The Five Biggest Contradictions in Fitness
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The Five Biggest Contradictions in Fitness

It’s no secret that when people contradict themselves, it has the effect of making the flaws in their actions or statements seem glaringly obvious. But what about when WE ourselves get caught contradicting ourselves by someone else?

By: Nick Tumminello Added: January 6th, 2014
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Thread: Quad Question

  1. #1
    Senior Member TechMetalMan's Avatar
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    Quad Question

    So what does everyone do for quads?

    Obviously squats.

    Does one need to do lunges with squats to fully hit the quads?

    I did atg squats- 2 warmup and 4 working sets, and then i did 2 sets of front squats. I went directly to sldl and then to calves and I felt that that was enough.
    18 Years of Age

    5'7'' 140 lbs---Now 148

    As of Feb. 2006------As of April 2006------As of July 2006

    Bench- 155 x 2------170 x 1--------------Not Tested
    Squat- 200 x 1 (parallel)------Untested-------205 x 1 (Ass to Grass)
    Dead- Untested------235 x 2-----------250lbs x1 (3 sets of this)

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  3. #2
    Senior Member HeavyBomber's Avatar
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    Leg press is the only thing besides squats and that's only occasionally.

  4. #3
    HS Football D Breyer's Avatar
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    You don't NEED to do lunges in order to see quad development though IMO lunges are a great exercise.
    6'1 - 195
    Crossfit Total: Press: 135 - Squat: 315 - Deadlift: 365
    Competition Lifts: Clean: 205 - Bench: 205

  5. #4
    Senior Member HeavyBomber's Avatar
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    Yes, I have nothing against lunges. It is a great exercise. I do think you need another quad exercise after squats or in place of squats sometimes if quad development is your goal.

  6. #5
    Iron4Life
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    Are your goals strength or size?
    If you are a BB, I think Leg Extensions are better for size...
    But for strength gains, beside regular squats, I would say Front Squats, Lunges and Step ups..

    I personally like Step ups and Sissy Squats... I seem to get the best gains from those after regular squats..

  7. #6
    Senior Member HeavyBomber's Avatar
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    yeah, it's hard to beat front squats if you can perform them effectively.

  8. #7
    Senior Member Natetaco's Avatar
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    Quote Originally Posted by bearwolf
    Are your goals strength or size?
    If you are a BB, I think Leg Extensions are better for size...
    But for strength gains, beside regular squats, I would say Front Squats, Lunges and Step ups..

    I personally like Step ups and Sissy Squats... I seem to get the best gains from those after regular squats..

    i like all of those, havent done many lunges though. leg extensions for size?
    ________________________
    190ish lbs
    5'11
    Personal Accomplishments
    Bench:225x5, 255x1
    Squat:350x5
    Dead:370x5, 415x1

  9. #8
    Banned
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    My quad routine has worked pretty good for me, I added 2,5" to mine in 7 months doing this routine.


    Squats:

    2 warm up sets on easy weight (obviously)

    Then I would add on 20lbs for each set and do just 1 rep untill i reached my MAX.

    Then 1 warm-down set and do as many as I could on an easier weight.

    After that I would rest my legs for 3 days before I did all the other stuff like - leg crul, the thingy for hamstrings, calves etc...

  10. #9
    Senior Member getfit's Avatar
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    squats, lunges, i love leg work in general
    You will soon see Getfit in OngII Flying Knee Thingys of Doom see if the feisty greek can survive the kicks of Steel Leg From Shaolin Soccer,Dim Mak(def touch) from ChungLee,and Flying Crane by Daniel-san-El Pietro

    Spray it with windex greek!-the famous El Pietro

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  11. #10
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    I really like free weight hack squats. I find they hit my quads differently than regular squats. Plus you get to work your grip, which is always a plus for me.

  12. #11
    Senior Member TechMetalMan's Avatar
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    Well I am going for both strength and size.

    I am quite weak so I definently want strength, but I am also very small so I want size.

    I will stick with squats, and I will probably throw out the 2 sets of front squats for 2 sets of lunges since I figure lunges hit the quads much differently.

