STOP SQUATTING – 4 Leg Exercises Better for Leg Muscle Gains | BOXROX (2024)

Troy Adashun presents an interesting perspective here on which exercises you should use to grow your legs.

There is no doubt that the squat is an incredibly effective exercise, but is it the right tool that is needed for certain types of body goals?

What are Barbell Squats?

Barbell squats are a type of exercise that involve holding a barbell across the upper back, standing with feet shoulder-width apart, and then bending at the knees and hips to lower the body down into a squatting position.

The movement is then reversed to return to a standing position. This exercise primarily targets the muscles of the lower body, including the quadriceps, hamstrings, and glutes, as well as the muscles of the core and back.

Source: Alora Griffiths

Barbell squats are considered a foundational exercise in strength training and are often used to build strength and power in the legs and improve overall fitness. They can be performed with varying levels of weight and intensity, depending on the individual’s fitness goals and experience level.

What are the Muscles of the Legs?

The legs are made up of several major muscle groups, including:

• Quadriceps: The quadriceps are located in the front of the thigh and consist of four muscles – the rectus femoris, vastus lateralis, vastus medialis, and vastus intermedius. These muscles are responsible for extending the knee joint and are used in activities such as running, jumping, and squatting.
• Hamstrings: The hamstrings are located in the back of the thigh and consist of three muscles – the biceps femoris, semimembranosus, and semitendinosus. These muscles are responsible for flexing the knee joint and extending the hip joint. They are used in activities such as running, jumping, and bending over.
• Glutes: The glutes, or gluteal muscles, are located in the buttocks and consist of three muscles – the gluteus maximus, gluteus medius, and gluteus minimus. These muscles are responsible for hip extension, abduction, and rotation and are used in activities such as walking, running, and climbing stairs.
• Calves: The calves consist of two muscles – the gastrocnemius and the soleus – and are located in the back of the lower leg. These muscles are responsible for plantar flexion, or pointing the toes downward, and are used in activities such as walking, running, and jumping.

There are also smaller muscles in the legs, including the adductors, which are located on the inside of the thigh and are responsible for moving the leg inward, and the abductors, which are located on the outside of the hip and are responsible for moving the leg outward.

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Troy Adashun is a fitness and nutrition expert who has a YouTube channel called “SuperHuman Troy”. On his channel, he provides advice and tips on various topics related to fitness, nutrition, and health.

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What are the Optimal Reps and Sets for Muscle Growth?

The optimal reps and sets for muscle growth can vary depending on a number of factors, including the individual’s fitness level, goals, and the specific exercises being performed.

However, in general, a common recommendation for muscle growth is to perform 8-12 reps per set, with 3-4 sets per exercise. This is known as the hypertrophy range and is often used by bodybuilders and fitness enthusiasts looking to increase muscle size and strength.

Performing 8-12 reps per set is thought to be effective for muscle growth because it activates both slow-twitch and fast-twitch muscle fibers, which are both important for muscle growth. Additionally, performing 3-4 sets per exercise helps to increase the total volume of training, which is also important for muscle growth.

It’s important to note that muscle growth is not solely determined by reps and sets, but also by other factors such as exercise selection, intensity, and rest time between sets. Therefore, it’s important to have a well-rounded and varied training program that includes a range of exercises and training intensities. Additionally, proper nutrition and recovery are also important factors in promoting muscle growth.

Why is Good Nutrition Important for Muscle Growth?

Good nutrition is important for muscle growth for several reasons:

Adequate calorie intake: In order to build muscle, the body requires energy in the form of calories. Consuming a diet that provides enough calories to support muscle growth is essential. If an individual is not consuming enough calories, their body may turn to muscle tissue for energy, which can result in muscle loss instead of growth.

Protein synthesis: Protein is an essential nutrient for muscle growth because it provides the building blocks (amino acids) that are needed to repair and build muscle tissue. Consuming an adequate amount of protein is necessary to stimulate protein synthesis and promote muscle growth.

Hormonal balance: Hormones play a key role in muscle growth, and proper nutrition can help to maintain a healthy hormonal balance. For example, consuming enough healthy fats is important for maintaining testosterone levels, which are important for muscle growth.

Recovery: Proper nutrition is also important for recovery after exercise. Consuming a diet that provides enough nutrients and energy to support recovery can help to minimize muscle soreness and prevent injury.

Overall, good nutrition is essential for muscle growth because it provides the body with the nutrients and energy needed to build and repair muscle tissue. It’s important to consume a well-rounded diet that includes adequate amounts of protein, carbohydrates, healthy fats, vitamins, and minerals to support muscle growth and overall health.

Why is Quality Sleep Important for Muscle Growth?

Quality sleep is important for muscle growth for several reasons:

• Hormone regulation: During sleep, the body produces hormones that are essential for muscle growth, such as growth hormone and testosterone. Sleep deprivation can disrupt the production of these hormones, which can negatively affect muscle growth.
• Muscle repair: During sleep, the body repairs and rebuilds muscle tissue that has been damaged during exercise. This is essential for muscle growth, as it allows the muscle fibers to grow and adapt to the stress of exercise.
• Energy restoration: Sleep is important for restoring energy levels, which is essential for performing well during exercise. Without adequate sleep, an individual may not have enough energy to perform at their best, which can negatively affect muscle growth.
• Reduced inflammation: Lack of sleep can increase inflammation in the body, which can interfere with muscle growth and recovery.

Quality sleep is essential for muscle growth because it allows the body to produce hormones, repair and rebuild muscle tissue, restore energy levels, and reduce inflammation. It’s important to prioritize sleep and aim for 7-9 hours of sleep per night to support muscle growth and overall health.

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