Why Squats Are KILLING Your Gains

[@SuperhumanTroy]

THIS VIDEO IS OLD AND SUCKS BUT MY SERIES 'BECOMING SUPERHUMAN' DOESN'T! GO CHECK OUT THE SERIES NEXT! bit.ly/WARNING-IF-YOU-TAP-HERE-YOU-WILL-BECOME-SUPERHUMAN

[@youreaqt3730]

God, I’m so tired of all these “fitness” influencers telling me everything is wrong. At some point, no exercise is “right”

[@ericsampson4478]

You said it, me as well.

[@stefansimons7920]

That’s not exactly what he’s saying. He’s just saying that if you want to optimally grow your quads, there are better methods than the barbell squat. Most exercises aren’t really “wrong,” it just depends on what you’re goals are. So if your goal is to maximally grow your leg size, rather than gain strength, then the barbell squats may not be best. Hope this helps!

[@roverclover3178]

@@stefansimons7920 that’s not what the thumbnail implies. Squats = thin legs and no squats = thick legs. Make it make sense

[@keithmerkel7542]

@@roverclover3178 just another fitness clown selling bullshit.

[@alex124241]

Everyone’s an expert

[@_koschwarz]

If you can't grow your legs with squats, you're definitely doing it wrong. It's a basic movement, though I admit it requires perfect form. Leave your ego at home, cut back your current load by half and go as deep as you can (if you can, if you have the mobility for it of course, and if you don't have it, get it), you should actually touch or almost touch your calves with your hamstrings. Range of motion and proper technique are far more beneficial than the load, especially in these kind of excercises, like squat, deadlift or any heavy compound lift. More load will come eventually and naturally with time without any injury. ANY excercise can be dangerous and ineffective with bad technique and ego lifting. Yep, squatting is fearsome, but you should embrace it. EDIT: just look at how Troy squats, at least how he demonstrates the squat in this video, he does the classic "half squat".

[@simoneorecchioni7352]

If you are a powerlifter you have to Squat, bench and deadlift. If not you can do what you want

[@_koschwarz]

@@simoneorecchioni7352 I actually agree, I mean you absolutely don't have to do it, everybody can grow big legs without it, it is just dismissing the squat as an "ineffective" excercise is ridiculous and misleading. 90 % of people I see squatting do 1 least one thing wrong that hinders development, most of them use too big weights and too short range of motion.

[@lyrasunshard3769]

Whaaaat almost touch your calves with your hamstring?

[@NirajPundir]

@@lyrasunshard3769 yes that's how you do a proper squat and the depth makes me grow as the depth is real stretch at bottom point when hams touch calves

[@_koschwarz]

@@lyrasunshard3769 I can actually touch it. I have been training for 30 years but at the same time I sit all day at a desk in work too, and once I realized how my hips and hamstrings were stiff and my lower back always hurt because of this sitting lifestyle, and how it limited my range of motion (I did the common "half squats" like others and considered it a good squat, but without any significant results), I started to work on it. It took years but now I can go that deep now with good back posture (search "asian squat"). This is why I say based on my experience and what I see in gyms that 90 % of people do squats wrong. Again, I am not saying that squat is the holy grail, but I think it is a basic fundamental human movement that done correctly can be beneficial for everybody.

[@JDubDIY]

Exercise 1 of 4 - DB Bulgarian Split Squat - 3 Sets 10-12 Reps 01:10 2 of 4 - DB Walking Lunges Superset: 2 Sets 12-15 Reps, then BW walking Lunges 10-15 More per set 03:00 3 of 4 - DB SUMO Squats: 2 Sets 12-15 Reps 04:45 4 of 4 - LEG Extension SS DB RDL: 3 Sets 12 Reps (1 set = 12 Leg Extn, Drop weight do 12 more Leg Ext, RDL 10 more) 05:20

[@reiseleitercostarica]

It's more like a leg workout for a deload week. I don't think you'll grow your legs with these light weights. At least do some leg presses.

[@desgilroy1357]

What about your hams?

[@MarilynHill-dm6xb]

I​@@reiseleitercostarica

[@dyl5609]

Thank you Bro 👍

[@markothwriter]

I went from doing a lot of squating and olympic lifts to more lunges, and Bulgarian split squats, and some single-leg leg press. The idea was to get some more twisting and get out of the sagittal plane. It really, really helped my athleticism and strength. And when I went back to squating, it was not as painful. After 6 months of the single leg exercises, I went skiing, and I was suddenly skiing like I did in college again - when I was really good. I think the single leg stuff is invaluable for athletes.

[@dan_4531]

Im 21 and started lifting seriously this year. Ive always been a cross country runner and distance runner and once i started doing bulgarian split squats, mannn it was like my legs grew some springs. I can run with much more power now and speed as well and my legs feel stronger as well. Single legged exercises are great for athletes indeed

[@tchallabp446]

@@dan_4531 that’s because split squats work the engine of the lower body the glutes. That’s where a lot of are strength comes from.

[@dan_4531]

@@tchallabp446 interesting!

[@mattimus13]

Bulgarians are the GOAT

[@joshuabrant3487]

do pistol squats next

[@michaelregan427]

Squats are great for building legs but keep in mind this is a heavy compound meaning a lot of muscles are at work here. Also the body is set on making neural adaptations to handle the load, the whole movement chain is getting stronger the legs only play 1 part. My legs were small at 22" and 155lb bodyweight, hired an IFBB pro for summer training in 2008 (Emy Silvagni, trained by the late Steve Michalik). Anyway we ditched the squats and did high rep hack squats (8 on heavy day, up to 25 reps at times), high rep leg extensions, leg curls, and leg press. Legs grow from higher reps, Tom Platz was a huge fan of high reps for legs too. Anyway I went from 155 to 167 in 3.5 months mostly lean tissue with mediocre upper body gains, leg gain from 22" to 24". I do think squats serve a purpose but for example Dorian Yates never did barbell squats, only smith machine and hack squats. If you insist on squatting though make sure to also keep deadlifts in your program, and ab work. You need a stable pelvis to squat without high risk of injury and this is only accomplished with strong glutes and abs. Be safe training everyone, and good luck on your individual weight lifting journeys :)

[@Ignasimp]

That's why for functional traing squats are nuch better.

