Leg hypertrophy would not require the frequent compound motion.
Final up to date on June third, 2024
Leg coaching is essential for constructing general energy and a balanced physique. Barbell again squats, a compound train, are frequent amongst many coaching applications with hypertrophy targets. Nevertheless, they is likely to be inaccessible to these with accidents or tough to scale successfully inside some coaching splits.
IFBB Professional bodybuilder Sadik Hadzovic printed a video on his YouTube channel detailing 4 key ideas for constructing larger legs with out counting on barbell again squats. Hadzovic prioritized legs whereas coaching to compete within the Males’s Physique division regardless of legs not being a part of the judging standards. He credit his leg progress to his expertise competing within the Traditional Physique division.
Sadik Hadzovic’s Ideas For Constructing Larger Legs With out Barbell Again Squats
Listed below are the important thing takeaways:
- Use a wide range of workout routines
- Give attention to type and method
- Problem your self with heavier weights
- Observe a strict weight-reduction plan
Take a look at the video under:
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1. Selection Throughout Coaching
Hadzovik’s leg exercises embody a variety of workout routines, equivalent to leg presses, security bar squats, leg extensions, goblet squats, mendacity leg curls, and hack squats.
Hadzovic suggests security bar squats for squat lovers, which provide a number of benefits, together with much less shoulder and again pressure, elevated quad activation and core stability, and improved mechanics.
2. Give attention to Kind
The 36-year-old bodybuilder trains by way of his full vary of movement when specializing in type. Prioritizing type will allow a greater stimulus on the goal muscle group and result in better profit when the load is elevated.
3. Problem Your self To Elevate Heavier
Progressive overload — a gradual and trackable enhance of stress on the physique to warrant a goal-oriented adaptation — is vital to steady progress and avoiding energy and muscle plateaus.
It solely takes one heavy set to stimulate progress.
Apart from lifting heavier, creating the required stimulus for ongoing adaptation and enchancment by regularly growing coaching quantity through extra units and reps, decreasing relaxation time between units, and using superior coaching ideas like supersets and drop-sets. (1)
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4. Observe a Balanced Food regimen
The basic bodybuilding adage holds true: You can not out-train a foul weight-reduction plan. Hadzovic emphasizes a balanced weight-reduction plan, wealthy in protein. Sustaining a constant calorie surplus — consuming extra energy than expended — fuels decrease physique beneficial properties.
The Manner Ahead
Hadzovic skilled an surprising two-pound weight drop one week into his chopping section. “My precedence is sustaining as a lot muscle as attainable for competitors,” stated Hadzovic, who was 11 weeks from stepping on stage whereas filming. He strategically contains refeed and cheat meals in his weight-reduction plan to realize this.
Hadzovic should win a professional present earlier than the Sept. 15 Olympia-qualifying closing date to punch his ticket to the 2024 Olympia, scheduled for Oct. 10-13, in Las Vegas, NV.
References
- Nunes, P. R. P., Kassiano, W., Castro-E-Souza, P., Camilo, B. F., Cristina-Souza, G., Vieira-Souza, L. M., Cyrino, E. S., & Carneiro, M. A. D. S. (2024). Larger quantity resistance coaching enhances whole-body muscle hypertrophy in postmenopausal and older females: A secondary evaluation of systematic evaluate and meta-analysis of randomized scientific trials. Archives of gerontology and geriatrics, 124, 105474. Advance on-line publication. https://doi.org/10.1016/j.archger.2024.105474
Featured picture: @sadikhadzovic on Instagram