How To Build HUGE Quads Naturally
Вставка
- Опубліковано 23 сер 2018
- #alecenkiri #enkirielitefitness
Check out my web site! www.enkirielitefitness.com/te...
The BEST Exercise To Build Huge Lats • The BEST Exercise To B...
Want Big Traps? Ditch The Rack Pull Above The Knee! • Want Big Traps? Ditch ...
PHYSIQUE UPDATE! 10 Years Natural Strength Training • PHYSIQUE UPDATE! 10 Ye...
Your quads have reached tumor growth status.
yeah, it needs cryotherapy
😂
Leg extensions and top ramen
Don't forget the tuna or that combo will never work.
Lots of calories and lots of water also! You can do squats with your cell-mate on top of you! if ya no wattamean
One day i will have a garage... So i can build my garage gym!
Igus, when you do, your life will be complete ;0) Spend 5 minutes every morning asking the universe for the things you want and become obsessed with it, you will soon get what you want. Namaste. M
Rack pulls above the ear for quads?
Only if you can do it from behind the back at the same time.
==))))))))
You need to touch the bar with the grass to effectivelly build tren naturally!
and duck eggs
Use common sense. You should be doing racksquats for bigger legs
4:05 "The only thing that exist now is the barbell." This was like some beautiful poem or something ...
There’s something about squats that add intensity to your training.. much better feeling than deadlifts, in my opinion
It depends on the day for me! I go through phases where squats are my favorite and phases where deads are my favorite. But I think squats have won the battle the majority of the time, like 70/30 haha.
I hate deadlifts I’ll never do them and I’m okay with that I love squats tho at first I hated them but they’re my favorite workout rn
I've experienced this as well. I used to do all kinds of machine leg exercises on leg day, while my squat stayed the exact same since day one. I used to complain about my chicken legs a lot.
Started doing SS 3x5 and soon I was able to squat 100 kilos after only one month. Now I can do 140 for reps and my legs look pretty good in the mirror
Can't go wrong with the basics, brother. Good work!
That's crazy progress! My squat strength gains are crawl compared to that, took me 2 months to go from 70kg to 80kg LOL
@@popcornto6032 sometimes it just doesnt work this way. For some reason my progress on the squat is very slow compared to deadlifts or bench
100kg in a month? Wtf
@@user-wo5tc9ux7u he was already training legs, would've been a neural adaptation for muscle he already built up. Also didn't say where he started lol
UA-cam needs to allow multiple likes
Word bro. I appreciate the sentiment!
Hey Alec, you really nailed it in this video. I love your use of the term candy-ass exercises, which is so true. Keep providing your viewers with science based information, and keep debunking anecdotal and bro science, whether discussing training methodology, or diet. This is what makes your channel better than just about any other channel out there.
Thanks for the kind words, Peter. Glad you liked the video!
Excellent video again Alec!
This channel is a hidden gem
Great video. Thank you!
Great video! You inspire me sir, cheers from Peru ❤
"instant gratification is not what it's cracked up to be"
Your legs look enhanced my man, good job!
That's some work ethic right there, inspiring video dude.
Thanks brother! Now it's your turn.
Those legs are freaking insane
Holy shit dude your quads are insane here
Quality vid mate
Been binging on your videos the last few day. I seriously love your channel. Thanks for all the great content and no bullshit information. You can really tell how passionate you are about fitness.
Awesome bro! I hope you enjoy the future content as well.
@@EnkiriElite looking forward to it!
Glad you mention the very important point of FIRST adapting to increased training frequency BEFORE worrying about increasing training loads. A lot of people make the mistake of jumping from training a bodypart once a week on a bro split, right into 3 times a week, while also trying to add weight to the bar every workout right out of the gate.
As you say, adapt to the frequency and volume FIRST. Until it's a total non issue for you. Then, and only then, start SLOWLY increasing the training load.