[@billpoole8541]

Thats wrong. Dorian Yates did tons of barbell squats...its just that he stopped doing them at a young age. He still build his base off of barbell squats. And Platz was the king of barbell squats.

[@rzadigi]

Great advice! I’ve got long chicken legs that just won’t grow. I need more reps!🙏

[@Fredrikbb]

There's just no way that you or this video is going to convince me that Squats are related to a high risk of injury, it's actually the opposite especially for the elderly. Do them correctly like everything else.

[@gwengwen4535]

@@Fredrikbb Do you have sources for your claim? As someone who’s a body builder and has also battled low back issues for over twenty years from an unrelated injury, I am somewhat familiar with the evidence, from my own perspective and experience, as well as evidence from my wholistic chiro. Absolutely cannot rule out anecdotal evidence from the personal accounts of trainers, athletes, etc. Have to remember to factor in if it’s free squats or smith, load, age, prior injuries or conditions, and over all fitness and health too. And core!

[@adamhelper3277]

I love the pictures. Even the kneecaps got wider! 😂 Damn I need to work my kneecaps more often! Lol

[@thookdee]

01:50 - one of the most painful leg exercises you can do (but it works!) 03:00 - db walking lunges superset for growth 04:45 - great barbell squat alternative 05:20 - great superset for quads and hamstrings

[@BoyTheBlack]

thank you...I wish these guys would just get to the point and make their videos half as long...too much talking...not to mention the advertising which I do understand to make money...I don't wanna hear a dissertation...

[@bipulsingh95]

I have slipped disc on left side. Dr asked me to go light on exercises which include Back. After 5-6 months rest, I started working out again but always with fear in my mind of hurting my back again. I used to hit heavy squats upto 200 kgs because i wanted to grow my legs. Then i saw your videos, in last two weeks, I followed the same workout in this video and believe me, it works more than squats for me, because there’s less pressure on the back and more on quads. Thanks man.

[@dwaynepeterson-g7d]

❤ This! You are so right! Because of bad knees and Lower back problems, I don't do squats anymore. My problems came from almost 8 years of active Army. I do leg presses, leg extensions, leg curls, 3 types of calf raises, and kettlebell swings for my legs. I get a great workout without the pain of squats!

[@mexxmiliano]

You are a perfect example for people to realize that there is a huge difference between strength and hypertrophy. One can have bigger quads than yours, but doesn't squat the same amount as you do.

[@sussybaka4276]

There is no “huge” difference between strength and hypertrophy and they rather go hand in hand. There’s literally a term in bodybuilding/hypertrophy training called progressive overload, you *need* to gain strength to gain muscle, but that doesn’t always mean the bigger the muscle the more they can lift

[@mexxmiliano]

@@sussybaka4276 it can go hand in hand yes. But apart from eachother both have a different approach and outcome. Strength isn’t necessary to gain muscle. It’s more about mind muscle connection and proper execution.

[@guilhermegarcia8750]

Thats bullshit

[@guilhermegarcia8750]

@@mexxmiliano if they walk hand in hand how can they be apart, you believe anything you hear.

[@mexxmiliano]

@@guilhermegarcia8750 as I said “ it can go hand in hand” doesn’t mean it is hand in hand. I don’t believe anything I hear. I do my own research as a PT.

[@chris-hu7tm]

bulgarian split squats have essentially replaced the barbell squat for me, fucking love how intense that exercises is, its brutal

[@SuperhumanTroy]

way to go!

[@javierhernandez8938]

I had lower back surgery a couple of years ago and I don’t feel safe squatting but this looks so much safer , thank you.

[@JS-lv5pn]

Yeah I have a lower flat back I can't squat it's horrible pain so ill do this.

[@FernandoHernandez-kc5vf]

Yo tengo hernia discal L5-S1 Me parecen muy buenas opciones estos ejercicios 💪

[@SuperhumanTroy]

See you next Monday for the next Balloon Method workout! Try Superhuman Protein & pre workout from my company Alpha Lion to transform faster! www.AlphaLion.com (Code:Troy to save!)

[@shadowalker8068]

For me I want biceps or chest don't matter balloon method 🔥

[@bigdre4102]

Thank s brother I’m looking forward to it

[@makiniita]

As someone who spent the entire quarantine doing bulgarian split squats, I can confirm that it’s as effective if not more than squats for hypertrophy.

[@piyushjadhav048jadhav3]

I am thinking of replacing squats with Bulgarian split squats is it a good idea

[@makiniita]

@@piyushjadhav048jadhav3 if your goal is hypertrophy rather than strength yes, top tier movement and less chance of injury

[@ivanriverajr5012]

Dude wrong this helps hypertrophy and strength and size. Been doing g this for 5 yrs and my legs are solid. Don't give him wrong detail. Check any info on this compound movement it says for mass and strength.

[@heuvelke1065]

What about doing tempo squats and bulgarian split?

[@makiniita]

@@heuvelke1065 i did that as well, tempo and jumping split squats as i got used to regular split squats with the same weight

[@MrRASO16]

Tom Platz says no.

[@Adamkww]

Tom platz says hack squats😂

[@PrabhsimranSingh15]

This is actually a workout that can be put straight into practice even at home with a fair amount of weight. Can you upload a video for working the back of the legs especially the hamstrings? That would be wonderful

[@SuperhumanTroy]

check out this legs vid! kzbin.info/www/bejne/j2ncfWyZZs6EZ5o This is the ultimate home workout playlist for achieving any fitness goal at home. kzbin.info/aero/PLPEkB-l9I5wcl6gC7FboY2Lg4Fa6Tw8IZ

[@laokon]

Nordic curl, or trx/ring leg curls

[@cellP8]

Do more seated leg curl, you wont regret it

[@linwoodpowers714]

If your knees and back are hurting from doing squats, you're probably not doing them right. Squats have made my knees and back stronger. I keep the weight light and the reps high, with near perfect form. Look at Tom Platz legs and see what squats do. They work!

