Building legs without squats...

[rocco-x]

I was never one for doing leg work until my early 40's when I got serious about it. Once I started heavy squatting, adding in 20rep widowmaker sets every few feeeks I was able to put on over 4" in less than 18mnths...

Now, after a few years layoff, I'm back in the gym at least 3x wk but due to my hectic work hours and schedule I'm forced to use my plant's gym, which is good enuff for now. Only thing is no squat rack or power rack...only standard leg press, leg extension/curl set up.

For the 1st month or so back I hit a basic GVT routine just to get things flowing and now I'm considering going back to my old Max-OT type routines as my strength and power have gone up considerably in the last 2wks.

Problem is I've only known or done squats for complete leg development with sldl's, curls and extensions but mostly the squats. Anyone here build decent size legs without squats?

Now that my hours are 8pm-6am until Oct I wanna utilize every spare moment to eat, train and grow. Looking into a few gyms trying to find one closest to either my job or home to get the most out of the limited time I've got.

[Darkness]

That would be tough with only leg press available. I think the leg press is counter productive. I wouldnt do leg extensions you’ll trash your patellar tendon.

What about split Squats ( or reverse lunges of you prefer to call them that). Hold Brant dumbbells and hit one leg at a time.

What about belt squats. These can be nice quad builders. You’ll have to go buy the belt probably to take with you but that’s not so bad. Stand in two benches or chairs and load it heavy and go deep and slow.

Good ol walkibg lunges.

Hamstrings are weighted to handed hip thrusts. Happy hammys.

Those three quad exercises would be 100 times better than leg press and leg extensions.

[Dawgpound_Hank]

I had to stop doing squats 16 years ago due to continual disc issues. Keep in mind I had squatted for 24 years before having to give them up. Having said that, ever since then my quad routine has been leg press as my Mac Daddy, then hacks, extensions, leg curls & sldl. Not to boast but I have some pretty decent quads even at 55 from doing so. I think the key here with anything is hard work - period. I can barely walk out of the gym on leg day. Hard work man, hard work.

I agree with D on leg extensions can fuck up your knees - mainly if starting out from an exaggerated pre-stretched position, or going too heavy. I go heavy on leg press & hacks in the 12-15 rep range on my heaviest sets, but with leg ext it's in the 20-30 rep range. One thing that will really help etch in the quad cuts is doing 3-second static holds at the top with a lighter weight until they're on fire.

Just to add, Yates built a 6x Mr O bawd without squats. He had to give them up early in his career due to hip & back issues. His routine as you may have seen in Blood N Guts is leg press, hacks, extensions, curls, sldl. While that's a rarity, it's saying something.

[rocco-x]

I'll have to consider db lunges as there's not enuff room for bb lunges in my current gym. I've never liked presses cause they kill my lower back and drf not going heavy on the curls...high reps only light weight.

[liftsiron]

My quads scream after hitting the leg press hard. IMO 90% as effective as squats for leg development. I had to give up squats years ago.

[Dakota]

There is just something about the squat that works like nothing else. Especially it seems for pure girth. Back surgery keeps me from squatting heavy but I used to LOVE to get in the squat rack with enough weight to sag the bar. It used to draw attention to be my size and squat the weights I could. ....... my bench on the other hand....... sucked. My bench drew attention too.... usually with finger pointing and giggling.

[rocco-x]

My bench blew away my max squat...447x1 vs 390x1. I wish I took legs seriously when I was younger but was only concerned with upper body. I do put on mass quick tho when the effort is put into it. Hopefully by next week I'll be at an outside gym and can hit my 2 most hated movements, squats and deads.

[choke]

What about using a squat belt? It takes all of the stress off the back?
I use one and its amazing. It's awesome for your form and balance as well.

[rocco-x]

What about using a squat belt? It takes all of the stress off the back?
I use one and its amazing. It's awesome for your form and balance as well.

Looking into that now...might take a ride to York, Pa next weekend to the Weightlifting HOF/store. It's only 1hr from me. I'm sure I can pick one up there or just order it online but wanna see it first.