Training legs .

[roidsnme]

Hey bros, just had a question on training legs . When i train legs the only exersises i do are squats (smith machine ) leg press, lunges and occasionally ham curls,leg extensions. i train calves on another day. i like to do 2 weeks of hypertrophy so descent weight high rep ranges 20-25 reps then 2 weeks of strength so heavy weights lower rep ranges 10-15. Question is every time i train legs which is once every 6-7 days only my HAMS,GLUTES get so god dam sore . my quads just do not get sore and my ass just seems to b growing a long with my hams but i just cant isolate my quads and thier shape/size is lagging . any quad isolation movements or tips would b really appreciated .

 

[Dleato]

keep you're squats out of the smith machine.
Legs are something that need to be hit hard, the only muscle group that i'd recommend working twice a week.
Two things that make my quads grow, is slow,heavysquats and sprints.
If you have trouble going heavy, you can lower you're weight and increase the reps.
Out of all my leg movements, nothing hits my upper quadricep region like sprints.