Quad training

[d4ve]

What’s your typical quad-focused leg day like lately (or just leg day, if you always do it all in one go)? How has it changed the last few years?

As with most body parts, I used to hammer away at progressive overload on the main movements (leg press and back), and that worked great for a time- especially as I got away from powerlifting and free squatting and embraced the movements that actually grow my quads. But over the last year or so, I’ve upped the rep counts, added more intensifiers, and started doing a lot more volume on the way up to top weights, ie pyramiding. As a result, my quads are better than ever, and my hips and knees are in solid shape, even in the offseason when they’d normally be screaming at me.

As much as I love training to true failure, I’ve also started shying away from grindingly slow reps in favor of drops, clusters, etc- basically getting more of the high-fatigue, “effective” reps in a safer manner. I don’t love leaving a rep on the table, but at some point it starts to feel like you’re playing with fire every leg day. I still aim for weight and rep progression over the term, but in a much more pre-fatigued context.

Here are a couple sets from this week’s leg day. A Cris-pause set on the leg press ala Cris Edmonds (awesome guy, helped my wife with her Olympia training and myself with posing)- typical 3-round DC-style rest-pause with an additional drop at the end. Then onto a double drop on the hack with a much lower and narrower stance I’ve been using lately.

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The whole leg day looked similar to the usual, but with a little less volume given I'm deep into prep. In full-swing offseason, it'd be more like a top set + a backoff with intensifiers on each movement.

1. Seated leg curl - 20-15-12-10 pyramid, final set double drop with partials and a 20-count iso hold
2. Adductor machine - pyramid up over 4 sets of 12 to a rest-pause of 12-5-4
3. Prime leg extension - pyramid 2-3-4-5 plates on the middle peg each for 10 reps with a hold at the top. On the final set, drop back to 3 plates for ~20 total. Then a backoff with weight evenly split between middle and top pegs (lengthened / stretch emphasis)
4. Leg press: pyramid 2-4-6-8-10 plates for 10 paused reps. Final set was the Cris-pause for 14-4-3 reps, then drop to 6 plates for a final 10
5. Hack, low and close stance: pyramid 4-5-6 plates for 8 reps each. Final set just got 7, then double drop to get 15 total.
6. Walking lunge: 1 very long trip down and back the turf in the back of this gym

On a related note, prep leg training is awesome when you're in that goldilocks zone with better hip mobility and wind due to dropping weight, but still decent energy. The latter is starting to wane, and my legs are feeling kind of dead, that 12-6 weeks out period is some of the best leg training of the year.

 

[Fleezy]

I got rhabdo just watching those sets

I need to dial up my leg training g for sure

 

[grammo13]

I've been copying so many of your sessions for like 6 months lol

 

[rAJJIN]

No one will be saying you didnt get full range. Deep and heavy! Thanks for sharing.
Impressive and motivating

 

[SAVAGEPMHNP]

Mine have come up quite a bit the last 6-7 months or so!

4 sets smith machine deep squats
3 sets deep leg presses
3 sets leg extensions full ROM
1 set single leg extensions
4 sets seated leg curl

I usually do some rest/pauses in there on the leg presses/extensions/curls. The picture is a month or so old and I think they’ve come up a little more since!

 

[M@NU]

I also changed my training style to a similar one than you:
no more ultra heavy sets of 5-7 with "semi-good"form. All i got was immense knee pain.
Now i do higher volume, full range of motion, slow and controlled and higher reps. weights are lower
but feeling is much better and my legs grew quite a bit after chaning. Today for example was

seated leg curl single legged: 15reps, 15reps, 12reps (2 RIR), 10reps (1RIR), 8reps failure
adductor 1 set : stack x 24 reps + 3 with hands on legs
leg extension : 25reps, 20reps (2-3 RIR), 15reps (1RIR), 12reps (1RIR), stack x 6reps+2 forced ones (fail)
seated leg press : 15reps, 15reps, 13 reps (1RIR), stack x 9 reps (lowest seat)
standing leg curl: 1 set x 12reps + 2 partial
single leg extension: 1 set x 15reps (2-3RIR), 1set x 11reps (1RIR)
DHZ squat press: 15reps, 15 reps (1RIR), 13reps (1RIR)
calves 4 sets

