I m not saying its completely useless but its not very time-effecient. You will find studies pointing towards both points, but after that you have to evaluate for yourself. My personal opinion is that after 5x5 squats you will have stimulated 95% of quad growth, about 70% glute growth and about 40% hamstring growth. So the natural course of action would be to do 3x8 or 4x6 or something similar of deadlifts or romanian deadlifts. This way you take care of the hamstrings and the glutes. You should be done here. After that I might move into something different like box jumps to train the explosiveness of the leg muscles and after that I might consider doing some front squats 2x20 to train the endurance part of the muscle. Doing leg presses would be a waste of time because its an exercise similar to the squats but probably inferior. So you are covering what you have already covered.

So if you spend 30 minutes of your leg workout covering already covered areas, you are not time effecient. You could be using this time to train a different muscle group like back or chest. This way you hit your muscles more frequently throughout the week.

Some people are complaining that cant hit each muscle 2-3 times a week. Of course thats logical if they are doing 30 sets for every body part. My advice is to always keep the sets low and the frequency high. But for a complete leg workout :

1) Back squats 5x5
2) Romanian deadlifts 4x8
3) Box jumps or jump squats 3x5


or

1) Front squats 5x5
2) Conventional deadlifts 4x8
3) Alternating explosive lunges with dumbells

I disagree with your points but I agree with your right to have them.

Having said that I will have to tell you as politely as possible to try to make your posts a little bit more readable. I m having serious problems going through your posts. They are chaotic and not well organized. English is my second language and I think its your first so there is no excuse not to try harder. Try to summarize your points better, make distinct paragraphs and leave some space between paragraphs. Maybe also make your font size bigger so its easier for the eyes. If you do that I will be glad to address your points one by one. Otherwise..and again I m saying it meaning no offence, I m getting a headache trying to sort through it all.

Kostas

well whisper as a good friend just said "you're a tit" so this is my summary.

1. you cant grow from 5 sets of 1 exercise unless you're just starting out and doing full body workouts...

2. for full activation of the CHEST cable flys are the best to fully ACTIVATE the fibres

3. if you are quad dominant in your squats you are clearly doing them wrong, try sitting further back in your squats then maybe just maybe you'll actually get a squat done, a squat is a full leg development movement...

4. general rule of thumb... 1 compound per body part with 1 isolation movement per muscle head for optimal growth of these muscles

5. 5x5 is a strength programme... always has been and always will be, 5 reps is strength not muscle gain.

6. my english skills have nothing to do with my ability to lift, you struggle to read the truth, the only difference with the way my shit is layed out and yours is you put your name on the end...

7. saying your points have studies to back them up is pointless since there have been studies to back up why shit comes out of some peoples mouthes

8. as for your point about natural lifters not needing to do anything else other than those 5 sets... your jump squats train the same muscle are your regular squats so youre doing 8 sets you geared up midget, as for your box jumps... who on earth only does 5 box jumps per set? step it up or step out of the gym

by the way, you're still a tit.

C'mon man, like John said, everyone is entitled to their opinion.

You and Kostas both have valid points, and are free to express them. The beauty of SHF is that everyone can come and learn new things and help others.

There's no need to mock others' opinions - just have a mature debate. After all, that's what the fitness world is full of, lots of different people with lots of different methods and opinions. If there were just one dead-set way of dong things, well...everyone would have a perfect physique.

It's all about doing what works for you, but it is worth listening to other ideas.

heres the thing though joe... whisper doesnt improve... his method is to do 5 sets and only have 1g of protein per kg of body weight and hes still the same size as my litle brother who doesnt lift, how can this individual come out with the statement "ony un natural lifters do more than 5 sets" when the beginners workout he set IS more than 5 sets per muscle group... hes always bashing on people who juice all because he thinks its easier to get huge on juice, he even stated it was fact that i was wasting my time having 300g of protein perday... im 213lbs... he wanted me to only have 93g of protein per day... now how could a lad possibly get bigger on only 93g per day? ey? this is his opinion and this is his idea of what works... but whisper doesnt grow, ive been in an actual gym rather than my back garden for a couple of months now, do you know what my lifts are? 210kg for deadlift, 140 for sets of 10 on the bench and the same for bent over row... how can this lad possibly try and disprove anything i say? he lifts baby weight and havs a baby body and as for a mature debate... his comeback was nothing but commenting on my english skills when the only difference between mine and his was that he put his name at the end...

Hey Jake,

See buddy mocking won't be considered as a "mature conversation", and using sentences like baby weight, baby food, looks like my little brother who doesn't lift won't make you look tough or make other person look delicate, if you guys have difference of opinion just share it with everyone instead of mocking and insulting each other which is just spamming the thread, plus saying that you lift this or that much weight isn't important as somebody out there might be just warming up with your max so there is no need for showing attittude or arrogance, if any exercise, any diet or anything works for may or may not work for other because difference of body type, metabolism, genes, location, money, time and etc plays an important role and everyone don't have same goals, someone might want to look like bruce lee, some like Frank Zane, and some like Ronnie Coleman so you can't judge or mock them.

As Joe said SHF forums is a site where you can learn something new always and help others so please avoid mocking and insulting fellow community members, calm yourself and just share your thoughts and opinions that's all.