I think this rule applys to everythink

If ur not growing then you need to change somthing


Food intake ( are you gaining weight at all )
Intensity
Volume
Rest periods
Recovery time
Exercises performed

No one can pin point it for you, it is simply a trial and error thing untill you know what works for you

I like changing between deep leg presses and squatts. I will do one for 6ish weeks and then change.

I love big drop sets on the leg press

RDL's are great for hams and glutes

Make sure you are training hard and progressing. Progression is the key.


Try this;

Squat this week, use a weight that you think you can get 10 reps with, get a spotter and use the bars in the squat rack.

Now warm up/ pyramid to get yourself ready for this one working set

Then use the weight you think you can get for around 10 reps and go to failure. Yes i said it, squat to real failure, untill you cant get out of the whole and have to dump the bar.

You may wanna practice how to offload a bar

Then write the reps and weight down. Carry on and do whatever other excersises u want

Next week warm up the same, get ready for ur 1 big set but this time add 1KG to the bar and get the same amount of reps

This concept is simple but people do not follow it. It is a basic fundamental factor that will determin wether or not you progress

Progressive tension overload

If you drop a rep one week you try again the following week. If on the second week you still cannot get it you change the exercise and follow the same process with the leg press for example