+ 1 Quad day..
I'm looking for new ideas for quads- I train quads one day and hams one day per week, normally split up by 3 days. I have a pretty good shape and size to my legs but I'm really trying to add some more mass so I'm open to suggestions (just don't suggest low weight/high reps- my a.d.d. won't allow it!) I kill my legs damn near every week so I also don't know if I'm hitting too much volume & maybe simplifying things would allow for more growth. I'm eating to a surplus & currently off cycle. Here is what my current quad day looks like- my last sets are always to failure, i can't hit a full 10 reps on any exercise on my last set, it's normally about 5 or so
4 sets of 10 reps of squats, working from 135 to 265
4 sets of 10 reps of leg press, working from 10 plates to 18 plates
4 sets of 10 reps leg extension, working from 110 to 160
3 sets of Walking lunges w/ 60 lb barbell, length of gym (vague I know but my depth perception is too horrible to guess the distance),
Weighted cable kick backs- 2 sets to failure @ 40lbs.
Any suggestions would be awesome. Thanks for helpin a sista out! 
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smolov squat routine will beast anyone's legs. check it. http://www.eroids.com/forum/training-nutrition-diet/workout-exercise/gro...
Looks good man
AnonHit legs today and this is what it looked like...
Squats- 3 sets working up to 225, 14 reps each, then drop down to 135 and did two sets of 20.
Leg press- 3 sets working up to 16 plates, 16 reps each
Hack squat- 3 sets working up to 5 plates, 14 reps each
Leg extension- 3 sets working up to 130, 14 reps focusing on the squeeze at the top and slow negatives.
I'm FRIED and can barely walk! The DOMS is going to be kicking my ass tomorrow. Thank you for all of your suggestions and taking the time to respond. I'm eager to add in some of the other exercise mentioned here..
This is just another example of why this is an awesome community of people!
Give them a vote if you find it helpful.PermalinkHoly shit girl, 130 on hack squat those things kill me. This post makes my workout look like a warm up. I better kick it up a knotch
The squats try pyramiding up in weight then immediately drop the weight down to 135 for as navy reps as possible
Go up in reps on the leg press. My legs no matter what never grew on the press til I started doing 15-25 reps unless I went super heavy (1065lbs)
Leg extensions go up to 12-15 reps
Try switch to Bulgarian split squats instead of lunges for just quad day. Or hack squats til failure
AnonI did that for squats today and felt like I really exhausted my quads before hitting the rest of the exercises. Loved it! Thank you for the suggestions!
Give them a vote if you find it helpful.Permalinkok here is my fail proof leg work out... Wait I skipped leg day NVM
AnonNooooooo I don't believe it! My heart just sank lol
Lol
Something I use that works well is take your 1 rep max on squat and take 70% of that and do 5 sets of 3 reps and add 5 pounds each work out you get all sets and reps. Or alternatively Take 80% of your 1 rep Max and do 5 sets of 2, but on your last set do as many as you can. So its more like 4 sets of 2 and 5th you might do 10 or so reps. And then add 5 pounds each time on your 5th you get over 3 reps. And then add in accessory work like leg curls calf raise etc for something like 3 of 15
AnonI haven't tested my 1rm in probably 8 months? I used to train as a power lifter (never competed) so I knew it without batting an eye- since switching to bb I haven't focused on it. I'm definitely interested to see what it would be these days. I'm hoping that since I can hit 265 deep for five that 315 for one isn't too far off.
Also to warm up you work from the bar up to working weight doing triples. So bar then 25s then 45s then 45s with 25s and so on for triples up to working weight. You may need to change the warm up weights though you fit your weight. so maybe move up by 20s instead of 25s and 45s
SUPERSETS. Here's a good one.
heavy walking lunges, superset with front squats, same weight. 24 lunges, 12 per leg, straight to 15 front squats. And fix up the Rep range like iron said. Bump it up to 12,15,20 reps. But still incorporate super heavy low Rep stuff.
AnonIt's so hard for me to superset at my gym. Always crowded. And as much as the guys typically stay out of my way and let me workout, there's always one asshole who jumps in and steals equipment or asks "hey, can I work in?" And then pulls the bar off the rack to dead lift with 3 plates.. Uhh that's not working in, ass clown. But I upped my rep range to 12-16 and found myself fatigued as hell.
Well i know you said don't say high reps lower weight, but thats what ive found the most effective way to build leg muscle. I don't go below 10 reps for legs. My backs all fucked up so i don't squat anymore but I cant say my progress has been any slower since i quit doing squats. They have actually grown faster cause it took me a long time to figure out that heavy weight low reps don't build legs, atleast not mine. I used go as low as 6 reps and never higher then 12, but i show you what my leg workout looks like
4 sets hack squats 10-12 reps
4 sets leg press 12-15 reps
5 sets 15-20 reps leg extension
And my gym also has a bunch of plate loaded hammer strength machines that so ill pick one of those and do 4 sets of 12-15 reps. Then ever 4 weeks or so ill drop the straight sets of 4x12 or 4x15 and do pyramids 15,12 10 8. Ill also switch up the the order of my exercises. And thats just for quads, this doesnt include my hamstring and calve movements.
AnonThank you for the reply!! I know changing my rep ranges every now and then is beneficial, it's just hard for me to get out of that "heavier is better" mindset. I'm working on though, and I know that if I want to get bigger I need to be willing to try different training practices.
Give them a vote if you find it helpful.PermalinkIB, I would suggest simply changing the order in which you do these movements. The regimen looks solid. Nothing fancy, just what has been working for years. Only thing I might suggest adding is a front squat or reverse hack squat. You look phenomenal, by the way.
AnonThank you for the compliment! I normally hit front squats on hammy day. I wanna give reserve hack squats a try, I just need to wait until the gym is a little more empty... And I have something to tie around my waist!
Give them a vote if you find it helpful.Permalink