 

[Heath82]

IMO high reps are the way to go with legs. But you have to be mentally strong enough not to quit and cheat yourself. Plus it’s easier on the back and knees for me

 

[Bobik]

@d4ve

IS this leg training 1x a week now? Only this version or do you alternate several versions like A, B, etc

thank you and I wish you good luck

 

[d4ve]

@d4ve

IS this leg training 1x a week now? Only this version or do you alternate several versions like A, B, etc

thank you and I wish you good luck

I do a full leg day once per week, and it's mostly quads (the day I mentioned in the original post). It's basically always that same exercise sequence, with the type of leg press varying sometimes (sled, hip press, squat press). Intensifiers and total volume also change.

I also do some extra glute & hamstring work on the heavier of my two back days. This used to be the day I'd deadlift (heavy heavy SLDL from the floor or RDL out of a rack). But I've come to a point when deads really aren't helping me - tons of recovery demand, not to mention an extra 30-45 minutes tacked onto a session, for very little benefit. So it's extra leg curls and 45 degree glute raise.

I've had times when I trained back once per week and did an entire day for glutes and hams, but at this point I don't think I need that.

A/B works well in a lot of cases, I just know the exercises and sequencing that works well for me, especially for legs.

 

[luki7788]

my example quads day - because I divide the training into quads and hams focus

-seated leg curl - work for a heavy set for 15-12 + another heavy set for a slightly heavier load of 8-10 reps
-leg press 45 - pyramid start with 2 plates per side and 10 reps, adding 1 plate per side until the set in which I do not do 10 reps
-hack sq top set for 6-10 reps, then back off for 10-12 reps with a 2 second pause at the bottom
-hatfield SQ - pyramid every plate for heavy set for 6 reps + back off for 10-12 reps
-DB rdl with shins resting on the smith bar 3x25 reps (I focus on the stretching phase, I do 1/2 of the full movement
-abductor machine 1 mega dropset for 200 reps


I do leg ex on the day of hams, but very lightly because my knees are bothering me - these are 2 regimens that I use interchangeably every week
pyramid 50-30-20-15-10+dropset
next week 7x20-15 reps (FST-7 style)

What I mainly changed was I stopped doing ultra-hard sets and low volume, which is why I had chronic tondonitis for years and couldn't train quads as much as I wanted to.

 

[d4ve]

IMO high reps are the way to go with legs. But you have to be mentally strong enough not to quit and cheat yourself. Plus it’s easier on the back and knees for me

I agree, but the context has to be right. IMO just hammering nothing but high-rep straight sets is a recipe for stringy legs and a total lack of progression.

Better to take load progressions where you can in rep ranges and positions that are reasonably safe. As for the high-high rep sets - I think a mix of clusters, dropsets, and some straight sets is ideal. Basically stuff that still lets you use a good load, just not the same heavy heavy 6-10 rep loads you might use for pressing, rowing, etc.

 

[danieltx]

I've split legs into two workouts - quads and glutes & hamstrings - for many years and it's given me great results.

Quads are a standout body part for me and it wasn't genetic. I have long leg and it took years to figure out the ideal way to hit them and fill them out. The equipment that put the most size on my quads is the plate loaded Free Motion Hack squat and plate loaded Flex Fitness leg press.

The only change I've made to it over the last few years is adding more volume. I've done the same exercises in the same order for years. I like 10-15 reps for quads. I think hitting adductors hard and heavy is one of the most important parts of building great quads. I don't agree with 20-30 rep sets for them - I built mine using a GymPin to keep hitting them heavy in the 10-15 range.

