Key takeaways:
- High rep bodyweight squats alone are incomplete for full leg development.
- Different exercises target different muscle groups and fiber types in the legs.
- A balanced routine incorporating various squat variations, plyometrics, and sprints is recommended.
# Introduction
The video addresses the limitations of relying solely on high rep bodyweight squats for leg development. While the speaker previously promoted a 500 bodyweight squat workout, he acknowledges that this approach is counterproductive for achieving proportional leg growth.
# Muscle Group Targeting
# Calves
The gastrocnemius muscles will not employ to the extent desired so that you can grow your calves properly and proportionately with the rest of your body parts.
Bodyweight squats do not sufficiently target the calves, especially the soleus muscle. Additional exercises like running, sprinting, and changing directions are needed.
# Hamstrings
The bodyweight squat will hardly employ all the thigh muscles to the extent desired.
Bodyweight squats primarily work the quadriceps on the concentric portion but neglect the hamstrings (semimembranosus, semitendinosus, and biceps femoris). Exercises like bridges, deadlifts, sprints, uphill sprints, and plyometrics are required for balanced hamstring development.
# Muscle Fiber Recruitment
Bodyweight squats recruit mostly the slow twitch fibers that are employed during aerobic or cardio metabolisms.
High rep bodyweight squats mainly target slow-twitch muscle fibers used in aerobic activities. To engage the larger fast-twitch fibers, exercises involving fast and powerful contractions like jumps, sprints, and single-leg squats should be incorporated.
# Benefits of High Rep Bodyweight Squats
Despite the limitations, high rep bodyweight squats can still provide benefits when combined with other exercises:
- Develop muscular and lean quads (with sufficient calorie intake and training frequency)
- Train the glutes (with proper range of motion and form)
- Engage the lower back muscles
- Increase mobility and muscle flexibility
- Improve dynamic maximal strength over time
# Conclusion
The speaker recommends incorporating various squat stance widths, plyometrics, and sprints alongside high rep bodyweight squats. This balanced approach targets all the leg muscles and fiber types, leading to proportional leg development.
Summary for: Youtube