I'm getting scooby1961 vibes
RandomDudeWalkingDownTheStreet lol I hate that old gay fuck
@@unknownyoutubeuser429 homophobia NICE
@Careful! i'm a retard so not hating gay people is sacrilegious?
@Careful! i'm a retard religion, the fucking dumbest shit ever created by man, nice!
Fuck man. It's criminal that you don't have more subs and views. Those are some impressive gams. Even though my legs continue to get bigger I'm not really satisfied with the size of my quads and this video gave me some interesting ideas. Keep up the good work!
Great youtube channel. You're a beast
I love this video I did 3x5 everyday for a month and got bigger quads then I had before. Not saying i have the biggest quads , But compare to my brothers and other people in my gym I do and my max is 300 which isnt that much . Also its not always fun somedays it just suck ass , but after a while i just fell in love with it and still squat every other day.
Those are some of the scariest looking quads I've seen on a natural good job lol
Now we need a video about the best exercise for the glutes.
Also I noticed personally that a better muscle to mind connection established with a time under tension lift like leg extensions used as an accessory to the squat is very helpful.
One of your best videos...!!!
Thanks a lot man!
thank you for the great content brother keep it up¡¡
Appreciate it man. Will do.
Hey, Alec! Great advice! I was wondering if sets of 8 reps in the squads would be effective as well....
Great video Alec. All hail the squat!
The true king.
Hi Alec have you ever tried the hip thrust? Is it true that it is the "main lift" as Bret Contreras says? Please, I would like to hear what you think about it. Greetings from Ecuador 😁
The most growth I’ve ever seen on my legs is from squatting everyday for 3 months. Nothing else has ever been comparable!
It's the king of exercises bro.
How? Doesn’t growth happen when one recovers? How do you reconcile these two ideas?
@@MatteoFitness ur only squatting for 15 minutes a day
U got 23 hours and 45 minutes to recover
high rep heavy partial squats for sets, 3 times a week (minimum) and I always increase 0.25kg each session. Works the best for my thighs for strength, endurance and mass ! :) Great motivator
he never skiped leg squat day
Coach, could you do one about shoulders. Keep it up the good work!!!!
Someone else requested that too. It's on the list now.
Been doing back squats twice a week, but only 3 sets of 8, then 3x8 leg curls and 3x8 standing calf. I guess im gonna try 5 sets of 6 back squats next time twice a week, especially since my squats weren't improving much in strength.
Walking Lunges are no joke...they are a pain in the ass too...one of the best workouts for legs....walking lunges with 70 lbs on each side have increased my legs from 20 inch to 23 1/2 in 13 months....still on process....
Squatting heavy with varying rep ranges (sets of 4 6 and 8) 3 times a week took my quads from 24inches to 26inches.
Nice work man!
Hi... ur videos are great...
What would you recommend as warm up routines for squats
How did you program your volume for squats over this six year period on a week to week basis? Did you strategically taper down your volume or were you going by feel?
I got my best legs from the leg press, not saying couldn't be done with squads but I just feel the most tension on quads on it and I feel most comfortable pushing it to failure. But I think the best leg exercise is the squat, it's just not for me.
Alec can you post the study that you talk about from Greg's site?
Solid video, I feel like title will hit the SEO as well. Also, listening to your squat PR sessions, eerily similar to my bench numbers, hahaha.
Maybe I should change the title to "How To Enhance Your Quads Naturally." That'll really tap into the SEO! Lol that's a big bench dude.
My biggest viewed video is a potato camera attempted 405x5 bench fail, got lucky with the SEO. Funny thing, uploaded years ago, just a normal video of my caliber. A couple years later it gets a over half a million views out of nowhere. And loads of fake plate accusations on something I've doubled in reps since then, hahaha
@@freakied0550 damn half a million haha. I got 180k by posting my little sister pulling 350lbs onto Reddit lol. That's my most viewed video. Her 315lbs pull from a few months before that got like 100k. My first comp video has like 46k I think and my sumo tutorial has like 34k. That's all the big view videos I've ever had. Nothing approaching a goddamn half million though lol.