[@martysherwood8853]

Possibly early injuries, they are sometimes not recoverable, maybe from squats.

[@gi7685]

I f*cked up my knees by doing squats

[@aaronberry6577]

Dude, thank you for posting this play-by-play. This is without a doubt one of these most difficult And beneficial leg days I’ve had in a while. Better yet, left feeling a massive leg pump without knee and or back issues (coming from someone with multiple bulging discs in my lower-back). This will most def be my go-to routine for the next few weeks.

[@sirvaant]

Did you ever go back to squatting?

[@dr.sanket]

its been 9 months since your comment, did you restart squatting?

[@houx7044]

squatting heavy was actually the only thing that made my legs grow, i don’t have the biggest legs, but after starting my first powerlifting program, my legs grew 10x the size they were

[@nwameperez9075]

He is chatting shit in order to show the other exercises...which is unnecessary. Just clickbaiting. All guys who have been in the gym for long know barbell squats add mass. This guy thinks he can jus make up shit based upon his subjective experiences as though it applies all across the board. Barbell squats add mass. Fact

[@We_Run_Up_Hills]

i dont think he is misleading us... you guys have to remember that everybody is different and will respond well to different forms of training he was talking about quad size, so to use an analogy; benching gives some people big triceps, but if you really want big triceps you need to do more than bench also never forget that some people only have to walk past a weight to grow, wheras others never get huge even if they still become rather strong

[@We_Run_Up_Hills]

i think squatting is less about mass, and more about 1) mobility and athleticism, and 2) big numbers (to get your nerves accustomed to pushing lots of electricity) and the mass is a bonus. if i wanted leg mass i would do it how we do it with biceps... single muscle isolation exercises (because lets face it... my biceps never grew until i started isolating them, no matter how many pullups and bent over rows i could do)

[@nwameperez9075]

@@We_Run_Up_Hills talking some crap there. To grow legs compound moves are the best with heavy enough weight in an 8-12 rep range for 3-5sets. Ie Muscle Growth/Hypertrophy. If someone wants to train for athleticism they would just adjust the squat training to lighter weight, more reps, less demand on deep ROM, more demand on bursting up on the eccentric etc. Ie Muscular Endurance. So squatting can fit any regime depending on how the individual plans and trains. Even powerlifting and strength training. Barbell squatting never needs to be a problem if done with correct form, ROM and weight considering the persons strength and mobility. Contrary to his claim, squatting heavy WILL contribute to muscle growth in the legs once done with manageable weight and correct form. I am seeing my legs growing. I am not guessing here. My legs are particularly getting bigger by barbell squatting. It is the staple move for leg mass. The father of all leg exercises for muscle growth. Isolation is good also for mass and definition ofc. Eg Leg Extension machine is a MUST for me gaining quad seperation. But the idea that there is no need to squat heavy because it is in some way ineffective to gaining leg mass is clickbait rubbish and does not apply across the board. Also, it is important to do BOTH compound and isolation training for all muscle groups to maximize effective results. So in addition to your bicep isolations you can still do pullups, weighted pullups or barbell bicep curls if you want to encourage more mass and im sure there would be no illeffect if done correctly. Furthermore, comparing bicep compounds with leg compounds and saying all compounds wont be effective for every muscle group is a faulty outlook. The biceps are a small muscle group in comparison to the legs and posterior chain so will require differrent demands. Elbow flexion and extension to work the bicep will target the long short and brachi bicep heads and maybe some brachioradialis. So sure isolation can be ideal to pinpoint muscle heads in this limited demand. But knee flexion and extension to squat targets more muscles and bigger muscles such as the quads (vastus medialis, vastus lateralis, rectus femoris), hamstrings, calves to an extent, glutes, erector spinae and core muscles. So unless you isolate each, then compound moves get the job done quicker for the posterior chain and because you are allowed to overload more on weight doing big compound moves, you encourage mass. But as I said, I do compound and isolations. So I would barbell squat for 4-5 sets, 8-12 reps, then I would go on the machines to isolate the posterior chain muscles some more.

[@We_Run_Up_Hills]

some valid points there! let me rephrase my position! I dont think he is *intentionally* misleading us, and the information he provides is factual ( i admit that the title itself is very misleading and clickbaity, but the information itself isnt baseless) I also admit i was playing devils advocate here... i am an avid squatter, however if we understand the message behind his video as "squatting alone is sub optimal for quad growth compared to a combination of other leg exercises" then I would have to agree there is a jeff nippard video where he quotes a study where a controlled group only squatted, and another group did lunges and some isolations as well! they both had a similar strength gain but the varied group saw more muscle growth throught the whole quad also, squatting places a significant load on the back, Bulgarian squats and lunges do not, so if re remove the back from the equation it is logical that the legs would be isolated more another factor is that lunges focus on a single leg, and it has been proven that single side contractions generate more output per muscle group than symmetrical ones. i do admit i used a bad example when comparing quads to biceps, as quads to triceps was more accurate (they are rather similar) and i concur that a close grip bench has been proven to be a staple tricep exersize; therefore compounds can be modified to isolate on our extremedies more, i, however would rather use my squats to build strength, flexability, and mobility, and get my leg mass through my accessory lifts

[@maxdamagusbroski]

I just did leg extensions, front and back, deadlifts and barbell squats, until I eventually hit a plateau. Goblet squats and bulgarian split squats cured my lower back issues, helped mobility and stability, and growth has absolutely sky rocketed.

[@SteveMartinUSA]

My wife and I have both had HIP PAIN in conjunction with split squats, but not lunges. But I’m going to try to work split squats back in now and then, and they’re easy to do at home. Your legs look great, and growth is my goal. I like you’re only doing two sets, with a moderate weight. I’ve never liked the sumo squats on their own because it’s hard to hold enough weight to be effective (at my level), but maybe if my back starts hurting as you mentioned. One of my “leg” exercises is deadlifts, which keeps my back healthy for squats. My rule: if I haven’t done deadlifts for a couple weeks then I penalize myself and lighten up the squats. That’s my advise after almost 50 years in the gym. Thank you!

[@genovasquez8361]

it be a mobility issue, find a trainer or research how to create better mobility in your hips for that movement first, an when you workin split squats again start off with body weight only or super light weight and build yourself up.

