Without A doubt, obviously full squats help generate higher growth hormone levels but the best direct leg stesser is single legged dumbell squats (in my own experience). Full squats stress other parts of the body also but dont stress the legs as much as single legged dumbell squats. Energy is wasted which could otherwise be used to work the legs harder, so now on Im just gonna do single legged squats as I find them well better.
For those looking for workout plans also, heres my current 1. Producing the results too :]
[mon=1st| wed=3rd| fri=1st| sun=2nd]
Ratio = flats/incline/flats/incline/Declines
Daily Morning Sit ups = 3 sets 40/40/40
Primary Workout (1st)
4 sets 10/10/10/10 Bar Press 81 kg OR Dumbell Press 62 kg
3 sets 10/10/10 Pullovers 30 kg both arms
3 sets 10/10/10 Chest Flys 21 kg/arm
4 sets 10/10/10/10 Bicep Exercises (Rotate Order)
1 x 10 Dumbell Bicep Curls 18.5 kg/arms
1 x 10 Hammer Curls 18.5 kg/arms
1 x 10 Barbell Curls 41 kg
1 x 10 Dumbell Bicep Curls 18.5 kg/arms
Secondary Workout (2nd)
3 sets 10/10/10 Barbell Rows 56kg both arms
3 sets 10/10/10 Single Legged Squats 16 kg/arm OR Full Squat 56 kg
3 sets 10/10/10 Dumbell Shoulder Press 42 kg both arms
3 sets 10/10/10 Lateral Raise 10 kg/arm
Tertiary Workout (3rd)
4 sets 10/10/10/10 Single Leg Calf Raises 31kg/arm
3 sets 10/10/10 Wide Grip Bar 61 kg
3 sets 10/10/10 Close Grip Bar 51 kg
3 sets 10/10/10 Chest Flys 21 kg/arm
3 sets 10/10/10 Single Arm Row 30 kg/arm
3 sets 10/10/10 Inclined Bicep Curls 16 kg OR Conc Curls 21kg
For those looking for workout plans also, heres my current 1. Producing the results too :]
[mon=1st| wed=3rd| fri=1st| sun=2nd]
Ratio = flats/incline/flats/incline/Declines
Daily Morning Sit ups = 3 sets 40/40/40
Primary Workout (1st)
4 sets 10/10/10/10 Bar Press 81 kg OR Dumbell Press 62 kg
3 sets 10/10/10 Pullovers 30 kg both arms
3 sets 10/10/10 Chest Flys 21 kg/arm
4 sets 10/10/10/10 Bicep Exercises (Rotate Order)
1 x 10 Dumbell Bicep Curls 18.5 kg/arms
1 x 10 Hammer Curls 18.5 kg/arms
1 x 10 Barbell Curls 41 kg
1 x 10 Dumbell Bicep Curls 18.5 kg/arms
Secondary Workout (2nd)
3 sets 10/10/10 Barbell Rows 56kg both arms
3 sets 10/10/10 Single Legged Squats 16 kg/arm OR Full Squat 56 kg
3 sets 10/10/10 Dumbell Shoulder Press 42 kg both arms
3 sets 10/10/10 Lateral Raise 10 kg/arm
Tertiary Workout (3rd)
4 sets 10/10/10/10 Single Leg Calf Raises 31kg/arm
3 sets 10/10/10 Wide Grip Bar 61 kg
3 sets 10/10/10 Close Grip Bar 51 kg
3 sets 10/10/10 Chest Flys 21 kg/arm
3 sets 10/10/10 Single Arm Row 30 kg/arm
3 sets 10/10/10 Inclined Bicep Curls 16 kg OR Conc Curls 21kg
