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Can I just focus on these 2 exercises to help build my quads? I mean, along with the other supplemental exercises like leg curls, leg extension, leg raises, etc. I would like to avoid the smith machine/squat rack/deadlifts because it just doesn't feel comfortable. After a lot of effort, I'm in a place where I can do goblet squats and reverse lunges and I would like to stick these. Good idea?
Sure! No need to use the smith machine as well as other squats. I used it once when I was mentally preoccupied and I didn't check the weight. It was too heavy and my knees hurt for a long time.
I've never heard of the goblet squat - I'd just be concerned with my knees with that one. One time when I was downhill skiing I went through a shaded section and misjudged the terrain, and I lost control and did a sudden DEEP squat. One knee swelled up and it was determined I must have torn a piece of cartilage. It was fine after a while, but the knees carry a huge burden are aren't that ... rugged?, so I try to baby my knees. But the squat is king!
I used to do dumbbell or barbell squats down to a 90-degree knee angle; I also did lunges and deadlifts. I hated lunges and I would often - forgot what they call them but you just keep going forward, taking lunge steps. I was satisfied with those three exercises but I'm sure I could have done better.
Now when I squat I concentrate on folding and unfolding my hips and keeping my knees a little bent, as the squat is a fantastic hip exercise, which I need now; there are a ton of important little muscles in the hips and glutes. You might like to consider adding deadlifts - they hit the legs really well.
Can I just focus on these 2 exercises to help build my quads? I mean, along with the other supplemental exercises like leg curls, leg extension, leg raises, etc. I would like to avoid the smith machine/squat rack/deadlifts because it just doesn't feel comfortable. After a lot of effort, I'm in a place where I can do goblet squats and reverse lunges and I would like to stick these. Good idea?
Squats on the smith machine aren't a good idea anyway in my opinion. If the gym you work out at has a leg press machine you might consider using it. The only problem with the goblet squat is that you can't use a lot of weight (hard to get a heavy dumbbell in position), but it is certainly a good exercise and will help you learn to squat properly though I know you said you don't want to do barbell squats in a rack. The leg press is a good substitute for the squat. Leg extensions may not be the best thing for your knees.
But, if you're just looking for general improvement, then yes, the goblet squat, reverse lunges, and leg curls will be enough.
Genetics plays a huge part, but yes....bicycling plus weight training will help with size and strength. No, don't just do two exercises over and over again, you can Google 100 different leg exercises you can do at a good gym that will continue to shock those muscles into growing.
EDIT: forgot to include diet. If your diet isn't good, it won't matter what you do in the gym. Lots of clean protein and carbs. Ditch the junk food, sugary drinks, etc.
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