[@chrismosqueda3761]

As someone who’s always been told to do squats to grow my legs, and never getting anywhere with leg growth, thank you for providing an alternate method I can try. Hopefully I can come back in about a month with signs of improvement

[@SuperhumanTroy]

Welcome chris!

[@ghettokilluh]

I've been training for 9 years and always believed the same thing. I've recently changed my training. I lowered the weight on my squats big time and even going to skip squats on some of leg day training. I skipped it my last session and did high volume with hack squats and leg press. Man my legs are SORE. Also a huge key factor is depth! I've been going deeper and stretching my quads with depth in the movements and it's a game changer

[@brianbonilla7720]

I have had much better quad and glute gains squatting ATG then when i was going to parallel with much heavier weight.

[@thetruthsodealwithit2803]

It’s probably not the exercise it’s probably your training mate.

[@thetruthsodealwithit2803]

@@brianbonilla7720 ATG squats build unsurpassed mass for 99% of people who are fit enough to do them! I have to limit them because my legs get so big they rub together and bleed! No other exercise does that to me. It even makes testosterone and growth hormone levels go up they are that intense and meant for mass!!!

[@spursblood1]

I'm a sucker for heavy back squats but this is a great routine to throw in for extra leg volume during the week - great content as ever,

[@SuperhumanTroy]

appreciate it bro

[@Paul-xq7vf]

Today was my leg day and I did these exact exercises before I had watched this video. I skipped squats due to some knee injury and these worked great for my quads. Thanks for the video man.

[@winncorpuz4192]

I’ve stopped doing squats for a while now cause knees started to hurt now watching your Video I’ll put it in my legs workout thanks alpha man 👍shout out from sac town

[@SuperhumanTroy]

Let’s go Kings!

[@Keviekev115]

Slow and controlled. Like legit slow!!! Leg presses, hold at the bottom for 2-3 seconds and push up. Youll thank me later. 10-12 reps, 4-5 sets depending how you feel that day

[@TheEatShizzel]

Once I started going above 20 reps on squats, going for the pump. Then my legs exploded.

[@pelonete5000]

That is correct, Tom Platz rarely used more than 3 plates on each side but went for the reps. This "expert" has no clue about that.

[@nullvektor9922]

I used to always focus on squatting very heavy and actually got decent quads from it but after I plateaued for a while I just switched completely to high rep full rom leg presses and I felt like I was experiencing noob gains all over again.

[@iceman846]

@@pelonete5000 Tom Platz was also a big steroids user, stop leaving that part out

[@pelonete5000]

@@iceman846 That is irrelevant for this issue.

[@markkrekeler7450]

I never do heavy low rep squats - always 20 reps and adding 5 lbs to the bar each time. Epic work!

[@Bitcoinkingz]

Don’t do squats. Ridiculous. I made massive gains from squats. Your wrong. 😂

[@SuperhumanTroy]

You must not have watched the video: I said always trying to to super heavy is overrated for growing legs but squats in 8-12 rep range obviously is great

[@justbite6355]

@@SuperhumanTroy Exactly, if you fail at 8-10 reps, you have squattet correctly. Don't chase this PR bullshit. Won't get you anywhere.

[@liamjohnson7887]

@@justbite6355 worked for me. Never done a set of over 3. The key to growth is calories, regardless of how you train.

[@MartinMartinm]

@@SuperhumanTroy constantly squatting doesn't cause injuries. You only get injuries from bad form.

[@omniman332]

@@SuperhumanTroy lmao good clickbait, it worked on me.

[@rondoespsych5901]

I was 17 (31 now) squatting 225 for 10-15 reps with proper form and hurt my back with one bad rep. I used to go to failure on every set of every exercise and on one of that last reps of set 5 or 6 I rounded my back and got a severe injury that has come and gone since. I guess my point is that if your going to squat it's better to be extremely safe and sacrifice a few reps for perfect form. Also, don't go to failure on every set of everything unless your on PEDs. It's too much on the nervous and doing that every day not get you more gains. In fact, it will make you more vulnerable to illness. I've seen most of my gains doing moderate weight at almost too failure sets than anything. Stay safe guys.

[@NtrosXo]

You made too many sets and reps for no reason

[@rondoespsych5901]

@@RichardClark-hw6ic I want to say yes, but I'm not sure.

[@rondoespsych5901]

@@NtrosXo yeah that's not really the point of my comment, but I agree with you. I used to do an insane amount of "junk sets." I would honestly to 10 sets of squats, 5 leg ext., 5 leg curl, 5 leg press, 5 stiff dreads, and 5 calf raises. I hit a plateau quickly even with pretty decent macros and then just experienced injuries and getting sick a lot.

[@NtrosXo]

@@rondoespsych5901 it may sound hard but it is one of the most idiotic plans I've ever seen

[@rondoespsych5901]

@@NtrosXo lol you have been around long then.😁 That is an excellent leg regimen *EXCEPT* for the unnecessarily high volume. But I've seen leg regimens that are like balancing on a ball and parkour and 100 rep sets lol

[@davidhawken9364]

Personal opinion for building quads squats are great, so is the leg press, so are extensions, so are lunge variations like shown in the video. So do them all! I do a squat day every other leg day and leg press every other leg day. The difference is leg press is more isolated and the squat requires more stabilisation meaning it's ideal for keeping those lagging smaller supporting muscles in check and for strength gains. I think where people go wrong is thinking they need to squat like a power lifter but I tend to pyramid all the way up from an empty bar starting at 20+ reps adding weight and decreasing reps until I hit the point I can do 6 clean reps then work my way back down the weight and upping the reps(if you're after hypertrophy don't be afraid to go light and do a ton of reps or drop sets, the bloke next to you doesn't care how much you've got on the bar) if your quads don't feel like they're going to explode after, you've done something wrong and don't worry because you've still got the leg extensions, lunge variations, hamstrings, calfs and whatever else you program to finish you off and have you walking out of there like you just sh#t yourself. I wouldn't swap squats or a leg press for the lunging though, just my personal opinion I'd say the lunges are best suited for a secondary movement

[@velse9869]

I never intended to squat heavy. I just wanted to hone the skillnof squatting and to improve the health of my posterior chain..but my legs grew more than I expected. Now they are my most dominant muscle group and I take pride in showing them off.

