T Nation

The Sissy Squat


#1

I have been in turmoil deciding whether to sissy squat or not and recently I have made my decision I will sissy squat because the exercise seems to be the ultimate builder of quadriceps.

I have three questions about the sissy squat:

Can somebody post a valid instructional video of how to sissy squat?

www.legendaryfitness.com/makkawy1.jpg

^ ^ ^ Will sissy squats develop my upper thigh like that of Mohammed Makkawy?


#2

[quote]ChocolateChips wrote:
I have been in turmoil deciding whether to sissy squat or not and recently I have made my decision I will sissy squat because the exercise seems to be the ultimate builder of quadriceps.

I have three questions about the sissy squat:

Can somebody post a valid instructional video of how to sissy squat?

^ ^ ^ Will sissy squats develop my upper thigh like that of Mohammed Makkawy?
[/quote]
Maybe. Are you Mohammed Makkawy’s identical twin?


#3

^ No :slight_smile: I just like his legs i have a long torso and short stocky legs and I want to know how to build those muscles near the adonis belt so I can give myself the illusion of a longer leg to cover up my flawed long torso and make it look proportionate


#4

Throw this little monster in your leg day

Set up the pins in a squat rack to a point where. You can sit on the bar

Sit on it grupping it with palms facing back

Lean torso forward

Stand up with bar in hand…lower and repeat

KILLS THE QUADS


#5

If I remember correctly, our own BWhitwell built his legs with only sissy squats and legs extensions!

Look him up.


#6

[quote]Ct. Rockula wrote:
Throw this little monster in your leg day

Set up the pins in a squat rack to a point where. You can sit on the bar

Sit on it grupping it with palms facing back

Lean torso forward

Stand up with bar in hand…lower and repeat

KILLS THE QUADS[/quote]
That sounds kind of like a hack pull from the pins…


#7

[quote]DSSG wrote:

[quote]Ct. Rockula wrote:
Throw this little monster in your leg day

Set up the pins in a squat rack to a point where. You can sit on the bar

Sit on it grupping it with palms facing back

Lean torso forward

Stand up with bar in hand…lower and repeat

KILLS THE QUADS[/quote]
That sounds kind of like a hack pull from the pins…[/quote]

It is.

I just didnt wanna say hack squat because most people nowadays think that machine thing…


#8

[quote]ChocolateChips wrote:
I have three questions about the sissy squat:

Can somebody post a valid instructional video of how to sissy squat?

^ ^ ^ Will sissy squats develop my upper thigh like that of Mohammed Makkawy?[/quote]
Who ever said California’s education system has poor math requirements? :wink:

If your profile info is correct, and you’re 6’2" and a lean 180, Makkawy is one of the last physiques you should be looking at, as he’s more than a half-foot shorter than you. Not trying to tell you what your goals should be, but in terms of bodybuilders to emulate, it makes more sense to at least look towards guys with frames more similar to yours.

There was an article about sissy squats a while back. You might find some info there.

Vince Gironda also had his own take on it, essentially a sissy squat down to the bottom range of a quarter squat:

I’ve tried playing around with that variation and it did isolate the quads more, but at the expense of greatly increased knee stress. I don’t think it’s particularly worth it, except maybe as the last exercise of the day.


#9

By searching girly squat(no joke, just search it, it was the name of a thread) you will get input, 1 post is
All the best !

You might want to take a look at Gironda’s 3-way sissy squat. He himself was adamant about not putting mass on the glutes, so he used those and hack slides a lot.

Also, in personal experience, Jefferson Lifts (basically a deadlift/lunge with the bar between your legs) seemed to hit the quads very well, especially that of the “front” leg

EDIT the pic did not copy so use this link


#10

[quote]Ct. Rockula wrote:

[quote]DSSG wrote:

[quote]Ct. Rockula wrote:
Throw this little monster in your leg day

Set up the pins in a squat rack to a point where. You can sit on the bar

Sit on it grupping it with palms facing back

Lean torso forward

Stand up with bar in hand…lower and repeat

KILLS THE QUADS[/quote]
That sounds kind of like a hack pull from the pins…[/quote]

It is.

I just didnt wanna say hack squat because most people nowadays think that machine thing…[/quote]
I refer to them as hack lifts, pulls, behind back pulls, behind back deadlifts, behind back rack pulls and ect. Just not a squat.