Below is yesterday's quads workout.

Calf Press on Hammer Strength Leg Press:

• 2 x warmup
• 3 x work

Life Fitness Abduction:

• 1 x warmup
• 305 + 180 x 12
• 305 + 180 x 12

Life Fitness Adduction:

• 1 x warmup
• 305 + 180 x 12
• 305 + 180 x 11
• 305 + 180 x 12

Hammer Strength Leg Extension Unilateral:

• 6 x warmup and work (no big jumps in weight)

Hammer Strength Linear Hack Press:

• 90 x 12
• 270 x 8
• 410 x 5
• 540 x 4
• 680 x 12 - knee wraps
• 720 x 10 - knee wraps
• 500 x 10
• 270 x 12

Hammer Strength Linear Leg Press:

• 810 x 12
• 1,000 x 12 - knee wraps
• 1,200 x 10 - knee wraps
• 720 x 12
• 720 x 10 - rest-pause - 6 - 4

 

[madg]

Lying leg curl 3 x 12-20
SLDL 3 x 12-20
Leg extension 3 x 12-20
Leg press 3 x 12-20
Hack squat 3 x 12-20
1 set walking db lunges all gym floor and back

 

[st114]

What’s your typical quad-focused leg day like lately (or just leg day, if you always do it all in one go)? How has it changed the last few years?

As with most body parts, I used to hammer away at progressive overload on the main movements (leg press and back), and that worked great for a time- especially as I got away from powerlifting and free squatting and embraced the movements that actually grow my quads. But over the last year or so, I’ve upped the rep counts, added more intensifiers, and started doing a lot more volume on the way up to top weights, ie pyramiding. As a result, my quads are better than ever, and my hips and knees are in solid shape, even in the offseason when they’d normally be screaming at me.

As much as I love training to true failure, I’ve also started shying away from grindingly slow reps in favor of drops, clusters, etc- basically getting more of the high-fatigue, “effective” reps in a safer manner. I don’t love leaving a rep on the table, but at some point it starts to feel like you’re playing with fire every leg day. I still aim for weight and rep progression over the term, but in a much more pre-fatigued context.

Here are a couple sets from this week’s leg day. A Cris-pause set on the leg press ala Cris Edmonds (awesome guy, helped my wife with her Olympia training and myself with posing)- typical 3-round DC-style rest-pause with an additional drop at the end. Then onto a double drop on the hack with a much lower and narrower stance I’ve been using lately.

View this content on Instagram

View this content on Instagram

View this content on Instagram

View this content on Instagram

The whole leg day looked similar to the usual, but with a little less volume given I'm deep into prep. In full-swing offseason, it'd be more like a top set + a backoff with intensifiers on each movement.

1. Seated leg curl - 20-15-12-10 pyramid, final set double drop with partials and a 20-count iso hold
2. Adductor machine - pyramid up over 4 sets of 12 to a rest-pause of 12-5-4
3. Prime leg extension - pyramid 2-3-4-5 plates on the middle peg each for 10 reps with a hold at the top. On the final set, drop back to 3 plates for ~20 total. Then a backoff with weight evenly split between middle and top pegs (lengthened / stretch emphasis)
4. Leg press: pyramid 2-4-6-8-10 plates for 10 paused reps. Final set was the Cris-pause for 14-4-3 reps, then drop to 6 plates for a final 10
5. Hack, low and close stance: pyramid 4-5-6 plates for 8 reps each. Final set just got 7, then double drop to get 15 total.
6. Walking lunge: 1 very long trip down and back the turf in the back of this gym

On a related note, prep leg training is awesome when you're in that goldilocks zone with better hip mobility and wind due to dropping weight, but still decent energy. The latter is starting to wane, and my legs are feeling kind of dead, that 12-6 weeks out period is some of the best leg training of the year.