[@fmls8266]

The problem with most of you is you are not squatting high bar olympic style with proper form and depth, instead you are squatting above parallel with too much back involvement, often to failure and without mastering the movement. This leads to little quad gains and injury. Find me any weightlifter with small legs, you can't.

[@toddamusroberts1397]

I don't why people can't understand this. You can't cheat the fucking grind. Grow a pair, people!

[@chief8079]

I squat high bar and depth is parallel/slightly below parallel. Is that ok?

[@sgrimm7753]

I can't wait for the balloon method for shoulders. It's one of my weak spots due to a couple of injuries.

[@SuperhumanTroy]

next monday!

[@RB-jr3qr]

100% agree also conditioning in between would be awesome on breaks!!!

[@verylazybaker]

Says squats are killing your gains... Proceeds to do three different squat variations...

[@ceofounder]

That workout is absolutely leg"tastic"! Most definitely going to incorporate/utilize this routine! I have 2 herniated discs in my lumbar, after getting hit by a car. Had to abandon barbell squats all together. Just been doing dumbell squats ,light deadlifts, and quad extensions. Many thanks and maximum respect to Mr. Troy for sharing this knowledge. This dude is always representing the art of physique, fitness, health and wellness!

[@SuperhumanTroy]

Thank you

[@iceman846]

That’s gay

[@KennethLange-h1b]

I am 75 years old, been working out for 32 years now, I do have knee issues and back issues. Need a leg program that is easy on the knees and back. I can do leg presses and dumbbell squats along with hamstring work. Any suggestions.

[@kanishen18]

As a South Indian predisposed with Genetically skinny legs due to our fore fathers walking long distance.. this is what i did to grow my legs . 1) I train and hit legs as warm ups whenever i hit gym although training different muscle groups. 2) I reduced long distance cardio and focused on short distance burst movements 3) I do deep leg stretches 10-12 reps by stretching side to side alternatively down to the floor everytime after hitting the weight that set. 4) Rest and Eat well This i found extremely helpful and tremendously saw difference

[@SuperhumanTroy]

thanks for watching!

[@dimitrirasti8518]

Most of this was my current leg workout, I also add pauses for the leg extensions. I gotta add those stretches!! Thanks for the video 💪🏽

[@SuperhumanTroy]

You're so welcome!

[@hugodiaz6986]

Great leg workout but what do u do for calves? How many times a week do u work legs and calves?

[@SuperhumanTroy]

2 days out of the week

[@duncanharvey2209]

100% agree. I'm a dual Olympian in a pure power sport and obviously spent inordinate amounts of time on squats. Unfortunately my lower spine wasn't designed for safe super heavy ass to grass squats and long story short herniated L5/S1. I had a complete artificial disc replacement with an M6. Best decision ever for quality of life and got back to doing everything normal pre injury. Problem was clearly I'm not an idiot so I had to decide how to train legs that were as strong as mine without unnecessary load on my lower back. I started doing almost exactly this session and to this day only go heavy for single leg using either Bulgarians or single leg press, lunges and a few other key moves. My legs are literally the same size and strength as they were at my peak and whilst I miss heavy squatting I still use lighter front squats for the burn without the back risk. I wish I'd spent more time doing single leg. I was likely scared of losing strength if I wasn't squatting every session. It just isn't the case. AND I've got a degree in exercise science so even those who understand can get caught up with the culture of massive squatting.

[@zaidpawaskar5539]

From the day i got knee injurie i was not able to do squats and was trying to find some alternative and u gave me a perfect alternative. This is so so good loved it overall. Thank you brother.

[@SuperhumanTroy]

Welcome Zaid!

[@TheBooban]

Well those leg extensions will destroy your knees if you expect them to be as good as squats. Probably the most dangerous strength exercise in the gym.

[@ImakeTanks]

I have adjustable dumbbells that can hold 400lbs of 10's on each dumbbell handle. I like to deadlift dumbbells with them on the sides of my legs for leg strength development, they force you to go deep and they push your core to the max, nothing works better.

[@SuperhumanTroy]

Good stuff!

[@crisflockhart5029]

I think it depends on the person cuz my legs got a lot bigger after I got a squat rack and started doing back squats and front squats

[@SuperhumanTroy]

Yeah it works but it’s good to change it up after years of only doing squats

[@crisflockhart5029]

@@SuperhumanTroy yes I agree but back and front squats aren't the only thing I do

[@stevecheshire5046]

Great video dude. My back is rooted from squats. Tried this workout. So much better and way more intense thank you brother. 🙏👍❤️

[@troyperrine1456]

I stopped doing squats because of bad knees. Will start trying this leg workout on my next leg day. Looking for a good shoulder/ trap workout.

[@mdot3456]

I stopped doing barbell squats a long time ago. It’s the worst thing for your spine and your knees. You don’t have to do them to get big legs! I’ll sometimes do squats with the smith machine but I won’t do more than two plates. It’s all about focusing on the body part through tension.

[@non9886]

i have no real issues with spine and knees. i just don't like whole body overload and so much effort which is not directly connected with legs. also as i like kb i have quite strong hamstrings and especially glutes which is quite easily activated. for me squats works too much on glutes. that's why i generally prefer hacken squat or smitch machine. bulgarian split squat is great i reveled it after my knee problems. same as lunges. walking lunges are one of the best excercises, they have so much benefits. but i like goblet and double kettlebell squats...

[@mdot3456]

@@non9886 there are so many great squat variations one can do. There’s no reason to have to utilize the barbell and place so much stress on your spine. Especially when there are so many better exercises, which isolate the legs and or specific leg region you are working on.

[@madx85]

I would argue that squats actually are the best thing for spine and knees as long as it is done right

[@blacjam17]

Excellent vid! I’d like to see this method for back. Specifically for back thickness. Thanks for doing what you do!!

