Thread: Weak point.

how about changing the routine... but u probebly know that already

Yea, I do that fequently, and use progressive overload. It's just a genical weak point for me.

what is it?

Quads.

what do you do for them now?

what have you done for the past month or two?

Originally Posted by P-funk

what do you do for them now?

what have you done for the past month or two?

For the past month, I did 6 sets of parallel squats 8-10 reps, one dropset of leg extenions.

I changed it this week, now I do 4 sets of ATF squats 8-10 reps, 2 sets of leg press 10 reps, one drop set of leg extentions.

what is your frequency?

maybe up the intensity?

maybe do 20rep sets.

there are tons of things you could try

lunges
step ups
unilateral leg press
bb split squat

all those seem to help

nothing is better than squats. i squat twice a week usually with varying intensities.

Originally Posted by P-funk

what is your frequency? Once a week. Maybe I could do front squats on hamstring/back day day. (I do quads on tuesday and hamstring/ back is on saturday)
maybe up the intensity?

maybe do 20rep sets. I read the elite member's e book on that, i'll do my last set like that and see how that effects me.

there are tons of things you could try

lunges
step ups
unilateral leg press
bb split squat What is that?

all those seem to help

nothing is better than squats. i squat twice a week usually with varying intensities.

Thanks P.

split squat is like a lunge except it is static. so you would step your right leg out infront and just do a one legged squat like that without stepping back into place.

maybe switch hams/lower back to friday and throw in some quads there?? Differnet intensity then you would do on mon. not to failure.

Originally Posted by P-funk

maybe switch hams/lower back to friday and throw in some quads there?? Differnet intensity then you would do on mon. not to failure.

I think I'll do negitive front squats on hamstring/back day. Or would negitives be better on the higher intensity day?

Originally Posted by ihateschoolmt

I think I'll do negitive front squats on hamstring/back day. Or would negitives be better on the higher intensity day?

how are you going to perform the negatives?? I mean, how are you going to get out of the hole to get the weight back to an upright position? A spotter to lift you up? I would make you mon squat dominat. on sat, you can try some auxiliary stuff like lunges.

maybe instead of doing a quad workout on tuesday and hamstring/back on saturday try to do a full leg workout. That's what i do. I'll have a chest/back day, shoulders/tri/bicep day and then a full leg/abs day.

For legs i do

Squats : 4 x 6-10 reps
Leg Presses : 2-3 x 6-12 reps
Standing Calve Raises : 3 x 8-10 reps
Stiff-Legged Deadlifts : 3 x 6-10 reps
Leg Curls : 2 x 6-10 reps
Good Mornings : 2-3 x 6-10 reps (optional)

But that is what works for me. This is also a very intense workout as i do a lot of weight with 6-10 reps to the point i am almost in failure (i have no spotter as i lift alone at my gym) I usually am very sore after this and dead tired but i have seen improvements. It may not work for you but you never know.

Originally Posted by P-funk

how are you going to perform the negatives?? I mean, how are you going to get out of the hole to get the weight back to an upright position? A spotter to lift you up? I would make you mon squat dominat. on sat, you can try some auxiliary stuff like lunges.

I would do negitives just long enough so I could get myself back up, but I usually have a spot. Alright, I do tuesday 4 sets of squats last set alternating 20 reps and negtives every week 2 sets of leg press and a dropset of leg extentions. Saturday I'll do 2 sets of front squats and 2 sets of lunges.

Originally Posted by ihateschoolmt

I would do negitives just long enough so I could get myself back up, but I usually have a spot. Alright, I do tuesday 4 sets of squats last set alternating 20 reps and negtives every week 2 sets of leg press and a dropset of leg extentions. Saturday I'll do 2 sets of front squats and 2 sets of lunges.

If you're looking for squat punishment, do a dropset. When I did my first set I thought I was going to die. Come to think of it, not much has changed...

what is a drop-set? is that like pyramid?