    Sound good?
    18 Years of Age

    5'7'' 140 lbs---Now 148

    As of Feb. 2006------As of April 2006------As of July 2006

    Bench- 155 x 2------170 x 1--------------Not Tested
    Squat- 200 x 1 (parallel)------Untested-------205 x 1 (Ass to Grass)
    Dead- Untested------235 x 2-----------250lbs x1 (3 sets of this)

  13. #12
    Wrecker of Homes d'Anconia's Avatar
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    Sounds fine to me. I usually do 3 sets heavy squats, 1 set lighter weight, then 1 or 2 sets leg extension at higher reps. (Kinda like Powerman's Hypertrophy Primer).

    BTW I'm training for both strength and size.
    ...........||High School||.....||July '05||.......||January '09||
    Bench.........225x1...............275x1.................?
    Squat...........?.......................?....................365x5
    Deadlift........?.....................315x5...............435x5
    Weight........180...................192...................185
    BF%.............?......................12.....................12
    Time to Get Ripped
    Pictures of Me

  14. #13
    Senior Member TechMetalMan's Avatar
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    I hate leg extensions- but maybe I'll start them.
    18 Years of Age

    5'7'' 140 lbs---Now 148

    As of Feb. 2006------As of April 2006------As of July 2006

    Bench- 155 x 2------170 x 1--------------Not Tested
    Squat- 200 x 1 (parallel)------Untested-------205 x 1 (Ass to Grass)
    Dead- Untested------235 x 2-----------250lbs x1 (3 sets of this)

  15. #14
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    I hate leg extensions, for me there is no way I could have blown up my quads with leg extensions. Once I started only squatting, I saw the quad results I wanted. Once I started doing atg squats, then my quads really improved even more compared to parallel squats. You gotta figure out what works for you. I waould say that if you want to get your quads bigger bring your squat numbers. If you can hit at least 315x1 parallel raw your quads will have gained siginificant size
    Last edited by Gabrielle; 05-04-2006 at 01:03 PM.

  16. #15
    Senior Member Natetaco's Avatar
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    Quote Originally Posted by RedSpikeyThing
    I really like free weight hack squats. I find they hit my quads differently than regular squats. Plus you get to work your grip, which is always a plus for me.
    i do free weight hack's after squats, there great.
    ________________________
    190ish lbs
    5'11
    Personal Accomplishments
    Bench:225x5, 255x1
    Squat:350x5
    Dead:370x5, 415x1

  17. #16
    Senior Member Meat_Head's Avatar
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    Squats + deadlifts/olympic lifts + sprints have worked awesome for me!
    Squat...Eat...Sleep...Grow...Repeat

  18. #17
    Senior Member DNL's Avatar
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    PIck up soccer. Play 2-3 times a week. =)

  19. #18
    Senior Member TechMetalMan's Avatar
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    Quote Originally Posted by Gabrielle
    I hate leg extensions, for me there is no way I could have blown up my quads with leg extensions. Once I started only squatting, I saw the quad results I wanted. Once I started doing atg squats, then my quads really improved even more compared to parallel squats. You gotta figure out what works for you. I waould say that if you want to get your quads bigger bring your squat numbers. If you can hit at least 315x1 parallel raw your quads will have gained siginificant size
    315x1

    That seems very far off for me.

    I maxed at 200 x1 ONE time parrallel. I made sure my friend checked my form and he said I was parallel. I never tried it again but I'm not sure I could do it again.

    Recently (last 3 workouts) I have switched to atg squats. I can do like 135 6 times. Tough stuff.

    But we'll see, I have seen a pretty big leg composition difference as my legs used to jiggle a bit (I was not fat- actually I was skinny but just not muscular). Now they are hard as a rock and I have probably put on an inch or so in the last 4 months. Noob gains though.
    18 Years of Age

    5'7'' 140 lbs---Now 148

    As of Feb. 2006------As of April 2006------As of July 2006

    Bench- 155 x 2------170 x 1--------------Not Tested
    Squat- 200 x 1 (parallel)------Untested-------205 x 1 (Ass to Grass)
    Dead- Untested------235 x 2-----------250lbs x1 (3 sets of this)

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