрын

    Thank you my friend!

  • @lort6022
    @lort6022 Жыл бұрын

    No, it's not. But it's better than nothing.

  • @HouseofHypertrophy

    @HouseofHypertrophy

    Жыл бұрын

    Agreed! :)

  • @tasosgg8379
    @tasosgg83793 жыл бұрын

    Gg😉

  • @HouseofHypertrophy

    @HouseofHypertrophy

    3 жыл бұрын

    Thank you :)

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