#11

Chris I know what you are saying and I agree with you it’s best not to copy people be yourself, build your own physique but I look at physiques and choose certain parts that would suit me and with my long torso and stubby legs I strongly need that leg muscle near the adonis belt to give an even ratio between torso and leg length. thanks for the link by the way chris :wink:

Bwhitwell has an amazing physique he has opened my eyes towards the sissy squat, I would just prefer more leg muscle near the adonis belt just personal goals though would anyone know how to focus more on that leg muscle near the adonis?


#12

*thanks for the read bhappy that was very helpful


#13

just to clear up any confusion I basically wanted to find the way to work the quadriceps without the glutes (which i have) thanks for that guys, now what im looking to do is a way to work the hip/adonis belt area of your leg to get that defined full upper leg like mohammed makkawy had so i am trying to find a way to emphasize the tension on that upper leg area if that makes sense anyway =)


#14

im a bit confused on the way to sissy squat because i didnt really understand vince girondas sissy squat drawing and the video it was too quick the movement wasnt clear in the old video and idk i just couldnt get it basically if anyone can post another video that has acceptable or good technique i would appreciate it


#15

is this animation of the sissy squat good enough for you?


#16

[quote]ChocolateChips wrote:
I look at physiques and choose certain parts that would suit me and with my long torso and stubby legs I strongly need that leg muscle near the adonis belt to give an even ratio between torso and leg length.[/quote]
Any chance you’re up for posting a pic of your current physique, to get an objective opinion of your development?

Also, what’s your complete training plan - days, exercises, sets, and reps? There’s a good chance your total routine could use some tweaks, rather than over-focusing on one specific exercise to target one very particular section of muscle.

A simple pre-exhaust, like extensions before squats or leg presses, would do this just fine.

What are your overall long-term goals?

Makkawy carried more, or at least as much, muscle than you while being significantly shorter, and a 180 pound 6’2" body simply isn’t going have “full” and completely developed legs. Gaining more muscle and bodyweight will be necessary.


#17

sorry man dont wanna post pics :slight_smile: just to give you an idea im lean with a little bit of muscle and bird jointed most people are surprised when i say i weigh 180 to give you an idea of my frame see “the hodgetwins” almost identical physique to mine although I have symmetrical abs and shorter arms, been working out for roughly for two years now this is my routine (by the way i stay about 2-3 reps away from failure)

Monday:

Incline Treadmill Walk 20 Minutes
4 Sets Wide Grip Chinups (Slight Lean Back)
4 Sets Bent Over Barbell Rows
2 Sets Facepulls
6 Sets Incline Bench Press(20 Degrees)
4 Sets Front Squats
2 Sets Seated Barbell Shoulder Press
2 Sets Romanian Deadlifts
1 Set Hyper Extensions Till Failure

Wednesday:

Incline Treadmill Walk 20 Minutes
4 Sets Wide Grip Chinups (Slight Lean Back)
4 Sets Bent Over Barbell Rows
2 Sets Facepulls
6 Sets Incline Bench Press(20 Degrees)
4 Sets Front Squats
2 Sets Seated Barbell Shoulder Press
2 Sets Romanian Deadlifts
1 Set Hyper Extensions Till Failure

Friday:

Incline Treadmill Walk 20 Minutes
4 Sets Wide Grip Chinups (Slight Lean Back)
4 Sets Bent Over Barbell Rows
2 Sets Facepulls
6 Sets Incline Bench Press(20 Degrees)
4 Sets Front Squats
2 Sets Seated Barbell Shoulder Press
2 Sets Romanian Deadlifts
1 Set Hyper Extensions Till Failure

Thats my routine anyway


“A simple pre-exhaust, like extensions before squats or leg presses, would do this just fine.”

Does it really help that significantly though? i cant see it in my head that leg extensions would drastically alter the activity of the glutes in the squat and put the tension on the quads sorry if i sound rude i just feel the need for someone to tell me why it does help

My overall long term goals are aesthetics damn i hate that word but i have no other way to describe it specifically, i want a perfectly balanced and proportioned physique.

i know mohammed makkawys legs are a long way away from me or even a dream but I am willing to dedicate decades to achieving that leg muscularity that he had as long as I get it one day

@ miked512 thanks for the video I appreciate it :wink:


#18

Is there any special reason why a lean guy invest 60 min on Treadmill?


