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The Sissy Squat

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

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

Look him up.

[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]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]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.

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

[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.

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?

*thanks for the read bhappy that was very helpful

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 =)

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

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

[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.

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:

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

[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]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.

Monday/Wednesday/Friday:

Incline Treadmill Walk 20 Minutes
4 Sets Wide Grip Chinups (Slight Lean Back) 8-12 Reps
4 Sets Bent Over Barbell Rows 8-12 Reps
2 Sets Facepulls 8-12 Reps
6 Sets Incline Bench Press(20 Degrees) 8-12 Reps
4 Sets Front Squats 12-15 Reps
2 Sets Seated Barbell Shoulder Press 8-12 Reps
2 Sets Romanian Deadlifts 12-15 Reps
1 Set Hyper Extensions Till Failure

Ok Chris im going to tell you the truth i am 6"2 although I have not been working out with a gym routine, i dont have access to the gym at the moment so i have been doing pushups at the moment and i have about 5 years experience with bodybuilding/weightlifting through research i have knowledge on how to build muscle and i know how to lift/eat/etc. i understand it and i know to the eye my routine sounds shit but its geared specifically towards me and why it is like that is because:

I have weak legs because in my life i have NEVER used them for training EVER so as you can tell they would tire very quickly and i would need to start off at something at my level and then i would increase the work i do on my legs.

I am training calves because what I have picked up is the people doing calve raises never seem to have calves, people who have the calves are sprinters and strongmen. The only person in my life that I have met who started off with small calves and later developed them was a polish guy who would do incline treadmill walks and incline treadmill sprints and had gigantic calves so I am going to do the same.

The reason why I do not want to directly train arms is because I have always had disproportionate big arms its heriditary they even grow from pushups quite noticeably and pulling upward movement like pullups and chinups should be more than enough, I have trained with chinups for one month and my arms already blew up from it so the training I am doing should be more than enough for them, i dont want to sound like im bragging about good genetics or bullshit like that but im sorry i have no other way to put it its the simple truth.

About the chest and shoulder training I have been doing pushups so those areas are a strong point they are already developed although the reason why I want to do incline is because I need to fill out the collarbone areas my “lower chest” is dominative over the clavicular/upper muscle of the chest i have the feeling I could use more work in these areas but I guess once I start training in the gym I will know how much I need to add in those areas, if you have any suggestions I will take them, im open to listen.

well correct me if im wrong but i remember seeing pre-exhaustion as this (for example you would pre-exhaust the chest with flys for example before you do your main chest movements to focus on the triceps) so that would be counterproductive working the quads right? wouldnt it be the other way you work glutes and/or hamstrings?

I know I will have to reach the 90kg/200 pound area to look noticeably muscular in terms of my goals, but really with a few years 20 pounds of lean muscle isnt much to gain. aesthetics is my goal a well balanced proportioned physique if you want to know specifically what I mean I want to look like zyzz and you may know him with mohammad makkawys legs or twinmuscleworkout/the hodgetwins.

anyway theres my explanation sorry if it caused any confusion with you :slight_smile:

bump

[quote]ChocolateChips wrote:
to give you an idea of my frame see “the hodgetwins” almost identical physique to mine although I have symmetrical abs and shorter arms[/quote]
Above is a pic of one of the Hodge twins. You’re saying you currently look “almost identical” to that?

Wait, so you’re not actually currently doing the routine you wrote above? I’m confused.

So, to be clear, you’ve been reading about bodybuilding/weightlifting for 5 years, and you’ve been lifting for 1 year (as listed in your profile)?

You have weak legs because you don’t train your legs with any amount of intensity or volume. 4x12-15 while staying 2-3 reps shy of failure is crap.

Wrong and wrong. Yes, calves are a common trouble spot for people, but the guys you see who “have calves” are the ones who train them relentlessly until they find out the training they respond best to. Incline walking or running will not build your calves unless you’re genetically blessed, in which case they’ll probably respond to almost anything.

I have to take your word for this since you’re not up for posting pics. Some people can see good arm growth from only compound lifts like chin-ups. If you’re one of them, good on 'ya.

Again, any talk of “filling out” relates to your height and weight. Another 20-30 pounds of muscular bodyweight can significantly change how “filled out” you look. Those muscular gains will come from a better training program and the right nutrition.

You’re not as open to listening as you might think. I already offered suggestions.