Got a quad question

[oldfella]

Just like most people I want to bring my quads up. A decent set of wheels goes a long way up on stage.

Initial thinking is I'm looking at possibly doing them twice a week. Heavy sets - low reps one day, then lighter weights - more reps / sets the second day. Tuesday and Saturday.

Is that possibly over training?

I appreciate you just gotta do the yards, no problem there, but targeting an area may, or may not make a difference. Not being one to piss around, I'm looking for some pointers / advice on what may work.

Currently doing squats at heavy weights (for me) and low reps. Managing to get a new PR every week even if it is just a couple more reps or 10kgs.

It is more. Bigger weights = bigger muscles.

Would combining the 2 help push my weights up, or would more reps work.

5 x 5 sounds good but I'm not going back to just a bar and working up when I'm up pretty much at my max now.

There's no doubt untold theories out there but if anyone has any tips they'd be appreciated.

[tomsammce]

i am training legs twice per week at moment mate, first session im doing quads with light hams at end second is hamstrings with light quads at end.

is that what you meant. you are on the gear arent so and eating lots so u will be ok and not over training. give it a try and see how you feel u will either find it works or not.

[tinytraps]

Good plan oldfella dont think youll overtrain some oldschool guys use to squat 3x per week and got some mean leg development might be something to look into

[genetic freek]

Without knowing too much about you I would say that once per week is enough. If you really do train your legs hard, twice in one week just won't work and at least one of the workouts will be half ass. Unless above you got the gear, the food, rest etc all sorted.

My take on it is that not many ppl train legs hard - therefore not many have good legs. Keep reps at 12 or above, and leave your ego at the door. The idea of building muscle is putting as much strain on that particular muscle as possible (therefore breaking it down and making it grow) vs powerlifting which is moving a weight from point a to point b as easy as possible. You want your legs to grow so keep the reps up and the weight as heavy as you can lift with good form. Partial ROM partial development, full Range full development.

You should post up your leg work out and maybe ppl have some ideas and tricks they use to nail their legs. i.e leg press superset with hacks, 10 sets of 10 reps etc etc.

[oldfella]

Just finishing up 4 weeks of heavy / low reps.

So it's mainly been

Squats - 4-5 sets reps 10 down to 3 if I go really heavy.

Leg Press - same

Barbell Lunges - same

Lying Leg Curl - same

SLDL - same.

Last night with a spotter managed 6 x 120kg. Best attempt ever.

Thinking of doing the same but on Saturdays, but reps such as Leg Press 10 sets of 20 (varying weights) then into squats with sets of 10 - 15 with 60ish kgs etc.

It has been suggested I try sets of 3 x 50-100 on hack squat. That's gotta hurt, but I reckon worth a try.

[Riccardo]

well done not bad for an old fella :pfft:

If you like doing heavy sets of squats and pushing your 1RM then I suggest perhaps doing your squats but keeping the volume somewhat lower say max 3 sets 6-10 reps and then hit the volume hard on leg presses like a 10x10 or similar. I used to do the following on leg press:

50repsx4sets (each set alternating foot placement ie toes out, toes straight etc.)

25x4 strip a couple plates

10x4 " " "

5x4 " " "

then super set with singles till i could no longer feel my legs

[train hard]

i found with my quads that they really started growing when i trained legs with lots of volume and higher reps and sets 10 to 16 reps per set of squats but went as heavy as i could while keeping to my range and good form also i switched to a narrow stance and that really hit them you will have to leave your ego at the door but as you wont be able to lift as much weight just keep doing set after set untill you cant take no more. not the rule but worked for me.

[oldfella]

i found with my quads that they really started growing when i trained legs with lots of volume and higher reps and sets 10 to 16 reps per set of squats but went as heavy as i could while keeping to my range and good form also i switched to a narrow stance and that really hit them you will have to leave your ego at the door but as you wont be able to lift as much weight just keep doing set after set untill you cant take no more. not the rule but worked for me.

Have talked to a guy who has been doing very narrow stance for everything to bring the outer sweep out. Reckoned he couldn't touch his quads for a few days they were so sore.

Don't believe you need to spew to prove you've done a decent session, but the odd "pre workout" tab wouldn't hurt to assist the lactic pain one is about to endure.

Looks like a mix may just do the job. Going to take some measurements then crack into it for a month and see what happens. I'll take mm improvements.

[Grover]

:nod:

Just as a matter of interest when you do train your legs are you getting DOMs and how long do they last?

[oldfella]

:nod:

Just as a matter of interest when you do train your legs are you getting DOMs and how long do they last?

Depends on how I train. Some DOMs will last 3 days, some less. Been using compression pants to keep them under control.

Even though I pushed out my heaviest weight ever last Tuesday, the only DOMs were my hammies. Bugger all on my quads.

[oldfella]

Just been talking with a guy who mentioned if I'm doing cardio I'll struggle to get leg growth.

So I may just have to bang away until I get my last 2kgs of BF off, then stop cardio and obtain the growth I'm looking for.

What the hell, got till the end of April.

[ABCDs]

Anybody got any sure fire excercises to bring up Vastus Mediallis ? Have tried wide stance squats, toes out, bb hack squats , front squats, all with no real success.

Do not have access to leg press as work out at home , have tried lying on bench and pushing bar of smith machine with feet to simulate leg press.Is it crap form or maybe at 47 it just is not going to happen .

[Mike Zero]

Just finishing up 4 weeks of heavy / low reps.

So it's mainly been

Squats - 4-5 sets reps 10 down to 3 if I go really heavy.

Leg Press - same

Barbell Lunges - same

Lying Leg Curl - same

SLDL - same.

Last night with a spotter managed 6 x 120kg. Best attempt ever.

Thinking of doing the same but on Saturdays, but reps such as Leg Press 10 sets of 20 (varying weights) then into squats with sets of 10 - 15 with 60ish kgs etc.

It has been suggested I try sets of 3 x 50-100 on hack squat. That's gotta hurt, but I reckon worth a try.

Train them twice a week, split up into quad and hammies workouts. Aim for around 20 sets each in 45-60mins.

[oldfella]

Cheers

[EMC]

hey oldfella, i think everyone will agree that once is enough. growth takes time but as for the lag(in your legs) i would address your hamstrings and(primarily) your adductors.

i would recommend after your squats you try incorporate some sort of deadlift variation such as sumo then follow that with some dumbbell lunges.

[funkyfly]

Just been talking with a guy who mentioned if I'm doing cardio I'll struggle to get leg growth.

So I may just have to bang away until I get my last 2kgs of BF off, then stop cardio and obtain the growth I'm looking for.

What the hell, got till the end of April.

You could try carb cycling, high carbs for leg day and next few days, then reduce. Plenty of good articles on carb cycling out there.

[teamfatboy]

Anybody got any sure fire excercises to bring up Vastus Mediallis ?

Seated leg extensions ? If you've got a heavy DB at home, or can hold a bb across the front of your ankles, start with knees at 90 degrees, extend to straighten leg, 1s or more hold at top of contraction.