splitting up quads and hams during week??

[musclestack]

So, right now, my leg workout is pretty intense. I never miss a leg workout, but I think most of us can agree that it's not something we look forward to lol! Anyways, right now my workout looks like this: (all exercises are 4 sets of 6-8 reps).

barbell squat
leg press
SLDL
leg extensions (machine)
ham curls (machine)

By the time I get to SLDL, my legs are already feeling like jello, and I don't feel I'm getting the most out of training my hams because of this. So, this week, I decided to do something new. I trained my quads on Wednesday (the day I always do legs), then I trained hams on Friday. So, it looked like this:

QUADS (wednesday)
barbell squat
leg press
leg extensions

HAMS (friday)
SLDL
ham curls

Surprisingly, I increased the weight on my SLDL by 15kg!! So, as far as that goes, I really like training this way. My question is: Do you think this would be a more beneficial way of training legs? My quads/glutes are still pretty sore when Friday rolls around, and I'm not sure if I'm letting them rest enough as I'm jumping back into another leg day 2 days after (although it's a different muscle concentration). What do you think?

Here is my entire weekly schedule:
mon-back
tues-chest
wed-quads
thurs-shoulders
fri-hams
sat-arms

[t-gunz]

why not do

quad exercises
hamstring exercise
quad exercises
hamstring exercise

see how your legs feel after that

i can see how your legs would feel it cause squats and leg press if done right can tax your legs very easily and quickly

[musclestack]

Thanks, t-gunz. I just may try that. Do you see anything wrong with the routine I proposed?

[scotty51312]

I agree with tguns, If you're squating deep you're already hitting hams and glutes varying your order seems like a better solution

[pebble]

I always split my leg workouts, but for movement patterns, not muscles. First leg workout each week is squat + accessory; second leg workout is deadlift + accessory. But I, unlike many other people enjoy training legs.

The problem I see with your routine is that you do not have enough time between the leg days at higher intensities. Do 1 day high intensity, 2nd lower and rotate next week. Or put an extra day between them.

And it does not look like your concern is with muscle fatigue, but rather with strength (mentioning your liking to gaining 15kgs to the lift). The suggestion by T-gunz makes much more sense if you were concerned with hypertrophy.

[Reed]

People always say that squats are the king of building leg size. Well for me personally Ill have to disagree. This offseason proved it for me again I get much more out of HIT rest/pause sets of leg press and hacks then squats. A certain other bodybuilder said the same thing.... goes by the name Dorian Yates, may know him.

[pebble]

People always say that squats are the king of building leg size. Well for me personally Ill have to disagree. This offseason proved it for me again I get much more out of HIT rest/pause sets of leg press and hacks then squats. A certain other bodybuilder said the same thing.... goes by the name Dorian Yates, may know him.

Charles Poliquin has said the same thing - Leg press builds more volume for your legs.

Today's training tip comes from Charles Poliquin:

Leg Press vs. Squat

When comparing squats against leg press, squats are far more effective in increasing overall strength. However, there's some evidence to suggest that the leg press might result in more hypertrophy of the quadriceps. One study showed that for the same number of reps, the leg press resulted in a higher amount of GH being produced than squats. As possible evidence, the leg press is the exercise of choice when it comes to speed skating, and I've personally worked with speed skaters whose legs made Tom Platz's look like Woody Allen's. While I'm loathe to recommend leg presses instead of squats, I merely present it as an interesting discussion point.

[Reed]

^^ and being a bodybuilder this is want Im about.

[pebble]

^^ and being a bodybuilder this is want Im about.

Which, I think brushes over the main issues with most peoples training. They don't have a defined set of goals that consistently work towards. It leads to stumbling around trying to figure out what to do and flip flopping training strategies. Whereas yours are clear and you are going to do what’s best for them.

[Reed]

Exactly so squats, leg presses, and hacks it is for all LOL No need for leg extensions unless its a warm up IMO. I just start with leg presses so I can blast them to hell and back.