Hey thigh-guys; need Leg routine advice

[tank74]

Tank,

Try squatting only in the range of motion that you feel maximum tension in your quads/ minimal in your glutes.

Maybe increase the volume if the ROM is short or restricted.

Thats why I was thinking about box squats in the routine. Stop short and back up.

 

[Greg77]

Thats why I was thinking about box squats in the routine. Stop short and back up.

Dead starts off box set high enough that the quads initiate the movement. Good idea!

 

[GreyScale36]

Thats why I was thinking about box squats in the routine. Stop short and back up.

Box squats require you to break at the hip [powerlifting style]. . .stretches the hams & glutes [maximum activation]. . .shortens the quads [minimal activation]. . .Oly style front squats activates quads by stretching whilst shortening the hams & glutes. . .if performed correctly by breaking at the knee. . .avoid sitting 'back'. . .sit 'down'.

 

[9muscle9]

Try upping the frequency of your training, but cut down the lenghth of the sessons down to 45 minutes.

Front squats will work much better than regular squats in terms of activating your quads, but its hard to balance and you can't lift as much weight, any type of squat is going to activate your glutes really though.

you could do sessions where you pre-exhaust with them with 6-8 sets of leg extensions and do very high reps, drop sets, negatives etc. and then use 135lbs when you squat but try and go as slow as possible and keep all of the tension in your thighs, don't go ass to grass and don't be explosive out of the "Hole" of the squat because you will loose the tension in your quads and the glutes and hamstrings will take over.

just my thoughts anyways, ive always had a massive ass and just come to terms with it now. ahah.

Good luck though bro.

 

[Darb77]

Could do squatting with a really narrow stance
Leg press with your feet positioned low on the sled
Leg press with feet closer together on the sled
pre exhaust with leg extensions
I like doing squats more toward the end of a routine lots of times so I don't need to use tons of heavy weight and I can use lighter weight and focus more on the movement and mind muscle contraction and not worry so much about having 400lbs on my back.

 

[Woolie]

I had the same problem. I started squating with a board under my heels the weight has been shifted off my lower back and hips and now more on my quads....also it has saved my lower back and strengthened my core allowing me to be more upright during the movement. Also I have been using the smith machine and modified it to do vertical leg presses...it's a little tricky at first but if you can find the right position your quads will be burning.

 

[tank74]

Could do squatting with a really narrow stance
Leg press with your feet positioned low on the sled
Leg press with feet closer together on the sled
pre exhaust with leg extensions
I like doing squats more toward the end of a routine lots of times so I don't need to use tons of heavy weight and I can use lighter weight and focus more on the movement and mind muscle contraction and not worry so much about having 400lbs on my back.

Good Points. I do narrow presses, but may start with these and extensions, then go to squats after pre-exhaust.