Why Squats Are KILLING Your Gains

I wanted to make this video because contrary to popular belief, you don't need to squat heavy weight to grow your legs. Today's leg workout for growth will contain no barbell squats whatsoever. When I started lifting I thought squatting as heavy as I could was the best way to get bigger legs, but it turns out I was training more for strength than hypertrophy. Try this leg workout for bigger legs and feel the difference in the rep ranges, pacing of each rep, and overall exercise selection. These leg exercises will blow up your legs in a short & intense workout. I call this type of training the balloon method, and its how i train to grow any muscle.

TIME-STAMPERS FOR TODAY'S VIDEO:
00:00 - Why Squats are killing your gains
00:15 - the truth about chicken legs
00:50 - the perfect leg workout for fast growth
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
06:20 - how to get free protein!

Full 12 Week Training Plan using this leg workout (You can also do each workout 1x a week)
Monday & Friday = This leg workout for mass
Tuesday & Saturday = Push workout (chest, triceps & shoulders)
Wednesday & Sunday = pull workout (back & biceps)
Thursday = Rest Day

►𝗔𝗯𝗼𝘂𝘁 𝗧𝗿𝗼𝘆 𝗔𝗱𝗮𝘀𝗵𝘂𝗻:
Troy Adashun is the Co-Founder of sports nutrition company Alpha Lion

►𝐅𝐨𝐥𝐥𝐨𝐰 𝗧𝗿𝗼𝘆 𝗔𝗱𝗮𝘀𝗵𝘂𝗻:
Instagram @Troy.Adashun
TikTok @TroyAdashun

►𝗖𝗼𝗻𝘁𝗮𝗰𝘁 𝗺𝗲 𝗳𝗼𝗿 𝗯𝘂𝘀𝗶𝗻𝗲𝘀𝘀:

#bodybuilding #legday

[youreaqt]

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

[_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".

[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

[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.

[michaelregan]

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 :)

[javierhernandez]

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.

[bipulsingh]

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.

[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.

[dwaynepeterson-gd]

❤ 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!

[spursblood]

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,

[PrabhsimranSingh]

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

[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.

[aaronberry]

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.

[winncorpuz]

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

[Paul-xqvf]

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.

[chris-hutm]

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

[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!

[houx]

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

[TheEatShizzel]

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