How do you train your quads?

[jbm]

It's been 2 weeks that I don't feel any soreness in my quads.
I increase weight every set.

This is what I do:
week 1 = regular squats, leg press and leg extensions. 4 sets each 12/10/8/6
week 2 = leg extensions, front squats and leg press. 4 sets each 12/10/8/6

Any suggestions?
Thanks!!!

[Alphatier]

Why not try 4 exercise with 3 Sets each?
Something like
3 Sets Squats
3 Sets Fronts
3 Sets Leg Press
3 Sets Leg Extension

It's just a suggestion. But yeah I know what you mean, lately the soreness in my quads is becoming less and less, hams are killing me thou lol.

Anyways others I'm sure will chime in too.

[jbm]

Why not try 4 exercise with 3 Sets each?
Something like
3 Sets Squats
3 Sets Fronts
3 Sets Leg Press
3 Sets Leg Extension

It's just a suggestion. But yeah I know what you mean, lately the soreness in my quads is becoming less and less, hams are killing me thou lol.

Anyways others I'm sure will chime in too.

Yah! bro my Hams are sore as hell and I think they are developing faster than my Quads!
anyway thanks for the suggestion!

[Alphatier]

No problem bro! Same with my hams lol!

[8iron]

Sometime I will superset hack squat and the leg press together after i squat.....I do this for three sets 60 % of my max till my quads are screaming and i feel like i cant walk, do this about once a month, youll fell the next day I swear.............

[jbm]

Sometime I will superset hack squat and the leg press together after i squat.....I do this for three sets 60 % of my max till my quads are screaming and i feel like i cant walk, do this about once a month, youll fell the next day I swear.............

Ok! I'll try this on my next leg work out.

[Phate]

It's been 2 weeks that I don't feel any soreness in my quads.
I increase weight every set.

This is what I do:
week 1 = regular squats, leg press and leg extensions. 4 sets each 12/10/8/6
week 2 = leg extensions, front squats and leg press. 4 sets each 12/10/8/6

Any suggestions?
Thanks!!!

where are the bicep femoris exercises, these all target the quad more than ham

Sometime I will superset hack squat and the leg press together after i squat.....I do this for three sets 60 % of my max till my quads are screaming and i feel like i cant walk, do this about once a month, youll fell the next day I swear.............

why superset two exercises that target the quad specifically, instead why not do one that targets the quad supersetted with one that targets the hams?

[8iron]

where are the bicep femoris exercises, these all target the quad more than ham



why superset two exercises that target the quad specifically, instead why not do one that targets the quad supersetted with one that targets the hams?

you can do it that way also...........sometimes I just want to stimulate the crap out of them and give a little shock value....if i want to shock my hams i do straight leg deads and leg curls till they scream.......never read anything about doing this just like to stimulate the muscles in different ways...seems to work for me, just thought it my work for him.....?

[jbm]

where are the bicep femoris exercises, these all target the quad more than ham



why superset two exercises that target the quad specifically, instead why not do one that targets the quad supersetted with one that targets the hams?

I'm just asking about quads, coz my hams is doing well. about superset quads with hams I'm also planning it. anyway thanks....

[MuscleScience]

I'm just asking about quads, coz my hams is doing well. about superset quads with hams I'm also planning it. anyway thanks....

Your quads generally can handle more punishment than the hams. For whatever reason the quads just dont seem to get sore on me ever. But my Hams get sore almost after every workout. I just try to keep the ratio of exercise balanced between the quads and hams so that no imbalances develop.

[jbm]

Your quads generally can handle more punishment than the hams. For whatever reason the quads just dont seem to get sore on me ever. But my Hams get sore almost after every workout. I just try to keep the ratio of exercise balanced between the quads and hams so that no imbalances develop.

ok! thanks... any workout suggestion?

[FireGuy]

Try some subtle changes, slow down the tempo, dont lock out and really focus on contracting the muscles on every rep. Change your stance either wider or narrower. Change up your rep range. Do your exercises in a different order. Do some rest/pause sets where you go to failure rack the weight then 15 seconds later unrack and go for 2-3 more rack the weight again rest another 15 seconds then grind another rep or two, works good on leg presses or hacks.

[jbm]

Try some subtle changes, slow down the tempo, dont lock out and really focus on contracting the muscles on every rep. Change your stance either wider or narrower. Change up your rep range. Do your exercises in a different order. Do some rest/pause sets where you go to failure rack the weight then 15 seconds later unrack and go for 2-3 more rack the weight again rest another 15 seconds then grind another rep or two, works good on leg presses or hacks.

Thanks FireGuy1...

[bigol'legs]

Heres one i like to throw in every 3-4 leg routines..

21's for legs

4 sets each with a drop set on the last set to burn out after 21's

leg extensions
squats
hack squats
leg press
Seated ham curls
Laying ham curls
Stiff leg deads (not 21's on these..lol)

Should feel good after that

[jbm]

Did a superset today on my quads.
Let see if it will be sore tomorrow!

[Bigzrs01]

Try putting some 10lb plates under your heels when you squat, puts more emphasis on the quads

[jbm]

^^ok bro thanks!

[Bigzrs01]

^Don't go heavy either, forgot to mention that. Stay light and really focus on contractions and flexing your quads. Keep the back straight, head up, squat ALL the way down and pause for 1 sec, slowly "feel" the squeeze in the quads and bring the weight up..keep those quads contracted. Put the plates side by side, or maybe an inch or 2 between them, and point the toes slightly outward. Hope it helps.

Compliments of Milos Sarcev

[jbm]

^Don't go heavy either, forgot to mention that. Stay light and really focus on contractions and flexing your quads. Keep the back straight, head up, squat ALL the way down and pause for 1 sec, slowly "feel" the squeeze in the quads and bring the weight up..keep those quads contracted. Put the plates side by side, or maybe an inch or 2 between them, and point the toes slightly outward. Hope it helps.

Compliments of Milos Sarcev

I'll do that bro!!!! thanks again!

[collar]

mix it up
throw in there hack squats , lunging, there is many different variation of lunging but they work great.

also supersets,dropsets, change your rep range, try different tempo through your movement, slow it down, speed it up, all different variations.
pausing between reps, not pausing, static holds at the end of the sets.

[green22]

Im a high volume guy. here is what I did yesterday
5 sets squats 315lbs at 10 reps.....I guess you could say 7 sets cause I did 225 and 275 before my 5 sets at 315.
5 sets steps with 135 on to a flat bench 10 reps each leg
5 sets extentions 15-20 reps per set. 130-160lbs
5 sets one legged presses, my gym has a cool hammer strength one legger that I like. put 3 plates on each side. 12 reps per leg.

As you see I dont use very heavy weights or very high reps. But my form is very good and I really try to focus. ggive it a shot, it may get you some soreness.

[PittBoy]

Also maybe try doing a 1 to 2 second pause at the top of your leg extensions. After the pause slowly lower the weight. I do that every other week and I feel it!!