Leg Press: 3x5, 1x10-15
Hack squat: 3x5, 1x10-15
Walking lunges: 3x10(on each leg).
-I will also alternate in front squats.
I’ve been hitting quads,hams,glute M and F, Back T, and Chest Th. I’m trying to bring up lagging legs. My legs look good from a side shot, but I’m trying to add some width to my quads. what works best for you for quad growth/ development? Rest pause sets, straight sets, super sets, different foot placements? any advice would be great![/quote]
high rep trap bar deadlifts really helped my quad development. use the high handles, and flex your knees a bit more than conventionally. i used the 5/3/1 template and would typically get reps as high as 20+ for my working set.
another exercise that works great is bulgarian squats. keep your working leg close to the bench but make sure the weight stays distributed on your heel/ arch. if your foot is too far away, you’ll be hitting your ham’s/ glutes harder. i like these for 3-4 sets of 10. in the past, i’ve added a rep each week until i reach 13 reps, than i add 5 pounds.
if you do lunges, use the same idea for your feet position as my suggestion for bulgarian squats.
there’s two general methods of volume/ intensity. higher intensity/ lower volume and lower intensity/ higher volume. many think that athletes that are naturally more explosive (higher percentage of fast twitch muscle fibers) respond better to higher intensity/ lower volume. opposite to this are those who have more slow twitch fibers. some respond best to a combination of the two.
make sure you’re gettin enough calories to support growth and you’re recovering from leg workout to leg workout.