Quad Routine

[Phil9999]

Hey guys this is my current routine and im trying to perfect it. Right now im on cycle so overtraining isnt to much of an issue.
Leg Extensions
3 sets to warm up

Squat

225 * 10
315* 10
315*8
315 *6
275 * 10
225 * 10

Leg Press
4 working sets
starting w 5 plates on each side and adding a plate on each side every set for 10 reps each

Walking lunges
3 sets w 45 lb dumbells


If i throw in front squats will this be overtraining? If so what should i sub out?

 

[Vegas]

How have you altered this routine from the one that you were using previously? Were you making progress with your previous routine? How are you doing on this one?

Right now im on cycle so overtraining isnt to much of an issue.

Be careful with that assumption.

 

[Phil9999]

Up till about 9 months ago i barely trained legs or never took them seriously. Since then ive made an effort to train them hard and this is the routine thats slowly evolved. Im making progress strengthwise. I m making progress size wise as well but it jsut seems slow considering my upper body is developed pretty well.

 

[huskyguy]

Up till about 9 months ago i barely trained legs or never took them seriously. Since then ive made an effort to train them hard and this is the routine thats slowly evolved. Im making progress strengthwise. I m making progress size wise as well but it jsut seems slow considering my upper body is developed pretty well.

I would stick to heavy squats and deads as the foundation of your routine, especially if you feel that your legs are lagging in development. Add more weight instead of more exercises. I find for me that brief and intense leg workouts are better than marathon workouts.

 

[Phil9999]

As you can see heavy squats are the foundation of my routine as i start out w 6-7 sets of them. I also go heavy on deadlifts on back day as it is the foundation of my back routine. Ive done front squats a few times and really like the isolation i felt in my quads. So my question is how to incorporate it into my routine. Should i sub out regular squats? Can it replace the legpress every other week? Just looking for suggestions.

 

[huskyguy]

What do you mean by sub out? No matter what keep squats as the main part of your routine unless you are nursing an injury. Nothing can replace the benefit of heavy squats with good form.

 

[Jusee]

What do you mean by sub out? No matter what keep squats as the main part of your routine unless you are nursing an injury. Nothing can replace the benefit of heavy squats with good form.

Maybe he means the odd time switch squats with something else. Thats actually a good idea. Keep squats your regular exercise in your routine, but sometimes switch it with something else you like.

Like bent over bb row in your main back workout day, some times switch it with t-bar rows instead, but most weeks just keep it as bent ove bb row.

Yea buddy its a good idea and is ok.

 

[Skarhead1]

Get your squats higher and your quads will grow

 

[Jusee]

If i throw in front squats will this be overtraining?

Wouldnt be for me.

 

[Phil9999]

Yea Jusee you get what im asking. I saw Ronnies viedo of him doing front squats instead of reg. An ifbb pro who works out at my gym does front squats sometimes. I was just asking for a good time to use them.

 

[DADAWG]

Yea Jusee you get what im asking. I saw Ronnies viedo of him doing front squats instead of reg. An ifbb pro who works out at my gym does front squats sometimes. I was just asking for a good time to use them.

so if a ifbb pro or ronnie coleman does them you must need to do them too .lets fac it youve just begun to work legs , stick with regular squats and go ass to the grass deep with good form and slowly raise your weight . im guessing with the numbers you posted and limited time working legs that you are squatting way high .

 

[AngryMuscles]

if you didn't get lightheaded and dizzy and feel like fuck after your squat routine, you're not going deeper and heavy enough.

 

[Phil9999]

Na bro i get the bar to tap the safety bar. Not like its that much of an accomplishment being 5'6.

 

[Phil9999]

the reference to the ifbb pro and ronnie is that ive seen a bunch of people doing them and when i tried them i felt a nice burn in my quads. they seemed like a good exercise and i was looking for a place to throw them in my routine once in a while. Not replacing regular squats. I dont know why you guys keep thinking im trying to get away from regular squats. I keep saying that im just looking for a spot to throw them in.

 

[Jusee]

dont know why you guys keep thinking im trying to get away from regular squats.

Haha. They just want to make sure you understand that nothing beats squats for quad development and they are just making sure you are not trading squats for something else permenantly. On the rare quad day, yea it is ok to sub out squats for something else as you main exercise, but keep squats as your main exercise most of the days so it keeps improving.