Just realized who you are, good to see you here, I’ve followed you for a long time on IG

I don’t train like a bodybuilder anymore but this will add some variation to the thread. My legs have been unintentionally growing in size doing this:

-10 box jumps, 20 seconds rest max height
-5 sets of heavy farmer carrys
-10 sets of backwards sled 100yds, 60 seconds rest
-Pendulum squat 5x15 (work sets)
-DB RDLs 4x8
-4x10 lateral step ups 18in (up and over)
-8 minute circuit: 15 Bulgarian split squats, 15 leg exts, 50m prowler sprint, as many rounds as possible no rest
-60lb weight vest on, 20 mins level 10 stair master, or 20 minutes walking lunges

 

[BLKGUY2006]

Curious as to how old you are?? Those are some absolutely amazing sets with unbelievable range of motion. Well done, sir.

 

[TheOtherOne55]

I’m much more in the increased volume, intensifier, less grind out reps, deeper rom groove…and this is the first time I’ve actually split quads and hams up before and I’m really enjoying it. Compared to previous years I have quite a bit more hamstring training in and the entire way I train quads is different.

I spent years in the Jordan Peters PPL type setup grinding out progressive overload stuff on insanely heavy hacks. Wrapping knees and shit. It got to a dangerous place and i felt like i had given that way a fair shake and made progress, to a point. And honestly, taking legs to true failure is fuckin scary. I would rather do 3 sets with 6 plates then do 1 with 8.5. High reps now. I remember when I was first getting into BBing/PLing in my 20s and the biggest dude at the gym, this SHW from Georgia, said “spend 10 years getting insanely strong on the biggest movements, then spent the rest forcing as much blood into the muscle.” Something to that effect. And the pyramid approach is super helpful too. Used to take me 45 mins to fuckin warm for my top sets and this feeder type stuff makes sure I’m warm. I remember Andrew Berry and JM were using this. I’m also hit the majority of my isolation work first. Getting gassed on Ham curls and extensions just means that 5 plates on hack is gonna feel heavy as hell. I honestly haven’t been glued to any log book but I know what needs to be pushed and how I can progress.

Always pretty similar to:
Ham exercise
Adductor work
Extension work, usually intensifier
Compound work
Another compound movement, more volume here
SL work

 

[d4ve]

Curious as to how old you are?? Those are some absolutely amazing sets with unbelievable range of motion. Well done, sir.

Thanks man- I am 35. Been training around 20 years, competed in powerlifting until 2017, first show in 2020.

 

[steve0691]

I dealt with constant knee issues for many years and got to the point i couldnt do squats period, leg extensions only with 20lbs and maybe leg press depending on the day. Late 2022 I began stretching aggressively and I noticed when i really started stretching inner thighs, i was able to squat again but continued trying to squat heavy. Last august I decided to just do mostly 5 sets pyramiding up for every single leg exercise and make it a goal to just do tons and tons of volume. A typical leg workout would be:

•Inner thigh(5)
Superset w/Outer Thigh(5)
•Leg extension(5)
Superset w/Lying Leg curl(5)
•Leg Press(5)
•Hip Thrust(3)
Superset w/Walking lunge(3)
•Hack Squat(5)
•Lying DB leg curls(3)
Superset w/DB stiff legs(3)

Totally stopped worrying about weight, if i got to my 3rd set and felt that going any heavier may bug my knees, then id just stick out that weight. If squatting movements just werent feeling great that day, then id just double up my sets of leg press or do split squats etc.
My knees would have this searing hot pain in them standing up from a chair for 1-2 days after legs. Never have that anymore, now my muscles are sore and joints feel great. Now that my knees feel better Id like to try and actively progress strength because I still know theres much to be gained from that but the days of doing 6-8 rep all out sets are done. My progress from 9/6/23 to March 2024

 

[d4ve]

I've split legs into two workouts - quads and glutes & hamstrings - for many years and it's given me great results.

