Leg & Overall Quad Growth

[sandpiper]

I've had to take 2 weeks off from training due to family reasons and I was thinking about changing up my leg workout when I get back in the gym next week. I want to add some more size to my quads and legs overall and I was wondering if you guys think it would be more beneficial to take out my 3 sets of leg extensions and add another set of squats, for 4 total sets, or what suggestions you guys might have. I don't do leg press because my hip flexor can't take the weight at the angle it's done at. I also can't do hack squats because I'm too tall for the machine (6'6"). I appreciate any suggestions and input.

[thewickedtruth]

I've had to take 2 weeks off from training due to family reasons and I was thinking about changing up my leg workout when I get back in the gym next week. I want to add some more size to my quads and legs overall and I was wondering if you guys think it would be more beneficial to take out my 3 sets of leg extensions and add another set of squats, for 4 total sets, or what suggestions you guys might have. I don't do leg press because my hip flexor can't take the weight at the angle it's done at. I also can't do hack squats because I'm too tall for the machine (6'6"). I appreciate any suggestions and input.

I know you might think my advice is shit but, want big legs man you've gotta squat. Squats and then hack squats right after slaughter the quads. Doing big free weight movements like squats, stiff leg'd deads, barbell lunges, etc. will blow your quads up more than any leg extension machine, even maxed out, ever will. Take those squats to the floor and back to the top! You'll get more from squatting 315 for sets top to bottom than you ever will with a loaded leg press. DON'T DO THEM ON THE SMITH EITHER! That's just asking for trouble. My legs went from 26" to 28" now that I've started squatting. Granted I've put on abit of weight in that time too but, I still have good cuts in my quads. Hacks, if they don't hurt your knees, are great as well.

[wes]

Try doing one legged leg press for 20 reps each leg,followed by another 20 reps using both legs.................inc rease weight and decrease reps as sets go on.

Really helped out my leg development............. ..quads thrive on higher reps and this is very intense.

[sandpiper]

I know you might think my advice is shit but, want big legs man you've gotta squat. Squats and then hack squats right after slaughter the quads. Doing big free weight movements like squats, stiff leg'd deads, barbell lunges, etc. will blow your quads up more than any leg extension machine, even maxed out, ever will. Take those squats to the floor and back to the top! You'll get more from squatting 315 for sets top to bottom than you ever will with a loaded leg press. DON'T DO THEM ON THE SMITH EITHER! That's just asking for trouble. My legs went from 26" to 28" now that I've started squatting. Granted I've put on abit of weight in that time too but, I still have good cuts in my quads. Hacks, if they don't hurt your knees, are great as well.

I don't use the Smith for ANYTHNG and am not a fan of it by any means. I'll wait 20 minutes for a squat rack or military press to open rather than using the Smith.

Like I said though, I can't do hack squats because of my height, so maybe i'll add another set of squats and take out leg extensions.

[triple_pickle]

squat, this is what i do:

squats: 4 warm up sets, 5 work sets
front squats: 3 sets
stiff legged deads: 8 sets
lounges: 2 sets

[Bluto]

personally i just do leg extensions as warm up and sometimes at the end of a leg session as a finisher. if youre thinking of taking them out i guess youre pressed for time or something.

anyway it would be a good idea to have most of the time spent on leg day around the squat and put more effort into that exercise. there's a lot of variations here, you can add another set. or add several more sets if you dont go to failure each set. or you could finish with a high rep set, let say 20 reps on your last set. bottom line is if leg extensions in any way interfer with the leg workout and take energy or time, that energy and time would come to better use on the squat no matter what changes you make.

if you can do squats properly and you feel it works for you (hitting the parts of the body you're looking to hit) that should be plenty for leg development (if you involve the glutes etc too much might wanna try front squats)

[sandpiper]

personally i just do leg extensions as warm up and sometimes at the end of a leg session as a finisher. if youre thinking of taking them out i guess youre pressed for time or something.

anyway it would be a good idea to have most of the time spent on leg day around the squat and put more effort into that exercise. there's a lot of variations here, you can add another set. or add several more sets if you dont go to failure each set. or you could finish with a high rep set, let say 20 reps on your last set. bottom line is if leg extensions in any way interfer with the leg workout and take energy or time, that energy and time would come to better use on the squat no matter what changes you make.

if you can do squats properly and you feel it works for you (hitting the parts of the body you're looking to hit) that should be plenty for leg development (if you involve the glutes etc too much might wanna try front squats)

Honestly, I'd just as soon do 5 sets of squats, w/ 4 warm up sets, and then just do my calves. I just do leg extensions as another excercise to wail on my quads. Stiff Leg D.L.'s are hard on my lower back since I'm a tall drink of water

[WOOO]

I've had to take 2 weeks off from training due to family reasons and I was thinking about changing up my leg workout when I get back in the gym next week. I want to add some more size to my quads and legs overall and I was wondering if you guys think it would be more beneficial to take out my 3 sets of leg extensions and add another set of squats, for 4 total sets, or what suggestions you guys might have. I don't do leg press because my hip flexor can't take the weight at the angle it's done at. I also can't do hack squats because I'm too tall for the machine (6'6"). I appreciate any suggestions and input.

i think you're on the ball, here is a suggestion.  instead of just doing one kind of squat why not mix it up?  do 3 sets with your feet almost together and then 3 more sets with your feet in a wide stance... different angles will work the quads differently.