@@EnkiriElite I had the first gym version of a thug life video on the internet, got right at 100k views (the next day I got mogged by a better gym thug life video). Funny how the internet works sometimes. I have one video titled 225lbs OHP (I did it for 15 but left it out of the title), thousands of views. 2 seperate videos titled 315lbs OHP, both combined may have just over 1k views.
@@freakied0550 lol doesn't make too much sense does it. I had a poster say the other day about my ditch your pre-workout supplement video that "you can't just throw logic and numbers at people. You're taking the hard way to blowing up your channel." And it really hit me only because he's right lol. Unfortunately, I just can't sell my soul for more views. I always laughed at those people over the years so I don't think I could become one just to "make it." I would feel cheap.
Great video, in place of the heavy deadlift on Friday I chose to do the heavy GHR's, 3x8, just for the extra glute, hamstring, and core volume to help carry over to the deadlift.
Good luck man. Let me know how it goes.
in place of heavy deadlift, do heavy frontsquats
I agree. I want my body to be a fucking weapon.... thank you Alec for making it ok to be strong. I was starting to be " self conscious" about myself.. I'm ok now....lol.... brothers in iron.
this guy is the next erc B, in terms of page growth.. glad im here early
Thanks man! I hope so!
@@EnkiriElite no problem, i love this stuff.. raw no bullshit. ive competed for two years been hit by a car and died in the ER its this RAW understanding of movements that made it possible to build from nothing and i like that you teach it.
I switched back from a split routine to a full body based on the fact that I wanted better leg gains, I do fully body 4 times a week with 1 full day of rest and the long steady state cardio on my non lifting days (usually running but I prefer lower impact like swimming which is off tha table cos if covid) basically as a calorie burned and heart pumper and my legs have grown a fair bit over this year in my home set up over quarantine
I can't effectively do 1/2 body workouts, etc.
How about a pendulum squat machine or the one where you are tied to a cable?
that's a ton of good info there bro...what's your opinion on belt squats.. especially for a person who has a back injury....???
Good way to hit the legs without stressing the spine.
What about doing barbell hack squats (behind the back deadlifts) instead of back squats for big quads? It's similar muscle activation but with no spinal loading, and I do romanian deadlifts right after to train the hamstrings, glutes, and spinal erectors.
I can’t remember ever wanting legs that look like his
Once I build my base strength like the intermediate stage I’m gonna run a 4 times a week full body with well thought out programming for recovery so I can hit legs more often and any lagging body parts with some Olympic lifts which I’ve been practicing with just a bar for the time being
You don't need a strength base
Knocked this one out of the park Alec! I think all commercial gyms should remove all leg press and leg extension machines and replace them with more squat racks.
There would definitely be less people getting in your way if they did that lol.
Alec Enkiri I think less people would train legs then lol. Because squats are hard. Out of curiosity, ave you ever tried the ‘20 rep squat’ program?
@@DanSewell one time in 2009. Worked up to 250x20 when my max was 300lbs lol. Never again.
Alec Enkiri wtf how u squat 250 for 20 when u can do 300 for 1 that makes no sense
@@Kus519 That's the whole point of the 20 rep program. You breathe heavily between reps to make sure you make it to 20. It can take minutes, not the same as just doing a straight 20 reps.
My quads never grew well from squats unfortunately, probably due to poor technique when I was inexperienced. My 1RM capped out at about 125kg.
I was able to fix this with leg press and hack squat because they allow loading the quads without the skill component. I was still primarily doing the ordinary squat but the machine accessories were a game changer for me - I’ve got 25” quads now and a 1RM around 150kg.
Try front squats
Every day is leg day.
Squats, walking lunges and reverse sled pulls.
