Help for skinny legs

[Nabz450]

I never had legs that matched the rest of my physique.
I was even late for a very long time.
Over time, I managed to improve things without having extraordinary legs.

But I had an accident in 2021.
I completely ruptured my quadriceps tendon and tore 3 muscles (vastus medialis, vastus lateralis and rectus anterior).
I spent a year doing rehabilitation. t

Today I am redoing my legs but I have lost mobility.
I would like to be able to adapt the sessions so I try to do them twice a week with a time under tension of at least 40 seconds and with a fairly high volume. Obviously the loads are light.

1st session
10 sets of squat with 4" negative,
4 sets of leg extension and
4 sets of leg curl

2nd session
10 sets of Romanian deadlift
5 sets of seated leg curl
5 sets of leg extension.

What do you think?
This is too much? Or not enough?

Do you have any other ideas for exercises? For example in the lying leg curl I can't go up to the maximum...

I Used aas, its not a problem for me, i read Slin maybe good twice a week for my leg (for exemple)

So in first i want to find the best variation for me, and After recovery use peds for maximal growth.

 

[cage99]

Have you completed any PT related to this injury? That’s gonna be step one in making sure everything is gonna progress properly when you get back under some weight.

Also, how much experience do you have in weight training??

Cage

 

[Dens228]

When you say squats with 4" negative does that mean you are only lowing the bar 4 inches and then back up???

 

[Nabz450]

Have you completed any PT related to this injury? That’s gonna be step one in making sure everything is gonna progress properly when you get back under some weight.

Also, how much experience do you have in weight training??

Cage

sorry English is not my language. what is a PT? 17 years of bodybuilding. for peds after 10 natural years

 

[Nabz450]

When you say squats with 4" negative does that mean you are only lowing the bar 4 inches and then back up???

4" is 4 seconds for thé négative part of thé movement

 

[CorgisOnTren]

10 sets of squats makes me question if you’re training legs hard enough

 

[cage99]

sorry English is not my language. what is a PT? 17 years of bodybuilding. for peds after 10 natural years

Understood… Sorry for the abbreviation, but PT meant physical therapy.

If that’s been executed onto the next. When you say you have some mobility issues, can you elaborate? If simply walking is an issue then you’ll need to be careful getting under a barbell.

Leg Extensions - pre exhaust the quads with this…
Hack Squats - if you work out alone then set the safeties and go till you fail.
Leg Press - same as hacks, sett he safeties and go till failure.

Until your strength is built up I’d hold off on squats.

Cage

 

[Nabz450]

10 sets of squats makes me question if you’re training legs hard enough

I train my legs as best I can unfortunately. the 10 sets are obviously not extremely intense but the goal is to have a lot of volume to compensate for the intensity. I have no choice but to train like this for the moment because of some knee pain which occurs after the sessions where I try to put on more weight and work more intensely

 

[Nabz450]

Understood… Sorry for the abbreviation, but PT meant physical therapy.

If that’s been executed onto the next. When you say you have some mobility issues, can you elaborate? If simply walking is an issue then you’ll need to be careful getting under a barbell.

Leg Extensions - pre exhaust the quads with this…
Hack Squats - if you work out alone then set the safeties and go till you fail.
Leg Press - same as hacks, sett he safeties and go till failure.

Until your strength is built up I’d hold off on squats.

Cage

I followed a 120-session rehabilitation protocol with a physiotherapist.
I had difficulty walking for 2 months after removing the crutches and the brace.

Now I walk without difficulty but for example I cannot squat down to tie my children's shoelaces.
I have the impression that my left knee is not as flexible as the right...
for example on the lying leg curl, if I go up to the maximum it will only be the right leg that will be used for the end of the movement, the other will be stopped before because of less amplitude.

Thank you for all your advice ! I'll try

 

[cage99]

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Sleeves

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Cage