Quads are a standout body part for me and it wasn't genetic. I have long leg and it took years to figure out the ideal way to hit them and fill them out. The equipment that put the most size on my quads is the plate loaded Free Motion Hack squat and plate loaded Flex Fitness leg press.

The only change I've made to it over the last few years is adding more volume. I've done the same exercises in the same order for years. I like 10-15 reps for quads. I think hitting adductors hard and heavy is one of the most important parts of building great quads. I don't agree with 20-30 rep sets for them - I built mine using a GymPin to keep hitting them heavy in the 10-15 range.

Below is yesterday's quads workout.

Calf Press on Hammer Strength Leg Press:

• 2 x warmup
• 3 x work

Life Fitness Abduction:

• 1 x warmup
• 305 + 180 x 12
• 305 + 180 x 12

Life Fitness Adduction:

• 1 x warmup
• 305 + 180 x 12
• 305 + 180 x 11
• 305 + 180 x 12

Hammer Strength Leg Extension Unilateral:

• 6 x warmup and work (no big jumps in weight)

Hammer Strength Linear Hack Press:

• 90 x 12
• 270 x 8
• 410 x 5
• 540 x 4
• 680 x 12 - knee wraps
• 720 x 10 - knee wraps
• 500 x 10
• 270 x 12

Hammer Strength Linear Leg Press:

• 810 x 12
• 1,000 x 12 - knee wraps
• 1,200 x 10 - knee wraps
• 720 x 12
• 720 x 10 - rest-pause - 6 - 4

Totally agree on adductors. I'm only 5'9", but I have a short torso and looong legs, and prioritizing adductors has made a major difference in how thick they look on stage.

I mostly feel the same on rep count, too. Trouble is some gyms' adductor machines are just ridiculously light. The one at that gym in the video above is Life Fitness - very smooth but absurdly light, it's a weird CAM seutp. I end up pinning on 4+ plates with a GymPin, as well.

 

[d4ve]

I’m much more in the increased volume, intensifier, less grind out reps, deeper rom groove…and this is the first time I’ve actually split quads and hams up before and I’m really enjoying it. Compared to previous years I have quite a bit more hamstring training in and the entire way I train quads is different.

I spent years in the Jordan Peters PPL type setup grinding out progressive overload stuff on insanely heavy hacks. Wrapping knees and shit. It got to a dangerous place and i felt like i had given that way a fair shake and made progress, to a point. And honestly, taking legs to true failure is fuckin scary. I would rather do 3 sets with 6 plates then do 1 with 8.5. High reps now. I remember when I was first getting into BBing/PLing in my 20s and the biggest dude at the gym, this SHW from Georgia, said “spend 10 years getting insanely strong on the biggest movements, then spent the rest forcing as much blood into the muscle.” Something to that effect. And the pyramid approach is super helpful too. Used to take me 45 mins to fuckin warm for my top sets and this feeder type stuff makes sure I’m warm. I remember Andrew Berry and JM were using this. I’m also hit the majority of my isolation work first. Getting gassed on Ham curls and extensions just means that 5 plates on hack is gonna feel heavy as hell. I honestly haven’t been glued to any log book but I know what needs to be pushed and how I can progress.

Always pretty similar to:
Ham exercise
Adductor work
Extension work, usually intensifier
Compound work
Another compound movement, more volume here
SL work

You and I are of the exact same mind here, lol. I think the only difference between your leg day setup and mine is I've been doing the hip extension on a separate day. Although at some point that may change if I want to make the heavy back day purely a back day, in which case I'd probably also do a hinge last or second-to-last.

I do think the strength has to be built at some point. I think most bodybuilders with great legs have taken a similar progression, i.e. at some point they were BB squatting 5-6+ plates, filling out the sleeve on their gym's hack, etc. Pre-fatigue, metabolic work, and the like only seem to really work in the long term if you're strong enough to actually still use a weight that eclipses most people's top sets, lol.

Edit - just realized "SL" probably stands for "single-leg," not "stiff-leg," in which case we're doing the same damn thing