[@SuperhumanTroy]

Hey! here's a couple fav back vids. kzbin.info/www/bejne/aZOqgouLoq6iobM kzbin.info/www/bejne/r5etaWukZpt0kNU

[@glorious6779]

Thanks heaps!! So encouraging. My busy and don't have time to go to gym. So home workout it is. Buying some dumbbells in a couple of days.

[@SuperhumanTroy]

You got this!

[@slugspeed]

Being busy myself, I went down the route of working out at home. All you need is a pair of adjustable dumbbells (I use power blocks) and an adjustable bench. You can do a lot of exercises with that with a small footprint and a short workout utilizing supersets to maximize time. Every year I tried to add 1 to 2 items to the home gym like a pullup bar that you can hang from the door and 1 band to do banded pullups. Another year I found a lat pulldown attachment from Powertech that would fit my Marcy adjustable bench. Other years I bought a bunch of attachments for the lat pulldown and hung them on the wall with some weight plates. This year I bought a Matador Lite dip attachment and a 3 x 3 strip from Rogue and hung that on the wall next to the weight plates. Now I'm looking into buying a Belt squat attachment to add to the 3 x 3 strip just below the dip bars. All these items and more fit into a small 3' x 3' corner in my 2 bedroom villa that I cover with a foldable accordion divider from Ikea. I work out in front of the TV and can run the AC and fan as cold as I want and work out to music or videos of my choice. Working out at home is the way to go because the gym is only ever 10 steps away and the only thing you have to bring is the will power and planning to get it done. My advice is to keep the workouts short and build from there until your schedule permits you to do more or do more volume on your off days. Good luck coming from a busy single dad.

[@gts3771]

'Because I tried it and it did not work'. There might be a causal link to your squat depth in 0:10 ...

[@applyingpressureeveryday]

Precisely.

[@tharoo12]

I'd like to see some back especially lower back. Feel like when I speak to people about fitness that's what stops a lot of them. Thanks for the videos and the bicep workouts been 🔥.

[@SuperhumanTroy]

Check out this back video! kzbin.info/www/bejne/aZOqgouLoq6iobM Thanks for the support.

[@karlhungus545]

Excellent video and this is what I found too. You don't NEED squats, especially when you get older like me. I was forever hurting my back and knees doing squats, but forced myself because you 'have to'. Some people are built for squats, usually short, stocky guys and girls...I see them all the time in the gym. I have long legs and Bulgarian splits work MUCH better, no injuries.

[@devin8796]

Literally posted as I was walking out the door for leg day. This was a killer workout but by far one of the best leg workouts I've done in years. Threw in the Charles Glass leg press challenge at the end for an extra round. Solid pump, thank you alpha lion

[@SuperhumanTroy]

You're welcome DG!

[@SuperhumanTroy]

DM me your full name & shipping address on Instagram @troy.adashun and leave a comment on my most recent post "KZbin" so I can find you!

[@jerrythomas4457]

Of course

[@welldone5613]

This was excellent. As an older lifter, I like to find alternatives to avoid injury and this is definitely a workout for the arsenal. Shoulders and back/traps are some I’d like to see you tackle. Thanks for everything.

[@SuperhumanTroy]

new shoulders vid is LIVE kzbin.info/www/bejne/a4mXdJtvip50qdU

[@cassiuscarter2832]

This is almost my exact leg workout after not being able to squat due to back and hip pain. This leg workout is MONEY. Great video man.

[@dwilson742]

I've been doing back squats on and off for a long time and not growing, and realised the only exercises I am actually incorporating from these is the split squat and DB lunges. Going to give these all a go now. Thanks for the great content.

[@Hesbonful]

Hi my story is same as you… doing squats 450lbs for years but no change… Any major change as you began the split aquatts?

[@davothegreat9990]

That's your problem same weight for years. Squats are king of all legs movements. If your not moving forward in terms of weight or reps your going backwards. Don't blame squats, blame yourself

[@bretdevildog]

Wow, I was impressed with the pump and fatigue I felt in my legs. I've always gone heavy on squats and leg press, not much with squats anymore due to shoulder issues. The weight (load on joints) to dropped dramatically but the felt work increased in kind. I'm really liking this leg workout. Thanks

[@nicocontreras5366]

Interesting, how heavy should the dumbells be ?? Thanks for sharing.

[@swaggalikechrist]

I’m definitely gonna add some of these to my next leg day. I’d like to see a chest balloon method workout

[@SuperhumanTroy]

Have you seen this balloon chest vid? kzbin.info/www/bejne/oWGXaoaferysmqM

[@tommy1775]

I’m going to give this routine a shot later today - thanks for the advice/pointers. I think a back session would be a topic that many of us could benefit from.

[@SuperhumanTroy]

Welcome Thomas! Have you seen this back vid? kzbin.info/www/bejne/aZOqgouLoq6iobM

[@michaelpeasley7701]

I'm 60. Had some neck injuries resulting in nerve damage. Can't do barbell shoulder squats. Always knew these moves existed...never thought they'd measure up to the squat. Did them with YOUR variations and annihilated my legs. T.Y.

[@thusharakumara3579]

This is absolutely a great workout. Even thought I followed a heavy leg workout ,I didn't get a good result. I think this workout will definitely be helpful for me. Next day , I would like to see chest and back workout .Thanks broo.

[@SuperhumanTroy]

Thanks man! Check out this great chest workout video I did. kzbin.info/www/bejne/aXaod4yfo6mVe9U And this back workout video.kzbin.info/www/bejne/r5etaWukZpt0kNU Let me know what you think!

[@LiveOptimistic26]

That was an incredible video. It is really amazing to see how much an effort does the entire team take to come up with such a special content every time. Really appreciate your hardwork and wonderful to see how useful and inspirational it is for the viewers. Keep coming with such super great content every time. 😀🤘🏻

[@SuperhumanTroy]

Thanks a ton!

[@gregking7570]

Not all muscle response to workouts are the same, to some it will to some it wont. Squats works for me in such a short period of time.

[@SuperhumanTroy]

Watch me attempt Rich Piana's 8 Hour Arm Workout next! kzbin.info/www/bejne/iYCQnoiKbZKCfac

[@michaelderenne9838]

You still have small legs

[@jjk3502]

Originally that was not Rich Piana's idea but Vince Grionda's from early sixties. I did it in late sixties. Rich was not even born yet.

