Reply With QuoteHow often do you work them?
Is 9 sets for Quads too much?
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Thread: Is 9 sets for Quads too much?
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07-08-2002, 08:01 AM #1Registered User
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Is 9 sets for Quads too much?
My old Leg routine consist of
Smith Squats: 3 sets
Leg Press: 3 Sets
Leg Ext: 1 Set
Hamstring Curl: 3 sets
Upon doing that I realised my Legs not only did not progress, apparantly it got smaller and my strength didn't go up, which is discouraging since I'm bulking.
So I decide to modify my leg workout and increase the volume, which will be...
Smith Squats: 4 sets @ 8-10 reps (2 sets ATF, 2 sets parallel)
Leg Press: 3 sets @ 8-10 reps
Leg Ext: 2 Sets @ 12-15 reps
Hyper Extensions: 2 sets @ 10 reps
Leg Curl: 3 sets @ 8-10 reps
What do you think? That will be 9 sets for Quads and 5 sets for Hamstrings.Keep on going...
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07-08-2002, 08:14 AM #2I'm the daddy ELITE MEMBER
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07-08-2002, 04:40 PM #3muscle= train,eat,sleep!
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how come soo many for quads?.....id say yes. do squats, and maybe leg curls to get the hems abit more...but imo, ya dont need that many movements to grow in the legs.
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07-08-2002, 07:29 PM #4I'm CEO, Bitch! ADMINISTRATOR
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Why do you use the Smith machine for squats? Have you ever tried a free weight barbell? Much more effective IMO.
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07-08-2002, 07:32 PM #5Is Doin It 4 Da Shorteez
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If you are working them every 5-7 days 9 sets is probably not to much but that will also depend on your activities outside the gym.
bag the Smith for back squats, use it for front squats if you don't have a hack squat machine(same exercise)...I train differently than most, my beef is with gravity the weights on the bar are just the medium...Thanks to Wall Street your slice of the American Pie has been reduced to a crumb.
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07-09-2002, 01:53 AM #6Registered User
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I have no regular Squat rack or Power rack. I don't do much running since I'm bulking and training Legs once a week, just like the rest.
Keep on going...
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07-09-2002, 09:57 AM #7Is Doin It 4 Da Shorteez
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I would recommend stiff legged dead lifts over leg curls for hypertrophy...
I train differently than most, my beef is with gravity the weights on the bar are just the medium...Thanks to Wall Street your slice of the American Pie has been reduced to a crumb.
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07-09-2002, 10:16 AM #8I'm Dead Sexxxxy!! ELITE MEMBER
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I'd drop the Hyper Extensions and change the leg curls for SLDL like LAM said.
I would also use a 8-10 rep scheme one week then a 4-6 the next.Cool
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07-11-2002, 01:26 PM #9Registered User
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Have you ever tried 'good mornings' for hamstrings? My hams are screaming after doing them. Here'a link:
http://www.exrx.net/WeightExercises/...odMorning.html
or
http://www.exrx.net/WeightExercises/...odMorning.html
Jen
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07-11-2002, 03:25 PM #10Registered User
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If done once a week its ok. Switch up the exercises once every couple weeks though.
TJohn
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