[Michaeloz]

I was going to start a new thread but I will ask my question here.  My gym that I started training at  3months ago doesn't have a squat rack ( go figure) .  So my leg day consists of leg extensions ( warm up 4 sets) Hack squats (  5 to 6 sets) single leg legpress ( 3 sets each leg,  the leg press machine is set at a really weird angle, hamstring curls (5 sets).  Outer quads are developing great but I'm finding a lack of development on the upper inside ( sorry best way I can explain).  What do you suggest I add or adjust in my leg day to improve this.
I also run 5 times a week ( 5 km)  Any help will be appreicated.

Mick

[triple_pickle]

you could load 225-275 on a flat bench, sit on it, slide your head under the bar, stand up and walk out with it, then do some squats.

[WOOO]

I was going to start a new thread but I will ask my question here.  My gym that I started training at  3months ago doesn't have a squat rack ( go figure) .  So my leg day consists of leg extensions ( warm up 4 sets) Hack squats (  5 to 6 sets) single leg legpress ( 3 sets each leg,  the leg press machine is set at a really weird angle, hamstring curls (5 sets).  Outer quads are developing great but I'm finding a lack of development on the upper inside ( sorry best way I can explain).  What do you suggest I add or adjust in my leg day to improve this.
I also run 5 times a week ( 5 km)  Any help will be appreicated.

Mick

answer:  walking lunges... it doesn't take much weight... i mean ronnie uses 185 for his max set.... they are killer, start with a weight you can use for at least 2 sets of 10 steps per leg (trust me the first 1-2 times you do them it will kill)

[Michaeloz]

Thanks WOOO . I was toying with throwing them in.  Will do so tommorow.  I love leg day.

[WOOO]

Thanks WOOO . I was toying with throwing them in.  Will do so tommorow.  I love leg day.

me too... let me know how you feel after (I am convinced that they are evil because of the tightness they cause in the groin....)  your woman will have to do the work tonight!   

[Fulgorre]

This works for me:

1) 4 sets of 6 reps full range squats
2) 4 sets of 6 reps BARBELL lunges one leg at a time
3) Leg ext for 4 sets of 6-8 reps
4) Stiff Legged Deadlifts 4 sets of 6 (let the knees bend and butt go back as Cutler does in videos)
5) Lying Leg Curl 4 sets of 6-8

Extra...after squats sometimes do 2 more sets of 4 reps with 10%-15% more rep.  New gym I moved to has great standing leg curl so hit those if you have energy after lying ones.  Also, butt blaster is a great finisher. The key for me is how I feel as to whether I add a few extra goodies.

But 2) will absolutely kill you on the 3rd & 4th set.  Worse than squats.  Remember, it isn't walking lunges so stand stationary and do one leg then the other.  If you get hammies strong in relation to your quad strentgh, the squat movement is very comfortable.  When below parellel you'll feel like a spring ready to bounce back up. 

Oh, and don't worry about your butt getting too big if you are white...even heavy weight will on make it more shapely.  

Finally, no wide ass stances and NO, I repeat NO stopping during squatting at the top.  Keep the bar moving or reduce the weight.  Don't let the stress come off until your reps are done.  You can stop and get extra reps though, once you complete the targetted reps.  heh

[Michaeloz]

me too... let me know how you feel after (I am convinced that they are evil because of the tightness they cause in the groin....)  your woman will have to do the work tonight!   

Hey WOOO
 Walking lunges were a treat today.  My legs were so smashed< i was flat out walking home.

God I love leg day

[WOOO]

Hey WOOO
 Walking lunges were a treat today.  My legs were so smashed< i was flat out walking home.

God I love leg day

tell us how much to love it the next day!   

[Michaeloz]

Tommorow I hope to have a little chinese girl massaging them back to life

Joys of cheap massages in China, helps with my recovery

[WOOO]

Tommorow I hope to have a little chinese girl massaging them back to life

Joys of cheap massages in China, helps with my recovery

friends should share with their friends! 

[pjs]

Honestly, the answer to the OPs question lies in the answers to some other questions:

How long hve you been lifting?
How tall are you, how much do you weigh, and what is your approximate bodyfat percentage?
How much do you squat?

Fiddling with sets and reps might be appropriate if the OP is a national level bodybuilding competitior.  If he's been lifting for 6 months and is 125 pounds at 5'8", not so much.