Can I do just ATG squats for lower body ?

Zigurd · Aug 6, 2009

I am currently doing my full body routine and I feel squats are superior to anything I throw in after them.

Can I just up the sets of squats and do just that for lower body ? Let's say 7-10x5-10 of squats depending if it's heavy or light day.

I am doing them with perfect form and ass to grass. By the way, I train lower body for strength mainly, upper body for hypertrophy partially.

The Creator · Aug 6, 2009

To an extent yes. If you think of all the other exercises, they are basically just a less intense form of the contraction you get from a squat. However, I do think you should throw in some GHR's from time to time to further develop the glutes and hams.

Zigurd · Aug 6, 2009

The Creator said:
To an extent yes. If you think of all the other exercises, they are basically just a less intense form of the contraction you get from a squat. However, I do think you should throw in some GHR's from time to time to further develop the glutes and hams.

I don't have a GHR "machine" in my gym, what can I do otherwise ?

Bulkboy · Aug 6, 2009

id throw in 3-4 sets of leg curls/sldl's aswell and ull be golden :2:

_ROBERTiNHO_ · Aug 6, 2009

Zigurd said:
I don't have a GHR "machine" in my gym, what can I do otherwise ?

Ghetto GHR, use your imagination. Try to use pulley, like this:

It's possible even on a smith machine and a bench or ask to someone holds your ankles.

Zigurd · Aug 6, 2009

Thanks guys !!!

El Freako · Aug 6, 2009

Ghetto GHRs are fun (not) and easy, although I think good-mornings are a superior exercise.

mvsf1 · Aug 6, 2009

ATG squats + calf raises.

El Freako · Aug 6, 2009

mvsf1 said:
ATG squats + calf raises.

If he's only wanting to do the minimum number of exercises then calf-raises are right at the end of the list along with leg extensions and abductor and adductor work. That is unless calves are a big weakness for him. Squat walkouts and squats themselves do wonders for the calves.

co05 · Aug 6, 2009

Zigurd said:
I don't have a GHR "machine" in my gym, what can I do otherwise ?

Like Freako said, do good mornings. It's a good movement your hamstrings and lower back, two areas that are vital to your squat.

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tim290280 · Aug 6, 2009

Kinda already covered. ATG will still need hammy work if you are quad or glute dominant.

I like the idea of a GHR or SLDL or GM. Perhaps a single leg SLDL would keep the volume down a bit.

Zigurd · Aug 6, 2009

tim290280 said:
Kinda already covered. ATG will still need hammy work if you are quad or glute dominant.

I like the idea of a GHR or SLDL or GM. Perhaps a single leg SLDL would keep the volume down a bit.

I am very ham "dominant"

Hypocrisy86 · Aug 6, 2009

I feel as thought ATG squats work quads and my hammies, though at work, the stuff i do (lifting) works my hammies already, to be honest just from going to work they are big, but need work on quads.

for you, ATG + calf raises. do you feel any work in hammies?
i know its not "suppose" to work them, but for me, the 5 second pause at the bottom (when Ass to ground ****) i flex both legs at the same time, you should try that out man

Zigurd · Aug 6, 2009

Hypocrisy86 said:
do you feel any work in hammies?
i know its not "suppose" to work them, but for me, the 5 second pause at the bottom (when Ass to ground ****) i flex both legs at the same time, you should try that out man

Yeah I do bro, I have huge DOMS in them afterwords.

Ironslave · Aug 6, 2009

Bulkboy said:
id throw in 3-4 sets of leg curls/sldl's aswell and ull be golden

Agree... props for doing ATG squats :headbang:

co05 · Aug 6, 2009

Zigurd said:
I am very ham "dominant"

What about doing some lunges to balance out?

Zigurd · Aug 6, 2009

co05 said:
What about doing some lunges to balance out?

People told me to drop them from my full body routine D:

Ironslave said:
Agree... props for doing ATG squats

Holy shit yeah, they are amazing.

PrinceVegeta · Aug 7, 2009

If you do floor deads, they hit the hams pretty hard too, i would say ATG squats and every 2 weeks some iso ham work

tim290280 · Aug 7, 2009

Zigurd said:
People told me to drop them from my full body routine D:

The focus is on big exercises, but lunges or split squats can fill that role. Wouldn't do them every single time, but once in the week or every couple of weeks would be a good option.

Zigurd · Aug 8, 2009

This is what I am going to do mofos, once in a while I will do GHr's or lunges.

Thanks !!!!!!!!!!!!!!

Can I do just ATG squats for lower body ?

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