Atom-ant-2007 Posted October 3, 2007 Report Share Posted October 3, 2007 Currently im training legs once per week.My exercise's are as follows - 2x warm up sets on leg ext - 4x Leg press 20 reps - 3x Machine hamy curls 15-18 reps - 3x Machine leg ext 15-18 reps - 3x Squats(bar &/or smith) 15 reps - 3x Single leg BW calf raise'sI sometines do DB lunges as change to squats.What im wanting to increase in size though is my outer quad (vastus lateralis) and mid quad (rectus femoris).I thought hack squats or sumo squats would help my outer quad but have no idea how to improve my mid quad so i thought i'd ask for help and advice 1st.Any advice is greatly appreciated, cheers. Quote Link to comment Share on other sites More sharing options...
wheels Posted October 3, 2007 Report Share Posted October 3, 2007 first of all to build muscle your doing way to mant reps and not enough of the compund movements squats leg press hack squat.try starting your workout with squats doing at least 8 sets then 6 sets on leg press then finish them of with leg ext. try training hammies and calves on seperate days this way you can hammer quads.but lets face it its not a fun workout and 9 out of ten guys dont have the commitment to train like this. Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted October 3, 2007 Report Share Posted October 3, 2007 I thought hack squats or sumo squats would help my outer quad.dude quite the oposite,narrow stance works the outer quad and wide stance works the aductos...cool? Quote Link to comment Share on other sites More sharing options...
Mike Zero Posted October 3, 2007 Report Share Posted October 3, 2007 I thought hack squats or sumo squats would help my outer quad.dude quite the oposite,narrow stance works the outer quad and wide stance works the aductos...cool? Well Hack Squats are generally close stance and Sumo are wide stance, so they both put different amount of emphasis on different parts of the quads.I always thought the wider you got the more emphasis on the inner quad. Quote Link to comment Share on other sites More sharing options...
blairandkelly Posted October 3, 2007 Report Share Posted October 3, 2007 hammer the squats home bro keep it simple ,i warm up on bike few mins then start with squats( sometimes i fatigue my quads on leg ext first ) 6 or 7 sets then hit the leg press work my way up to max on that then warm down on bike , if your going heavy enough, slowly increasing your weight week by week and eating/sleeping well, your legs will grow for sure ... when i first started i was picking this big mo fo's brain for info he told me you gotta go heavy or the wheels wont grow , my first decent leg session with him left me barely able to walk to my car and spewing my guts up out back of the gym , he was surprised i ever came back .the good thing i got out of it was when it comes to training my legs dont pussy around. its always my first workout of the week. the rest of my bodyparts i may change around but legs are always monday. Quote Link to comment Share on other sites More sharing options...
IronGame Posted October 3, 2007 Report Share Posted October 3, 2007 first of all to build muscle your doing way to mant reps and not enough of the compund movements squats leg press hack squat.try starting your workout with squats doing at least 8 sets then 6 sets on leg press then finish them of with leg ext. try training hammies and calves on seperate days this way you can hammer quads.but lets face it its not a fun workout and 9 out of ten guys dont have the commitment to train like this.I think that legs are the one body part that NEED higher reps but its gota be heavy to, just grind it out and push through the pain and nausia!And yep splitting hammies and Quads in to seperate days works well.Very close stance squats and leg press are great for outer quad sweep. Quote Link to comment Share on other sites More sharing options...
Cammo Posted October 3, 2007 Report Share Posted October 3, 2007 I'd throw some SLDL, Romainian DL's or Goodmornings instead of or as well as your leg curls. Quote Link to comment Share on other sites More sharing options...
Atom-ant-2007 Posted October 3, 2007 Author Report Share Posted October 3, 2007 Im thinking of re-jumbling my workout now :nod: Ill warm up, hit the squats, then narrow stance on leg press, maybe some hack squats, then the leggy extensions and ill train me hamys, calfy's another day.Training Bible - Strength Training Anatomy 2nd Edition Quote Link to comment Share on other sites More sharing options...
Atom-ant-2007 Posted October 3, 2007 Author Report Share Posted October 3, 2007 I thought hack squats or sumo squats would help my outer quad.dude quite the oposite,narrow stance works the outer quad and wide stance works the aductos...cool? Thanx for the advice, you gotta love this website, helpful indeed :nod: Quote Link to comment Share on other sites More sharing options...
wheels Posted October 4, 2007 Report Share Posted October 4, 2007 if you split your quads and hammies up you will do very well with growth in a couple of weeks let us know how your going and then i have another secret for you that will shock your legs so hard they will haveto grow Quote Link to comment Share on other sites More sharing options...
Mike Posted October 11, 2007 Report Share Posted October 11, 2007 Just flag legs altogether That way you don't have to worry about them!Sick of fucken legs anyway :twisted: Quote Link to comment Share on other sites More sharing options...
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