#19

[quote]ChocolateChips wrote:
been working out for roughly for two years now this is my routine (by the way i stay about 2-3 reps away from failure)[/quote]
To put it simply, your program sucks. After two years, it’s absolutely time for a better routine.

[quote]Monday/Wednesday/Friday:

Incline Treadmill Walk 20 Minutes
4 Sets Wide Grip Chinups (Slight Lean Back)
4 Sets Bent Over Barbell Rows
2 Sets Facepulls
6 Sets Incline Bench Press(20 Degrees)
4 Sets Front Squats
2 Sets Seated Barbell Shoulder Press
2 Sets Romanian Deadlifts
1 Set Hyper Extensions Till Failure[/quote]
Even though seeing the reps you’re doing would’ve given more info (like I asked for), this is a crazy routine. You can’t look at this and then say with a straight face “I really want to improve my quads.” Dude, you’re barely training legs at all!

You’re also not training arms or calves at all, and barely training shoulders and chest. So, yeah. Look through the archives and start on a bodypart split. Almost any one of these would be fine:

Or look for a full program and follow it to the letter.

[quote]“A simple pre-exhaust, like extensions before squats or leg presses, would do this just fine.”

Does it really help that significantly though? i cant see it in my head that leg extensions would drastically alter the activity of the glutes in the squat and put the tension on the quads sorry if i sound rude i just feel the need for someone to tell me why it does help[/quote]
It’s not that the leg extensions necessarily decrease the activity of the glutes on squats. It’s that you’re literally pre-exhausting your quads before moving on to squats, so that when you are squatting, your quads fatigue before any other muscles.

But really, after seeing how you’ve been training, pre-exhaust isn’t even the answer. As I said, a better overall program, especially one with one or two leg days (where you only train legs) will be more appropriate.

“Aesthetics” is not a goal. Give this a read: http://www.T-Nation.com/readArticle.do?id=4884698
In general though, guys over 6’ generally don’t look aesthetic or well-built, and certainly not “perfectly balanced”, until they’re closer to 200 pounds. So gaining more muscle (and bodyweight) is probably in your future.


#20

[quote]Chris Colucci wrote:

[quote]ChocolateChips wrote:
been working out for roughly for two years now this is my routine (by the way i stay about 2-3 reps away from failure)[/quote]
To put it simply, your program sucks. After two years, it’s absolutely time for a better routine.

[quote]Monday/Wednesday/Friday:

Incline Treadmill Walk 20 Minutes
4 Sets Wide Grip Chinups (Slight Lean Back)
4 Sets Bent Over Barbell Rows
2 Sets Facepulls
6 Sets Incline Bench Press(20 Degrees)
4 Sets Front Squats
2 Sets Seated Barbell Shoulder Press
2 Sets Romanian Deadlifts
1 Set Hyper Extensions Till Failure[/quote]
Even though seeing the reps you’re doing would’ve given more info (like I asked for), this is a crazy routine. You can’t look at this and then say with a straight face “I really want to improve my quads.” Dude, you’re barely training legs at all!

You’re also not training arms or calves at all, and barely training shoulders and chest. So, yeah. Look through the archives and start on a bodypart split. Almost any one of these would be fine:

Or look for a full program and follow it to the letter.

[quote]“A simple pre-exhaust, like extensions before squats or leg presses, would do this just fine.”

Does it really help that significantly though? i cant see it in my head that leg extensions would drastically alter the activity of the glutes in the squat and put the tension on the quads sorry if i sound rude i just feel the need for someone to tell me why it does help[/quote]
It’s not that the leg extensions necessarily decrease the activity of the glutes on squats. It’s that you’re literally pre-exhausting your quads before moving on to squats, so that when you are squatting, your quads fatigue before any other muscles.

But really, after seeing how you’ve been training, pre-exhaust isn’t even the answer. As I said, a better overall program, especially one with one or two leg days (where you only train legs) will be more appropriate.

“Aesthetics” is not a goal. Give this a read: http://www.T-Nation.com/readArticle.do?id=4884698
In general though, guys over 6’ generally don’t look aesthetic or well-built, and certainly not “perfectly balanced”, until they’re closer to 200 pounds. So gaining more muscle (and bodyweight) is probably in your future.[/quote]

He speaketh the truth.