Dunno if you will believe me since common wisdom is that you can only grow big legs by squatting and dl'ing, but I am not joking over the space of 2 years, only pistol squatting (haven't touched a weight) I put some serious size onto my legs to the point I now have difficulty buying trousers because the waist has to be way too big in order to accommodate the thighs.
Having said that, my legs were never really small even untrained, so maybe I have easy genetics for leg growth.
You don't sound a big believer in bw exercise if you refuse to believe someone can grow from them...
But wot reason do I have to lie? I'm not selling you a workout program or a supplement, am I? It doesn't effect me if you decide to do pistols or not.
I didn't even provide an objective measurement of my thighs - just suffice it to say that I had quite large thighs to begin with for an untrained guy, and they definitely got bigger to the point of being, I dunno - rugby forward player sized, for a person of my height when my only leg exercise was pistols - that is the truth. I'm not sure why you want confirmation!
It makes sense - if you progress from being able to do 3 reps of pistols in a set to 40 - some growth probably occurred to facilitate that.
Now I need to progress them, however, which is why I need to learn to do them with a neutral spine before I load them, and I'd still like videos of someone doing them ass to grass with a neutral spine if you've got any...?
Not posting a pic, guys, so feel free to not believe me
those questions about deads were sort of hypothetical, but I am looking to get into them now.
Is Steve Cotter's back still rounded though? It looks only just rounded. But it also looks like he is significantly shifting all the emphasis to his quads with that form - he's obviously highly skilled so no dissing him - but I'd like to sit really far back on the heels and still maintain a neutral spine.
What about doing them from a high box so the non-working leg can dangle all the way down - it is easier to keep a neutral spine then - does anyone have a vid of someone doing it with a neutral spine?
Is it actually physically possible to do? And if it is, what mobility drills should you work on to achieve it?
I've never heard anyone say to do pistol squats with a neutral spine. Every example I've seen of the pistol squat has had a very rounded back for balance. Under load is the only time when a straight spine matters, and even then (in the case of squatting at least) there's room for a little rounding at the bottom.
At a certain point physics goes into play, if your going to be doing pistols sitting back on your heel with a neutral spine, either your range of motion will be very small or you will fall backwards, your knee will shift forward even with a weight held in front of you if you do not want to fall backwards and get decent range of motion meaning you can't de-emphasize the quads.
Does this only apply to unilateral squats (ie. pistols, though) - or do bilateral squats enable you to sit MUCH further back and still squat ass to grass with a neutral spine?
Is it actually physically possible to lean really far forwards with a neutral spine (to prevent falling over backwards) when your hip is flexed ass to grass in a pistol squat - and all the weight is on your heel? If so, I guess it's a mobility issue holding everyone back. (Since no-one seems to be able to use this form). What mobility drills would correct this?
What about doing pistols the TRX way, where you hold onto the rope so you can lean way back without falling over backwards. When weighted would that be a good exercise, or completely useless?