[@jackjohnson3978]

Chest or back. I have a hard time feeling a pump and getting the mind/muscle connection

[@SuperhumanTroy]

Check out this chest & back vid. kzbin.info/www/bejne/epmYh3mJirJ1faM

[@donray6510]

Try using lighter weight also forget about 12-15 rep range try doing the movement slowly for about 45seconds to 1 minute had the same problem but this work for me hope this helps

[@lonestarpatriot876]

Every one of the movements in this video I started doing after dropping barbell squats a few years ago and it worked for me. Do what works for you. I have nothing against barbell squats.

[@TheJonathandenney]

I would love to see a shoulder and back workout! When I'm done with my current program I think I'll give this workout a try especially since I don't like being able to walk after leg days! 😂

[@SuperhumanTroy]

Just posted this shoulder workout! kzbin.info/www/bejne/a4mXdJtvip50qdU

[@chubby0525]

Started doing leg workout without squats recently due to lower back pain. All the workouts that you showed are the ones I'm doing now.. I have notice some gains .

[@SuperhumanTroy]

awesome!

[@mainormurillo7254]

I was all good until 1:24, then I saw the sale pitch. That is it, the video is over for me.

[@JonasMondrup]

Ive done bulgarian split squats for years and is still my fav leg/glute exercise and it all depends on the placement of your feets. knee over toes is more quads and knee-toe alligment is more glutes so u can really hit everything and overload it aswell and do lower reps. But it will make u a cripple on the rest days when your first starting out, now u have been warned XD

[@SuperhumanTroy]

wow have to give it a try. thanks!

[@kamranhussain578]

@@SuperhumanTroy omg you’ve never tried Bulgarian split squats?! Like are u kidding me???

[@biztranfsbo]

I dont listen to anyone who self refers as "superhuman" lol. You have to squat, at least some. You cannot build a big body without it. Even if you aren't trying to get massive, your core needs it, low back, calves...you have to squat. Period. There are other leg exercise that are great for hypertrophy but who says you cant squat for hypertrophy with light weight? >>> This guy lol. BTW, this guy is nothing but Mr. Bar Body. No serious mass monsters take him seriously.

[@SuperhumanTroy]

What a dumb comment from someone that missed the whole point of the video. I said ONLY ego lighting and going heavy on squats isn’t optimal to grow your legs, BUT squats in the 8-12 rep range are excellent… However many people have knee and back issues and seek alternatives. Also I’m the co-owner of Superhuman Inc and we are one of the fastest growing companies in the US hence my name 😀

[@biztranfsbo]

@@SuperhumanTroy "superhuman" boy go back to the bar and do some pushups in the bathroom stall hahahahahah

[@biztranfsbo]

@RULE BRITANNIA Hahahahaha superhumannnnnnnnnnn at 190 lbs hahahahahahahahah ill bet he's got one of those superman t-shirts, size medium hahahahaha.

[@biztranfsbo]

@RULE BRITANNIA Supermannnnnn. all 190 of him hahahahahaha, get those pushups in before the bar and iron that superman size medium t-shirt hahahahaha.

[@biztranfsbo]

@RULE BRITANNIA Hahahaha ill bet you take turns shaving each others legs hahahahaha

[@joshirwin5245]

This might be my new favorite leg workout. I love that it’s something I can do in my home gym too. You have earned yourself another subscriber, my friend

[@SuperhumanTroy]

🔥WATCH NEXT: I Did 1000 Reps Of Abs EVERYDAY for a Week - m.kzbin.info/www/bejne/pX2Ypnl8ZriJj9U

[@bilalgilanisyed5694]

I need this protein

[@johnspartan98]

Use a hack squat machine or an inverted angled leg press machine and pack some weight on it for sets of 20-15-12-10-8. No need to keep adding weight if you don't take long rests between each set. Do leg extensions first, then the above. Squatting with a dumbbell like that is stupid. It's too light and if you drop it on your foot you'll probably never squat again.

[@bahemutking12]

Not killing mines,yuh legs is prob made of jello o sum,eat cassava!

[@gato_memelbb]

People avoid squats cause it's hard but nothing is better than squats

[@gonzalezloren]

This video was fucking stupid

[@oswaldocruz8883]

Great workout. Thank you for sharing

[@SuperhumanTroy]

You're so welcome!

[@AarushAgarwal]

"Squats are killing your gains" -proceeds to include a squat exercise in the workout

[@emills1417]

This was extremely helpful to my leg routine. Thank you Troy.

[@DevynMorneau]

Hey, great leg workout. 12 weeks, how many times a week?

[@danielmose5167]

Very nice description n on point buddy

[@SuperhumanTroy]

Glad you liked it

[@danielmose5167]

Thank you beast man am humbled

[@pauldanbury1660]

After 40 Years of working out. Im finding I’m not getting any activations on my chest. I’ve tried different exercises changed my method also the reps etc. Any ideas how I can get a good pump on the chest. Im currently 62 years old

[@rafetzecovic]

Excellent video Troy! I want to know whether I can have a decent barbel back squat by only going heavy on bulgarian split squats, dumbell lunges and goblet squats. Lets say on these three I go with 100 pounds per hand(200 pounds total). Can I raise my barbell back squat to 400 pounds?

[@pajamaman4832]

That was a great group of exercises.

[@SuperhumanTroy]

The best!

[@francomanco5243]

KZbin recommends me this video on my legs day.. thanks, youtube.. i love you.. ❤️

[@SuperhumanTroy]

thank you for the support!

[@jesusreza7458]

Great video on leg workouts! How about a video on calf workouts?

[@jeffhebert8963]

I was getting knee pain from doing barbell squats. Thanks for showing some alternatives. What do you have for chest?

