Are Squats worth 3kg of quad mass??

[adonail]

@UKcheetah

My quads have a tendency to swell with squats, even at 5 reps.

During GPP I only did PC lifts, my legs became a lot more balanced, I was down at 77.5k and got a huge PR over an electronic 40m (4.51s).

Enter SPP and with the hamstring demands of top speed sprinting, and the MS phase to think about, I re-introduced full squats, 3x5, 2xweek and jump squats, 3x5 1xweek. I put on a KG a week since… straight on the quads. :mad:

So, is the overall strength stimulus of the squats worth the added quad mass??

I’m tempted to drop squats to 4x3 or 3x3 1xweek, and add another lift that stresses the quads less, but doesn’t burn out the hammies for speed (clean? Snatch grip deads?).

Thoughts?

Deadlift would kill your nervous system Period! At my first university year, i was doing 500pd deadlift after speed totally crap idea.

Maintain the squat, but with much lower volume.

Exemple:

Mid season
Squat 2x6
Romanian deadlift 3x6
Leg curl 3x8

Advanced
Power Cleans 3x5
squat 2x5
GHR 3x6-8

Drop some hamstrings volume as top speed volume increase. Uphill GPP would be the best time to crank-up the volume for hamstring work.