Was debating if I should post this in beginners, but decided maybe here was better. Basically I would like some serious input on how you guys train quads? What works best for you? I currently only train legs once a week (high volume), but I’m planing on changing to twice. Debating if I should split between a Quad dominate and Ham dominate workout? As with my high volume once a week approach, I have major doms the following 3 days(tapers off by 3rd). I know my body will adjust to twice a week in time and volume will be slightly less per leg day.
Basic info: I’m currently 195 lb, 6" tall with 2 years training. I switch things up pretty often with leg training ie: reps, sets and order of exercises. Recently been doing the pre-fatigue stuff and like it. I’ve tried a lot of stuff, but I having come close to trying everything. I have some questions that I would like you guys help with. First off, I would like to emphasize the Quads in my leg training as they are lagging. I never get any pump or soreness in my quads from back squats. I’m all hams, glutes and adductors (doms galore). Pre fatiguing and front squats with narrow stance seem the only way to feel quads when squating. When I use plates under my heels it bothers my knees the next day.
I’m thinking some type of a mountain dog style stuff with a quads focus. One of my questions is whats the best range for something like Hacksquats? I usually do them 2nd or 3rd in routine in the 8-12 rep range. Does anybody go heavy on these? Would it be better to try 20 reps??? Below is a list of exercise and equipment I have access to. I really could use some advice from some of the more experienced guys on T Nation (5+ yrs training) who have put some decent mass on they’re wheels. Any advice/help setting up a twice a week legs routine is deeply appreciated. In need of some ideas with proper exercises to pre-fatgue with, best exercise order and rep ranges.
Squats (been doing back squats with close stance 10 rep range ATG)
Hack Squats (haven’t done them in 3 months)
Hexbar (haven’t used it in a over a year)
SLDL’s (recently doing 2nd to last, 15 rep range)
Leg Press (currently 20rep pump set last)
split squats (haven’t done since august)
Lunges (last done in Sept.)
leg curl (currently warm up sets only-off and on)
leg extension (swap between high rep pre ex and last pump sets)
Looking to train legs Tue. and Fri. (Mon. if not recovered by Fri)
FYI I deadlift on back day (rack pulls when I’m too beat up).