I'd argue if you want to do 300+ lbs reverse lunges are better than walking lunges. And is better for athletes
my biggest dream is to one day able to squat pain free. I've 2 years trying everything to be able to squat pain free, i've learned good form, i've good mobility, i've corrected my anterior pelvic tilt which helped me to deadlift pain free now, but still no matter what i just always get hip pain when squatting. I've noticed that when back squatting even when my bar path is straight and weight is in the middle of the foot, my hips want's to go under the barbell, even when doing low bar squat. I've asked my brothers whom are very experienced lifters to check my form and bar bath etc, and they say it all looks good. Like i said i've been lifting 2 years now and about less than a year doing deadlifts and i can deadlift 3x5 160kg but i can't even squat 80kg... squat feels the most unnatural movement there is. I can bench more than i squat...
Hey Alec do you have any mobility exercises you like or a specific routine for Upper or lower body ? 🤟🏽
I've never really needed upper body mobility work as long as I'm front squatting and holding weights overhead on a semi-consistent basis. For lower body, I like the kneeling hip flexor stretch, the weightlifter squat stretch where you squat down with the barbell on top of your thighs and just kind of hang out, and a little bit of activation work for the glute medius using a band (monster walks and lateral walks with the band around your ankles). That's about it though!
Hey alec do you train your calves?
is it normal for advanced athletes to be able to do linear progression?
Should I high bar or low bar squat?
My man i have to say, you have one of the MOST developed natty legs ever.
Thank you sir!
Nice video! One question: this way of training should be on a surplus? Or i can do it and see results on a defecit aswell? Btw, hows your diet at the moment? I want to be more informed on how to have that lean but muscular look. Atm im doing a defecit and its been great, but once i reach my goal i will want to gain more size without fat. How should i approach that?
A surplus will certainly help you to build muscle and strength faster lol. Without at least a small surplus I wouldn't expect to gain much size in the long run. This is my current diet: ua-cam.com/video/_tbrVo_WXOI/v-deo.html
it horse leggening!
Friends try hip belt squats with brutal intensity and then reply.Its more challenging than the classic barbell squat
7:50-7:55 idk why but I laughed when you said that
Natural movements, while valuable, are not a necessities. Yes, leg presses and extensions can be effective quad exercises. I do agree squats are great.
I would say that is one way and for most people the simplest way. However, you can pretty much build big legs doing any sport that involves them. Heck even a friend of mine who was involved in boat rowing for 6 years has huge legs and he doesn't even train them, apart from lower body mobility drills. Looking at how the legs respond to stimuli, they can grow from pretty much anything, be it heavy squats, light squats, farm work, martial arts, etc.
Sadly calfs are a different picture...
dude is wise
Much appreciated.
@@EnkiriElite seriously, you provide such good content in all your videos and here you give great advice on progamming in a few minutes.
Nice legs. But what about the calves?
Lol sorry for the bombardment in questions. How do you feel about plyometrics (weighted), like jump squats?
I think weighted jumps are great for building explosive power in the legs. Plyometrics are slightly different than that, but they have their place for athletic enhancement.
quads of steel
That's why I wear the beanie.
what rep/sets do you recommend for 2x "leg day" per week?
As a generic recommendation, something like 4 sets of 6 one day and 5 sets of 3 another day works well if you adjust the loading appropriately.
Heavy ass squats
Great video mah nigga :)
Would low bar squat be sufficient for quad growth ? Or?
samaharra mantis yes
Alec what are your thoughts on depth for squatting thanks
If your goal is just to build big legs then squatting to about "parallel" is probably sufficient. Any higher than that and you're putting undue stress on the knees.
What do you think of high volume belt squats?
Never had the opportunity to try them so I can't really say.
I think it doesn't really matter what rep ranges you're using. As long as the muscles become capable of producing more force over time they most likely will get bigger too. The thing is that the volume required to keep getting bigger and bigger is also increasing over time. Not to mention the need for varioation. From time to time you should switch exercises to prevent injuries. I'm not saying squats don't work but after a while your tendons might start getting pretty beat up. Same goes if your only doing leg extensions.
