Leg hypertrophy doesn’t require the common compound movement.
Last updated on June 3rd, 2024
Leg training is crucial for building overall strength and a balanced physique. Barbell back squats, a compound exercise, are common among many training programs with hypertrophy goals. However, they might be inaccessible to those with injuries or difficult to scale effectively within some training splits.
IFBB Pro bodybuilder Sadik Hadzovic published a video on his YouTube channel detailing four key tips for building bigger legs without relying on barbell back squats. Hadzovic prioritized legs while training to compete in the Men’s Physique division despite legs not being part of the judging criteria. He credits his leg growth to his experience competing in the Classic Physique division.
Sadik Hadzovic’s Tips For Building Bigger Legs Without Barbell Back Squats
Here are the key takeaways:
- Use a variety of exercises
- Focus on form and technique
- Challenge yourself with heavier weights
- Follow a strict diet
Check out the video below:
1. Variety During Training
Hadzovik’s leg workouts include a range of exercises, such as leg presses, safety bar squats, leg extensions, goblet squats, lying leg curls, and hack squats.
Hadzovic suggests safety bar squats for squat enthusiasts, which offer several advantages, including less shoulder and back strain, increased quad activation and core stability, and improved mechanics.
2. Focus on Form
The 36-year-old bodybuilder trains through his full range of motion when focusing on form. Prioritizing form will enable a better stimulus on the target muscle group and lead to greater benefit when the load is increased.
3. Challenge Yourself To Lift Heavier
Progressive overload — a gradual and trackable increase of stress on the body to warrant a goal-oriented adaptation — is key to continuous growth and avoiding strength and muscle plateaus.
It only takes one heavy set to stimulate growth.
Besides lifting heavier, creating the necessary stimulus for ongoing adaptation and improvement by gradually increasing training volume via more sets and reps, reducing rest time between sets, and employing advanced training principles like supersets and drop-sets. (1)
4. Follow a Balanced Diet
The classic bodybuilding adage holds true: You cannot out-train a bad diet. Hadzovic emphasizes a balanced diet, rich in protein. Maintaining a consistent calorie surplus — consuming more calories than expended — fuels lower body gains.
The Way Forward
Hadzovic experienced an unexpected two-pound weight drop one week into his cutting phase. “My priority is maintaining as much muscle as possible for competition,” said Hadzovic, who was 11 weeks from stepping on stage while filming. He strategically includes refeed and cheat meals in his diet to achieve this.
Hadzovic must win a pro show before the Sept. 15 Olympia-qualifying cut-off date to punch his ticket to the 2024 Olympia, scheduled for Oct. 10-13, in Las Vegas, NV.
References
- Nunes, P. R. P., Kassiano, W., Castro-E-Souza, P., Camilo, B. F., Cristina-Souza, G., Vieira-Souza, L. M., Cyrino, E. S., & Carneiro, M. A. D. S. (2024). Higher volume resistance training enhances whole-body muscle hypertrophy in postmenopausal and older females: A secondary analysis of systematic review and meta-analysis of randomized clinical trials. Archives of gerontology and geriatrics, 124, 105474. Advance online publication. https://doi.org/10.1016/j.archger.2024.105474
