Q: I recently read your Ultimate Power-Density Mass Workout. Very insightful info. I learned so much and am applying it in the gym with unreal results. My workouts are 10 times better and also a lot shorter. Thank you! One question: In the Basic Power-Density Workout you have squats as one choice for the ultimate quad exercise. I’ve always heard that you have to squat to grow, so that’s what I’m using. But I seem to remember reading at some point that you guys don’t do free-bar squats. How come?
A: The number-one reason we don’t do them at the moment is past injuries—and, no, you don’t have to do heavy, spine-compressing free-bar squats to grow. Let us explain…
In order for squats to build the most muscle from hip to knee, you have to go low and reach the quads’ semi-stretch position. That’s where you get the most fibers to fire. On any squat—be it hack, Smith-machine, or free-bar—that key spot is just below the point at which your quads are parallel to the ground…
Going just below parallel is also safer for your knees, as the quads and glutes can work more synergistically from that point without a premature jolt before the proper ergonomic bend at the knee joint occurs. Studies show that it’s that abrupt braking at just above parallel with a heavy weight that’s bad for the knees. So when you squat, go down a tad past parallel. That’s the safest point as well as the most productive from a mass-building standpoint; however…
Both of us have had our backs go out numerous times during free-bar squats in previous years. It may be because we’re not built for it or due to our past idiotic obsession with squatting 500 pounds for reps several years ago. Having that kind of poundage compressing your spine can do some serious cumulative damage—which we’re both still dealing with to this day…
That’s why we prefer to either spread the load out over our entire backs with machine hack squats—the full-back pad puts the load over more surface area—and/or do free-bar squats last in our quad routine (an example workout is coming up). Either way, we always go below parallel. We also generally avoid free-bar squats when we’re leaning out, which can make the body more susceptible to injury.
Has our quad size suffered without free-bar squats? To be honest, our legs were somewhat bigger in certain areas when we squatted heavy—that included unattractive rubbing adductors, or inner thighs, and bigger butts. Our lower backs always used to hurt as well, which meant sitting at our desks or going to sleep at night was sometimes difficult…
We prefer the feeling of an injury-free lower back. We also like the way our lower bodies look now (we’ll show you Jonathan’s quad pics in a moment). To get an idea of what we mean, look at Arnold’s upper-body/lower-body balance…
Yes, he did free-bar squats, but his form was very strict and the poundage was light enough to allow him about 12 reps. We prefer that more athletic, aesthetic look so girls raise eyebrows when you walk by, not snicker because you have to waddle past. Unfortunately, if you compete in bodybuilding, you may have to go for the fuller, rubbing-thigh look, as that’s what judges usually seem to prefer. (Too bad!)
When we go back to free-bar squats, we do them last or make them the second part of a superset—such as hack squats followed immediately by strict free-bar squats—and/or do them in negative-accentuated style…
That NA method is rising in one second and lowering in six on every rep, which requires a lighter weight and perfect form. It’s the key method in The Ultimate Fat-to-Muscle Workout, as it produces more microtrauma that not only adds mass but also burns bodyfat during muscle recovery.
In fact, going all the way back to our original X-Rep e-manual, The Ultimate Mass Workout, our quad workout listed in the X-Rep Mass-Detail program (pages 78-80) that helped spark our one-month transformation was…
Hack squats (X above middle), 2 x 7-9
Leg extensions (X top), 2 x 9, 7(4)
Leg presses, 1 x 7-9
Squats (X above middle), 1 x 10
Notice that we ended quads with free-bar squats, so lighter weight was mandatory; we also focused on strict form. Did it work? Here are Jonathan’s legs before and after our five-week X-periment…
We’re all about providing safe, efficient muscle-building programs—minimal waste, maximum results. The above is one of our favorite quad builders. As you can see, it did great things for Jonathan in only five weeks. (Notice the X Reps, which supercharge the fiber activation of each exercise.)
Till next time, train hard—and smart—for BIG results.
—Steve Holman and Jonathan Lawson
X-Rep.com
The “New” Perfect Physique
You’ve probably believed that women go crazy over huge muscles. You’ve probably even aspired to look like Arnold at some point.
The picture of the perfect physique seems to have changed over the years…
There were several years when it seemed women preferred a leaner and smaller physique like Brad Pitt’s in Fight Club.
Luckily, that seems to have just been a fad, and a more muscular look has become more desired again. Not pro bodybuilder big, but something in between with good muscularity and chiseled detail…
Alain Gonzales refers to it as the “Athletic-Aesthetic” physique, and women go wild over it.
Check out Alain’s 12-week program here: