i'll admit it. when i first started working out in college i trained legs HARD. i found my old training logs and damnnnnn.
anyway - something happened and i started slacking big time. i got away with it for a long time too. now that i'm back at it training really hard and being insanely strict with my food my upper body is just about back to where it was when i was at my best shape. (chest just needs another month or so....)
my legs are really lagging. it's my own fault. i've been a wussy girl and i regret it. that being said - i've been hitting them hard. last week i trained them thursday and they got sore late in the day friday and the soreness stuck around 'til wednesday.
trained them last night. won't look all that impressive but i know i went to absolute failure.
4 sets leg press (after 1 warm up set)
4 sets extensions
4 sets stiff legged deadlifts
4 sets seated leg curls
squats have been hurting my lower back so i'm going to take the hint and lay off them for a bit.
i planned to alternate leg press with hacks. may try that sled thing....not so sure. it's sort of a cross between the hack machine and a leg press. you lay down and there's pads over your shoulders like the hack (but you're laying down) and you press like the leg press.
is that good to alternate the hacks/presses or should i do both every time?
i could use some guidance on how many exercises and sets to do. hamstrings are a weaker point then quads - but not that big a difference between the two. i'm training legs once a week.
i was wondering too what is a realistic time frame to really bring them up? obviously a year can make a big difference but that's so long. should i be able to see real change (muscle gains) in 3 months? is that unrealistic?