I'd actually say your quads are rather fast twitch dominant as they most likely get exposed to the required stress for hypertrophy adaptaions with heavier loads and lower reps. Some muscles are naturally designed to be able to produce lots of force. I think quads are indeed mostly fast twitch.
Tom Platz always advocated for the squat since he was raised in the gym by oly lifters. I see why his legs are fucking ginormous now.
Why are they so big on the side but not the front
Wheels
i swear ive been getting weaker on squats. only squat once a week, i know i should be adding another squat session in. what rep ranges and weight percentages should i be doing to build strength/size?
Depending on how experienced you are, most of your work should probably be done in the 75-85% range, occasionally going up to 90% or slightly higher. Multiple sets of 3-5 reps is probably going to be your best bet.
gonna give it a try, thanks for the response. subbed
Tendon thickness. The end....
Hey Alec, I am training squats 3x per week. I programmed 3 sets of 5 and 3 set of 3 for each session and am slowly increasing the weight on the bar. In the last month only 10 lbs. is this to be expected? I’ve been training for about 8 months but I feel like an underachiever with my working sets at 235 and 270. I am 5’11” and ~180 lbs. my bench is about to be better than my squat and it’s wearing on my psyche! 😂 I want to start doing front squats as well, but I can’t hammer down good form and not a single person in my gym has any good information. Thoughts? Suggestions? I appreciate all your hard work bro!
You're training squats twice a week or you're training squats 3x a week? If it's 3x a week I would recommend dropping it two just twice a week at this stage. Other than that, you need to make sure you're eating enough calories, make sure you're getting enough sleep, make sure your form is on point (you have to film yourself to know for sure), and make sure you're following a solid program with a proper weight progression. Those are the main things you can do to optimize progress.
Spergie Aspergus just going to throw this out there for some perspective, if you "only" add 10lbs a month for a year that 120lbs added, and I don't know anyone that would be unhappy with adding 120lbs to their squat in a year.
Alec Enkiri
To clarify: I am training squats 3x per week. My sets are: 5-5-5-3-3-3. Sets of 5 at 235 lbs sets of 3 at 270.
Form checks are critical, I agree on recording lifts. Training only 2x per week feels like I’m not doing enough, but I will give it a go.
freakied0550
That’s a good point, I just feel like I am standing still with the squat. Sometimes I just get in my own head I guess! Thanks man
@@spergieaspergus2844 yeah that's more work than I would have you doing at this stage. Minimum effective dose man. That's what you want to shoot for. You can always add volume later when you're forced to. And obviously what Dennis mentioned is also true. I wish I could add 10lbs a month lol.
Hiya Alec. That video of Greg Nuckols you're talking about, do you maybe know the title/have the link?
I have not watched this video in quite some time. Please refresh my memory as to what I was referring to lol.
@@EnkiriElite 1:26 The one particular study Greg mentioned where steroid users had more muscle mass for the same strength levels as natural guys.
The real question is...is lexx little natty?
Them feminine sweeps
you should try muay thai i have a feeling youd kick some ass
Imagine taking a leg kick off this guy
@@justanotherperson2253 imagine him taking a kick though
dude would just shake his head at you and keep moving forward haha
@@justanotherperson2253 actually he would lose preety fast, his lega arent hardent but mascular that is the perfect combination to knocknout somebody with a leg kick
dude everyone can harden their legs and no muay thai gym would send you into a fight with legs that arent conditioned for fighting either so obviously he'd have to condition himself before a fight everyone knows that
So does that mean multiple variations of the squat are all that are needed? Back squat/front squat/SSB/Spider bar/Duffalo bar etc. to grow big quads? Or are you saying that those should always take main priority? Are moderately loaded barbell/dumbbell lunges/heavy leg presses not needed for strong and functional legs for any kind of sports? Very curious cause I don't wanna be wasting my time in the gym doing unnecessary exercises
To grow big and strong legs I don't think anything but squats and their variations are needed. I would include a small amount of single leg work for sporting purposes, mostly just because of the stabilizing aspects, but I wouldn't go crazy.
