[quote]Chris Colucci wrote:
been working out for roughly for two years now this is my routine (by the way i stay about 2-3 reps away from failure)[/quote]
To put it simply, your program sucks. After two years, it’s absolutely time for a better routine.
Incline Treadmill Walk 20 Minutes
4 Sets Wide Grip Chinups (Slight Lean Back)
4 Sets Bent Over Barbell Rows
2 Sets Facepulls
6 Sets Incline Bench Press(20 Degrees)
4 Sets Front Squats
2 Sets Seated Barbell Shoulder Press
2 Sets Romanian Deadlifts
1 Set Hyper Extensions Till Failure[/quote]
Even though seeing the reps you’re doing would’ve given more info (like I asked for), this is a crazy routine. You can’t look at this and then say with a straight face “I really want to improve my quads.” Dude, you’re barely training legs at all!
You’re also not training arms or calves at all, and barely training shoulders and chest. So, yeah. Look through the archives and start on a bodypart split. Almost any one of these would be fine:
Or look for a full program and follow it to the letter.
[quote]“A simple pre-exhaust, like extensions before squats or leg presses, would do this just fine.”
Does it really help that significantly though? i cant see it in my head that leg extensions would drastically alter the activity of the glutes in the squat and put the tension on the quads sorry if i sound rude i just feel the need for someone to tell me why it does help[/quote]
It’s not that the leg extensions necessarily decrease the activity of the glutes on squats. It’s that you’re literally pre-exhausting your quads before moving on to squats, so that when you are squatting, your quads fatigue before any other muscles.
But really, after seeing how you’ve been training, pre-exhaust isn’t even the answer. As I said, a better overall program, especially one with one or two leg days (where you only train legs) will be more appropriate.
“Aesthetics” is not a goal. Give this a read: http://www.T-Nation.com/readArticle.do?id=4884698
In general though, guys over 6’ generally don’t look aesthetic or well-built, and certainly not “perfectly balanced”, until they’re closer to 200 pounds. So gaining more muscle (and bodyweight) is probably in your future.[/quote]
He speaketh the truth.