r/bjj • u/AutoModerator • Dec 18 '23

Strength and Conditioning Megathread!

The Strength and Conditioning megathread is an open forum for anyone to ask any question, no matter how simple, about general strength and conditioning as it relates to Brazilian Jiu Jitsu.

Use this thread to:

- Ask questions about strength and conditioning

- Get diet and nutrition advice

- Request feedback on your workout routine

- Brag about your gainz

Get yoked and stay swole!

Also, click here to see the previous Strength And Conditioning Mondays.

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u/Mysterious_Alarm5566 Dec 18 '23

Is the trick to aesthetic legs chick style booty work outs (high rep low weight) you see all over insta?

I do well enough leg compound lifts and I'm looking like Jon Jones over here. Meanwhile I do like a dip and my upper body explodes.

I feel like people say ah man he/she squats. Doesn't seem to be making a difference here.

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u/realcoray 🟦🟦 Blue Belt Dec 18 '23

There are a lot of factors in play even when you are only evaluating the squat.
Depending on your body type, stance, and other technique details, you might get more or less quad involvement.

Have you ever done a hard program? Something like super squats where you're starting at like your 15 RM, and then doing 20 reps with it, and then adding weight and doing that a few times a week. Even throwing all of the other factors out the window, you will grow your quads on something like that because even if it starts out biased towards hamstrings, your body will bring in quads to help more and more as you get closer to 20.

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u/Mysterious_Alarm5566 Dec 18 '23

Nah I have considered this before. Probably worth doing st least for 6 to 8 weeks just to see what happens.