@@EnkiriElite Yooooo oh my god, thank you so much for replying dude. Great content and keep it up, I want quads like yours man
@@EnkiriElite
Hey man just found your channel you have some hidden nuggets on here . What about goblet squats as a squat finisher for sets 10-15 reps ??
@@lightn1ng89 nothing wrong with it. I wouldn't sacrifice any work on my front or back squats to make room for it, but if you've got a little bit of extra energy left at the end of your workout it's not going to hurt anything.
Bro, great work here
I've been slowly coming to this conclusion over the last 6 months
I started squatting 3-4x week with low volume and Heavy singles
was only planning to maintain or improve top strength, but as I approached a month of this style I had increased the work to 6+ sets of doubles triples and backoff Fives, 10 and 20 without seeing any real recovery issues
I would just keep total weekly volume moderate and try to focus on frequency and I adapted.
Even on a real difficult day I just focused on a few small sets w moderate heavy pauses and didn't try to max out.
I think I'll try to continue this a little longer before any big changes.
Forgot to mention I have huge legs. I wear a 30-32 waist and most of my shorts/pants dont fit my legs.
Is it common for parallel "to depth" squats to feel like shit and feel SUPER low?
This is a picture of me squatting when i first started lifting like two years ago
i.imgur.com/rXr3Z6L.png
That's parallel for me, it kinda looks slightly below parallel, but you get the point. It's no more than .5 inches below parallel, and to be consistent in my lifting i'm going to say it's parallel.To me it feels like I have to squat ATG to hit parallel.
It seems that oly shoes only make it more difficult to hit depth right?
Correct me if I'm wrong on that, since I do want to squat with oly shoes (I've been doing so for 1.5 years now)
anyway, i've been unintentionally half squatting for 1.5 years (i thought i was hitting depth, guess i was like one inch above it) and my squat is complete shit. my max is like 240. i did start out weak as shit, but still.
Whole point is, i cannot imagine progressing hundreds of pounds with this rom. It is incredibly difficult.
Not gonna lie, the squat in that picture looks pretty damn deep. Oly shoes make it more difficult to reach powerlifting competition depth because they encourage more dorsiflexion at the ankle, and the farther forward the ankles dorsiflex during a squat the deeper the hips have to flex to pass the top of the knee. That said, if you don't plan to compete in powerlifting, it doesn't really matter if your hips pass the top of your knee or not. You can literally move the hips through the same degrees of flexion and have them end up at different "depths" based on how you choose to move your body. It's all pretty arbitrary to be honest.
Hi
I go to the gym four days a week and this is my schedule:
- MO: Chest/Tri's
- TUE: Back/Bi's
- Wed: Legs
- FR: Shoulders/Tri's
But I want to try it your way. How do I best plan this in my schedule? Wednesday squads and another workout start with squads (for example Monday)?
Aren't you too tired to do Chest/Tri's afterwards?
Do full body workout you'll see results in strength and muscle's very fast
Once a week, added to my schedule?
@@Potzakv20 Go watch Blaha 5x5 video if you are novice
deep front squats are my choice, im 6'3 and FS fits perfectly for my constitution, i dont do back squats anymore
same my dude. 6'6" natural here. I only squat ass to grass paused front squats without a belt. Clarence Kennedy style :)
Thought I was the only one. Resorted to front squats over back squats and my quads are damn near too big for my upper body, even at 6'3".
Did you have difficulty doing back squats ATG comfortably? For some reason, front squat feels more natural on the knees and back.
But I have a muscle imbalance of 600 grams between legs so that's why I must do unilateral variations
So basically get a huge back squat and front squat.
Hey alec can an intermediate/ advanced lifter deadlift heavy 2 times a week?
For a short period of time.
@@EnkiriElite By short means how many weeks?
Genetics will