help..need a quad workout!

[JackassRR]

need help. I have a hard time getting my quads sore. Does soreness always=growth? Looking for something to try.
I'm 40 5'6" 170 10%bf
I just got into squats a few months back.
Some workouts for quads went like this
- 7sets squats 17reps down to 2-4 reps (last set is 295 for 2 or 3)
-4 sets front squats in smith machine 8-12 reps ass to the ground
-3 sets lunges to failure
-3 sets extensions 10-15 reps

I can get my hams sore every time.

 

[TheMilkMan]

Soreness does not necessarily mean growth... You could be over-training and doing more harm that good.

Stick to the basics and you should be fine.

I would warm up a bit, then do something like this...

3 sets Squats 6-10 reps/set
3 sets Leg Presses 15-20 reps/set
3 sets of Lying Leg Curls 12-15 reps/set
Calves

DONE

 

[outlawtas]

That does seem like a pretty intense workout. I think Milk might be right, try pulling back a bit on volume and change your rep ranges.

Do you squat all the way down to? And like Milk said, I'd swap the smith machine for the presses.

 

[JackassRR]

I squat to parallel. I will try and pull back a bit and give it a shot for awhile.
My ham workout is 4 sets 10,8,6,4 reps single leg curls, 4 sets lying curls supersetted with roman deads with a 4sec negative 6 reps

 

[MuffDyver]

Do super squats. Take your normal weight that you do with a 12 rep set and do one set of 20 reps. Do that 2-3 days per week (depending on recovery rate) and add 5lbs to the bar everytime you do them. One set, 20 reps, that's it. It's the most intense thing you can do. Give it a try...super squats

 

[Biggin]

I agree, super squats work very well, at least for me they do and love it..

 

[dialtone]

Do super squats. Take your normal weight that you do with a 12 rep set and do one set of 20 reps. Do that 2-3 days per week (depending on recovery rate) and add 5lbs to the bar everytime you do them. One set, 20 reps, that's it. It's the most intense thing you can do. Give it a try...super squats

i actually read that book, funniest fucking thing in the world. i agree with the program, but the author seriously believes squats will fix any problem you may ever encounter in life. "Your wife cheats on you...do a set of super squats and drink lots of milk and show her who's boss."

 

[Cakalac]

Bro your overtraining you legs period. Back off like they said and start over. Grow through your diet and sleep not in a squat rack.

 

[JackassRR]

Thanks for the advice all. I cut back the sets...hard to hold back though haha.

 

[MuffDyver]

i actually read that book, funniest fucking thing in the world. i agree with the program, but the author seriously believes squats will fix any problem you may ever encounter in life. "Your wife cheats on you...do a set of super squats and drink lots of milk and show her who's boss."

Hahaha so true. The guy does have good points and good refrences to back up his facts I gotta admit