How To Make Leg Days Harder & More Effective (Using Less Weight)

[@buffpotato4825]

How To Make Leg Days Harder ? PASS!

[@Team3DMJ]

With less weight - Berto

[@RonMexico527]

Interesting. Makes me wonder if Smith Machines or Belt Squats are better investments for a home gym compared to a Squat Rack.

[@Team3DMJ]

If you goal is hypertrophy it might be

[@dory_m78]

I recently starting doing belt squats at home(free weights no machine)it doesn't seem to hit the quads the same way,maybe due to barbel's centre of mass, you're recruiting other muscles

[@nicklicameli4911]

Definitely a great point! Just remember that a Smith Machine and Belt Squat are typically much more expensive than a simple squat rack and take up a lot more space.

[@RonMexico527]

@@nicklicameli4911Hey Nick, thanks for the reply! Your right, but Syedee has a space-efficient belt squat (only $500) and Smiths often pop up on Marketplace for pretty cheap.

[@verydarkelf7083]

so just normal full rom hypertrophy leg training then 🤷‍♂️

[@Team3DMJ]

I think it’s worth listening to again But firstly I have to say full rom isn’t typical in most gyms. That’s unfortunate but it’s slowly getting better

[@Capt_Curious]

First

[@Team3DMJ]

💙

[@cole_p_warren]

I have a home gym with no space for barbells and a folding sissy squat station has been a game changer. Once your knees build up to it it's high SFR, not too much DOMS, and even myo-rep friendly. Great rectus femoris focus as well, which is a bonus for those who want bigger legs but not necessarily more of a "sweep" IMO.

[@RonMexico527]

How do you add weight on these? Also do you keep your torso parallel to the ground throughout?

[@cole_p_warren]

@RonMexico527 I keep my torso upright to keep it quad focused. So far I haven't added weight, just progressed with reps, how far I lean back (as long as it's fine on my knees). I've also found I can make it more difficult by not locking out my knees and making them more like lengthened partials. I do the same with chest flies.

[@123peterjackson]

Here is a serious question, why do full body routines never get much love anymore? It all seems to be more about push, pull, legs or body part splits again

[@tntcheats]

I think a pendulum swing from people overestimating the impact of frequency, with later research revealing that while it enables higher volumes, it doesn't give greater gains per-set. Plus, there's some survivorship effect from the fact that people who stick with the gym tend to be the masochists who like pushing through the pain. Ultimately, given the gains are equivocal but RPE can be lower per-set, it just seems like free gains to me.

[@123peterjackson]

@@tntcheats Maybe because I was bought up with power lifting and Barbell medicine and data driven strength that I always took a full body approach. I have always needed to bench 4 days a week to see any progress or muscle gain. I have always seemed to need a higher frequency approach to make progression ever since I got sick and have some nerve damage. Plus, I just love full body. Push, pull legs I just cant get motivated for

[@Team3DMJ]

@@tntcheatsthis and for me they have a way of fatiguing me unlike more traditional splits