What @IntenseVolume said.
The same way Elite powerlifters bench 4x a week, squat 2-3 times a week and deadlift 1-2 times a week. Balance of stressors
Regarding purely hypertrophy….it mostly comes down to exercise selection and volume.
D1)
Adductors 2 sets
Seated LC 3 sets
SSB squats 4 sets across
Smith BSS 3 sets
Lying leg curl 3 sets
D2)
Banded leg press 3x
Hacks 2x
D3)
Snatch grip deadlift topset/backoff
+SLDL backoff
Leg extension high rep rest paused
So d1 is quads, but ALOT of help from the glutes/hips. Then knee flexion hams.
D2 is very quad focused. Less axial load from hacks while fatigued, and less hip load by reverse banded leg press.
D3 is hip extension focused, but the deficit created by the snatch grip brings in the quads a little, then I try to obliterate the rectus femoris with leg extensions.
^^^this was created for trying to add lower body size and finally break 3x BW deadlift. SSB and deadlifts are not the greatest hypertrophy movements, as they bring fuckloads of fatigue. But gotta get that booty right to pull from the floor.
