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Thread: Would like input for a new Quad day routine

  1. #1
    JohnnyV85's Avatar
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    Would like input for a new Quad day routine

    Ive been at the same routine for Quads for a bit too long it feels. I made significant progress the first 6 months by adding reps, sets, weight, switching tempo etc... but now I feel I may be plateauing. Looking to switch up my routine and open to input from others; what are your favorite Quad exercises/routines?

    Heres what Ive been doing:

    Wednesdays (Quads/Calves)

    Warm up incline treadmill 10 minutes
    Hack Squat
    Leg Extensions
    Seated Calf Raises

    Thats it. I go hard enough to walk out funny.

    I should also add that I do legs again on Saturday... but I recently switched that up. I was doing Squats, RDLs, Lying Leg Curls and Standing Calf Raises. I recently started leaving the Squats out because my Quads would be way too sore still from Wednesdays workout. So now I just start with RDLs and make it more like a Hamstring/Calves day.

    Looking forward to some feedback!

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    jackfrost88 is online now Associate Member
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    Some ideas: It would be good to have at least one day when you squat. If your too sore you can mix it up and do exercises such as, narrow stance squats, pause squats, highbar / lowbar squats, front squats, safety bar squats. Whatever you think hit's quads the best. For me it is close stance highbar squats and front squats.

    What are your reps / tempo's?

    Can try Lunges (rear foot elevated or normal), moving leg positions around on leg extensions to vary things up.

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    JohnnyV85's Avatar
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    Definitely want to go back to Squats. Im thinking Im going to do Front Squats with some variation of Lunges and Extensions. I might add a Leg Press before the Extensions but just not a big fan. After Im done with my first main leg exercise Im practically done and then I just go for isolation and Calves.

    Usually start my first set with high reps/low weight at a pretty fast tempo. After 1 or 2 warm up sets, my 4 next working sets are in the 10-12 rep range with a good 202 tempo. And then might finish with 2 heavier sets of 6-8 reps 201 tempo, with a drop set on the last one. Usually vary my feet positioning also.

    Thanks for chiming in!

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    jackfrost88 is online now Associate Member
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    Quote Originally Posted by JohnnyV85 View Post
    Definitely want to go back to Squats. Im thinking Im going to do Front Squats with some variation of Lunges and Extensions. I might add a Leg Press before the Extensions but just not a big fan. After Im done with my first main leg exercise Im practically done and then I just go for isolation and Calves.

    Usually start my first set with high reps/low weight at a pretty fast tempo. After 1 or 2 warm up sets, my 4 next working sets are in the 10-12 rep range with a good 202 tempo. And then might finish with 2 heavier sets of 6-8 reps 201 tempo, with a drop set on the last one. Usually vary my feet positioning also.

    Thanks for chiming in!
    In that case I'd ram up the intensity. If you want quad growth (this was my toughest muscle to grow too and still is), the best way is to take these exercises seriously even after you squat. Just because you went to failure on squats doesn't mean you can't do the same intensity on hack squats and leg extensions. Our legs are made to handle volume and recover since we walk around on them every day all day so to stimulate growth try treating these exercises just as seriously as squats and go hard on them. Drop the volume if you need to. 1-2 sets of leg extensions until failure WILL grow your quads and many pro's known for legs subscribe to this same philosophy e.g. tom platz.

    You can get your legs to grow no problem but just need to mix things up and force them to adapt. Doing the same thing will yield the same results
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    Quester is online now Knowledgeable Member
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    The seated "calf" raise actually targets the muscle underneath the calves, the soleus.
    -
    To target calves, don't bend the knee.
    -
    Also, pointing the toes on a hamstring curl will work the calves some.

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    Quote Originally Posted by Quester View Post
    The seated "calf" raise actually targets the muscle underneath the calves, the soleus.
    -
    To target calves, don't bend the knee.
    -
    Also, pointing the toes on a hamstring curl will work the calves some.
    I do both types of raises, one on each leg day. ... and of course on the ham curls. Actually pretty satisfied with my calf gains...

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    Count this as another vote for some version of squats. Truth be told, for my particular anatomy, front squats do seem to work the quads particularly well.

    I like to wrap up leg day with a one mile run (heresy!), some sprints or maybe jumps (either broad or box). Not that wonky looking 'let me stack these boxes to the ceiling and show you all how flexible my legs are.' I DO like boxes because they take some of the strain off the landing but no need to get crazy high with them. For that matter, I have just gone up to a tall wall and jumped with the same cadence as box jumps, just trying to get my hand a little higher each time.

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    Always find room for squats. If you're to sore at the end of the week then do them in the beginning.
    Add another compound movement before or after squats.
    Don't avoid high reps on squats. They work. Mix it up.
    Every other week I'll squat at the end of quad work. Good feel doing this.
    Consider doing calves first on leg day. The serve as a great warm up for heavy leg work.
    Put in the work, they'll grow.
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    Quote Originally Posted by kelkel View Post
    Always find room for squats. If you're to sore at the end of the week then do them in the beginning.
    Add another compound movement before or after squats.
    Don't avoid high reps on squats. They work. Mix it up.
    Every other week I'll squat at the end of quad work. Good feel doing this.
    Consider doing calves first on leg day. The serve as a great warm up for heavy leg work.
    Put in the work, they'll grow.
    Good stuff. Thanks Kel...

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    Quote Originally Posted by cylon357 View Post
    Count this as another vote for some version of squats. Truth be told, for my particular anatomy, front squats do seem to work the quads particularly well.

    I like to wrap up leg day with a one mile run (heresy!), some sprints or maybe jumps (either broad or box). Not that wonky looking 'let me stack these boxes to the ceiling and show you all how flexible my legs are.' I DO like boxes because they take some of the strain off the landing but no need to get crazy high with them. For that matter, I have just gone up to a tall wall and jumped with the same cadence as box jumps, just trying to get my hand a little higher each time.
    Might have to try box jumps some time. Im not attracted to them at all... seems more like a cardio exercise... and I hate cardio. Should do some though. Might have to try box jumps some time....

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    Quote Originally Posted by JohnnyV85 View Post
    Might have to try box jumps some time. Im not attracted to them at all... seems more like a cardio exercise... and I hate cardio. Should do some though. Might have to try box jumps some time....
    Yeah, I'm huffin' and puffin' when I do them, too, but the real reason I do them is to activate the last of those fast twitch fibers that I might have missed with the rest of the leg work. I really didn't like box jumps when they first started showing up again because everybody was doing them and making a spectacle of it. Then I tried them and was like 'ok, if you do not act or look like a fool, these are actually a pretty good finisher.'

    Same with the sprints. I figure every sprinter I have seen has quads from the gods so maybe there is something to it. Plus, both exercises help me build power and that is something I ALWAYS need. Watching me do power cleans is like watching them in slow motion for most people...

    The 1 mile run I will do when I need to drop weight and as a change of pace. And because sometimes I'm maybe a little masochistic
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    My quads were stalling out so i changed it up a few weeks ago.

    Front squats
    Box jumps
    Single leg bench lunges

    15 minutes at 10% incline on treadmill

    Iíve hit that Monday night for the last 3 weeks. It leaves me walking like some kind of moron and hurts pretty good into Friday.
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