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Quads

Those Chinese lifters squats are crazy.

Also Oni, if you're thinking about doing PL, focussing all your efforts onto developing your quads isn't going to help out as much as focussing on other areas would.
 
i think its high frequency squatting. Another ex-olympic lifter turned powerlifter (fuzzy) has great quads and he squats 3-4 times a week if not more i believe. Olympic lifters do daily squatting, and have great quad development.

But, everyones different.
 
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Yeah, I just love how dense the muscle is. If you look at someone like Cutler, he has fantastic quad development but it's no where near as separated or dense as xiaojun's

Also I don't really care about focusing on areas specifically to increase my lifts that much. I'd like to compete in powerlifting and maybe olympic lifting if I ever get any good but I don't think I'll ever be good enough to bother just trying to get my lifts up, I may as well train for aesthetic reasons as well

Interestingly, Xiaojun started lifting at age 18 and is 27 now lol. dem genetics
 
200 kg squats, sweet..

Notice its High bar, and the body is very upright, much like in a front squats..

front squats are awsome, i do them as warmups and cool downs for back squats.

they smash your quads
they take a lot of load off your lower back
they smash you core, really well
they smash you delts..

love em
 
Bazza20 said:
Oni, it's not that fucking complicated. He is an oly lifter, he would do oly squats and fronts squats every day and probably multiple times a day. I'm guessing he squats a shit load of weight and isnt fucking around with finger curls and kettlebells.

If you copied his exact routine would you have quads like that, maybe, maybe not. If you want bigger quads squat more and get stronger.
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I've just been doing a shitload of research on the Chinese weightlifting system and they DO use kettlebells quite a lot in all athletes (beginner intermediate and elite) to increase overhead stability (kettlebell snatches)
 
a) he claims to squat 140. I haven't seen him go above 100 in his log

b) pretty sure he has been squatting low bar in his log so minimal quad stimulation

c) size =/= strength (necessarily). Totalstrength on here is 67.5kg and squats 150x10 + 20kg of bands (or there abouts) and he's not exactly big

d) he posted a picture and they weren't overly big (about on par with what you would expect for someone who has done up to a year of weight training)
 
They are fairly big but they don't have the separation or the thickness that I desire. I think most of my size was sarcoplasm from cycling. I've done a bit of research on quads and how they are used in various squats and I've learned that the vastus medialis is most activated in the bottom position of the squat. So I need to work on my flexibility a bit so I can really go as deep as possible with my squats. Hamstring flexibility is fine I think it's hip and ankle flexibility holding me back! So I'll be doing overhead squats as low as possible and calf presses to work on that. Here are quads from about 3 months ago:

no homo
XWjTE.jpg
 
The Hamburgler said:
a) he claims to squat 140. I haven't seen him go above 100 in his log

b) pretty sure he has been squatting low bar in his log so minimal quad stimulation

c) size =/= strength (necessarily). Totalstrength on here is 67.5kg and squats 150x10 + 20kg of bands (or there abouts) and he's not exactly big

d) he posted a picture and they weren't overly big (about on par with what you would expect for someone who has done up to a year of weight training)
Click to expand...

I squatted 140 over 6 months ago after finishing Sheiko pre-competition. I then dropped 5kg and spent 3 months cycling in competitions which was the reason for my strength loss.
I've always squatted high-bar, for no other reason that it just feels better for me that way
Pic included, plz don't laugh at my tiny hamstrings lol
 
Bazza20 said:
Why overhead squats??
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I find them a great way to stretch the hamstrings and other joints in the squat effectively and it will bring up any weaknesses. Ever tried doing an overhead squat with buttwink? It's impossible! You won't get to depth with OHS if you're form isn't near perfect. If I can OHS to full depth, I can squat to full depth without fears of hip tuck etc
 
They're good for mobility. (both thoracic and hip)

You can do them with buttwink, but you have to have some crazy spinal mobility happening (which most people don't)
 
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0ni said:
I find them a great way to stretch the hamstrings and other joints in the squat effectively and it will bring up any weaknesses. Ever tried doing an overhead squat with buttwink? It's impossible! You won't get to depth with OHS if you're form isn't near perfect. If I can OHS to full depth, I can squat to full depth without fears of hip tuck etc
Click to expand...

For what you want I think they are a big waste of time.

I read some things from John Broz about them. He said they didn't do them because back angle was the same as the back squat, build your back squat and it builds your overhead squat.

Overhead squats are also limited to what you can balance therefore back squats will give you a much better leg workout than the overhead squats.

Don't worry so much about butt wink. I even read rip saying a slight butt wink is no problem. Broz was asked about it on bb.com and said don't worry about it, plenty of O lifters have a butt wink, pendlay said the same as far as I can remember.

You want big quads, focus on your back and front squat.
 
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