[@scotpak100]

Fully agree with this guy and I have made the switch too. My best squat (in a powerlifting comp is 232.5kg), so Im not scared of big weights. The main problem I had with squats was due to having very poor ankle and hip mobility on my left side. Even with a ton of mobility work, I still had hip shift/ twist meaning my right leg was taking a higher % of the load. This issue is removed by focusing on single leg work. Ive also had less lower back issues. Its been around 3 months now of no squats and my legs have actually grown even though technically im using much lower weights on Bulgarian split squats.

[@SajidAli-td3dx]

Squats is the king of all leg growing mantras out there. Thank you 🙇

[@jeyvonfiveash2619]

Thank you for this video. I have some abdominal tears . It's just short of a hernia. Do you have a trainer segment for abdominal recovery workouts. Thanks again!

[@leohoh844]

Really enjoyed your vid..i cant squat heavy and was looking for a good alternative

[@toniportenier9858]

Great video!!!! I will try it today. Keep the videos coming.

[@mikedoingmikethings702]

that's awesome!!! I just started really getting serious with my fitness this year and I love doing B.Squats, reverse lunges and lunges... I'd say I have better legs than half of the guys that works out there... A lot of men shy away from leg work outs.

[@ugenegareth9339]

I answered and said, "If I have found favor in thy sight, O Lord, show this also to thy servant: whether after death, as soon as every one of us yields up his soul, we shall be kept in rest until those times come when thou wilt renew the creation, or whether we shall be tormented at once?" 76 He answered me and said, "I will show you that also, but do not be associated with those who have shown scorn, nor number yourself among those who are tormented. 77 For you have a treasure of works laid up with the Most High; but it will not be shown to you until the last times. 78 Now, concerning death, the teaching is: When the decisive decree has gone forth from the Most High that a man shall die, as the spirit leaves the body to return again to him who gave it, first of all it adores the glory of the Most High. 79 And if it is one of those who have shown scorn and have not kept the way of the Most High, and who have despised his law, and who have hated those who fear the Most High -- 80 such spirits shall not enter into habitations, but shall immediately wander about in torments, ever grieving and sad, in seven ways. 81 The first way, because they have scorned the law of the Most High. 82 The second way, because they cannot now make a good repentance that they may live. 83 The third way, they shall see the reward laid up for those who have trusted the covenants of the Most High. 84 The fourth way, they shall consider the torment laid up for themselves in the last days. 85 The fifth way, they shall see how the habitations of the others are guarded by angels in profound quiet. 86 The sixth way, they shall see how some of them will pass over into torments. 87 The seventh way, which is worse than all the ways that have been mentioned, because they shall utterly waste away in confusion and be consumed with shame, and shall wither with fear at seeing the glory of the Most High before whom they sinned while they were alive, and before whom they are to be judged in the last times. 88 "Now this is the order of those who have kept the ways of the Most High, when they shall be separated from their mortal body. 89 During the time that they lived in it, they laboriously served the Most High, and withstood danger every hour, that they might keep the law of the Lawgiver perfectly. 90 Therefore this is the teaching concerning them: 91 First of all, they shall see with great joy the glory of him who receives them, for they shall have rest in seven orders. 92 The first order, because they have striven with great effort to overcome the evil thought which was formed with them, that it might not lead them astray from life into death. 93 The second order, because they see the perplexity in which the souls of the unrighteous wander, and the punishment that awaits them. 94 The third order, they see the witness which he who formed them bears concerning them, that while they were alive they kept the law which was given them in trust. 95 The fourth order, they understand the rest which they now enjoy, being gathered into their chambers and guarded by angels in profound quiet, and the glory which awaits them in the last days. 96 The fifth order, they rejoice that they have now escaped what is corruptible, and shall inherit what is to come; and besides they see the straits and toil from which they have been delivered, and the spacious liberty which they are to receive and enjoy in immortality. 97 The sixth order, when it is shown to them how their face is to shine like the sun, and how they are to be made like the light of the stars, being incorruptible from then on. 98 The seventh order, which is greater than all that have been mentioned, because they shall rejoice with boldness, and shall be confident without confusion, and shall be glad without fear, for they hasten to behold the face of him whom they served in life and from whom they are to receive their reward when glorified. 99 This is the order of the souls of the righteous, as henceforth is announced; and the aforesaid are the ways of torment which those who would not give heed shall suffer hereafter." 100 I answered and said, "Will time therefore be given to the souls, after they have been separated from the bodies, to see what you have described to me?" 101 He said to me, "They shall have freedom for seven days, so that during these seven days they may see the things of which you have been told, and afterwards they shall be gathered in their habitations." 102 I answered and said, "If I have found favor in thy sight, show further to me, thy servant, whether on the day of judgment the righteous will be able to intercede for the unrighteous or to entreat the Most High for them, 103 fathers for sons or sons for parents, brothers for brothers, relatives for their kinsmen, or friends for those who are most dear." 104 He answered me and said, "Since you have found favor in my sight, I will show you this also. The day of judgment is decisive and displays to all the seal of truth. Just as now a father does not send his son, or a son his father, or a master his servant, or a friend his dearest friend, to be ill or sleep or eat or be healed in his stead, 105 so no one shall ever pray for another on that day, neither shall any one lay a burden on another; for then every one shall bear his own righteousness and unrighteousness." .....2 Esdras 7:75 ///////////////////

[@frankmorris2603]

Same. With you. Mine never responded to squats. A mix of exercises and high rep burn did the trick.

[@iceman7388]

This is awesome. Can we get a similar one for shoulders?

[@shaytuttles1877]

I have a series of multiple broken bones that are directly impacted by typical squats Lunges do work so does lighter weight high rep squats with no rest between sets

[@AbrahamLincoln02]

Wooow this site is extremely supab I love it so explanatory that one can adapt am leaning sincerely

[@SuperhumanTroy]

Glad you like it

[@bala1000mina]

Thank you so much Troy for the helpful and informative video! God bless and good luck!

[@ChiefBeefo357]

Hey man, how about bicepts next??

[@markpallottino2936]

Great video on my way to the gym now...How about a Calf workout?-Mark

[@mulambomoonga9765]

From what I'm starting to understand about myself, a lot of the high weighted movements are not really for mass but for strength. The more weight you lift the more strength you have but you may not see a lot of mass. But then variations like the leg extensions with less weights and higher reps seem to increase mass