- Joined
- Jul 25, 2014
- Messages
- 1,665
I have been making solid gains since being healthy but my quads are not balanced to my upper body. I am considering more volume, e.g training quads twice per week, and so forth.
In the recent past (pre-pandemic) I was strictly performing H.I.T which my quads didn't seem to respond well with.
If you were to share your experience, your regiment, advice, sources, videos, social-media links, references for me to research, in fact any length of post will be greatly appreciated.
This is my typical routine for Hams and Quads:
1-
Laying or seated Hamstring Curls
Sets: 3 warm-ups 4 working sets
last set to failure. (Plan to work up to additional rest/pause reps)
2-
Leg Extensions
2-3 warm up sets 4 working sets.
3-
Traditional or Front Squats
3 warm up sets 3 working sets
rep range goal is to push past 12 reps
4-
Leg Press
3 warm up sets 4 working sets
Final set past failure via additional rest/pause reps.
5-
Stiff Leg off rack (dead)lift
2 warm ups 3-4 working sets
Disclosure:
For those that are aware of my history of injury, I am working with a spinal specialty physician, a physical therapist, undertaking weekly yoga, and in mid July begin another round of chiropractic therapy.
In the recent past (pre-pandemic) I was strictly performing H.I.T which my quads didn't seem to respond well with.
If you were to share your experience, your regiment, advice, sources, videos, social-media links, references for me to research, in fact any length of post will be greatly appreciated.
This is my typical routine for Hams and Quads:
1-
Laying or seated Hamstring Curls
Sets: 3 warm-ups 4 working sets
last set to failure. (Plan to work up to additional rest/pause reps)
2-
Leg Extensions
2-3 warm up sets 4 working sets.
3-
Traditional or Front Squats
3 warm up sets 3 working sets
rep range goal is to push past 12 reps
4-
Leg Press
3 warm up sets 4 working sets
Final set past failure via additional rest/pause reps.
5-
Stiff Leg off rack (dead)lift
2 warm ups 3-4 working sets
Disclosure:
For those that are aware of my history of injury, I am working with a spinal specialty physician, a physical therapist, undertaking weekly yoga, and in mid July begin another round of chiropractic therapy.