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Quadriceps, only 2 worksets?

Geoffke

Banned
Joined
Jun 6, 2002
Messages
945
Hey, this was my quadriceproutine:

1) Front squat: 2 warming-up sets,
3 sets, to failure

2) Leg presses: 2 w.up-sets
3 sets, to failure

3) Leg extension: 2 w.up-sets
3 sets, to failure



If i did this, my legs were so sore, that i couldn't train them proberly 7 day's after, the still hurted and i could only lift some pussy weight.



So, now i'm doing only 2 worksets in all quadricepsexcercises. And it seems that my recovery is way better now, but i'm i doing enough? I like to train hard on my legs, and they are my best bodypart.
 

doktorspok

New member
Registered
Joined
Jun 23, 2002
Messages
191
too many warm ups

bro it looks like your doing too many warm up sets, after your first exercise, your legs are already warmed up, dont waste the energy and effort on more light sets, just go in to the work set. me personally i have been training Doggcrapp/ hit style and my legs are responding very nicely. ive been only doing a few warm ups, usually on the ext machine, 3 quick sets, rest pause, then go into one warmup of either , squats, presses or hack squats, then one heavy work set. i only do one of those exercises, then next leg day i do one of the other 2. strength is going up every workout, and my legs are taking on a good shape.

DOK
 

preist943

New member
Registered
Joined
Jun 6, 2002
Messages
770
i agree to many warmups i do 2 warm up sets onley on the first movement after that its all work sets
 

bigheinz

IFBB PRO/Kilo Klub Member
IFBB PROS
Joined
Dec 7, 2002
Messages
2,019
TO MANY WARMUP SETS AND TO MANY SETS TOO.

* WARM UP WITH 60 % OF THE WEIGHT YOU CAN MOVE IN THE LEG EXTENSIONS
* ANOTHER WARM UP WITH THE 80 %
* ONE SET WITH THE 100% AND PERFORM ONLY 2 SETS TO FAILURE (1 SET OF EACH EXERCISE YOU CHOOSE ) FOR EXAMPLE:

- 1 SET OF SQUAT IN THE SMITH MACHINE OR HACK SQUAT MACHINE WITH A WEIGTH YOU CAN ONLY MAKE 6 TO 8 REPS TO FAILURE.
40 TO 60 SECONDS TO TAKE BRIEF AND DOWN HEART RATE
- 1 SET OF LEG PRESS 6 TO 8 REPS TO FAILURE SUPERSET WITH LEG EXTENSIONS WITH THE MAXIMUM WEIGTH TOO, 6 TO 8 REPS TO FAILURE.....

THEN TRAIN HAMSTRINGS AND CALVES IN THE SAME WAY

THATS HIT .......JUST HIT......

AND REMEMBER....

..........THERE IS NO SPACE FOR THE LITTLES!!!!!!!!!!
BIGHEINZ.
 

Mr_Magoo

New member
Kilo Klub Member
Joined
Jun 5, 2002
Messages
1,828
if ur gaining strength on ur lifts then u have nothing to change
 

killer

New member
Registered
Joined
Oct 22, 2002
Messages
120
After applying this workout to my routine I have been gaining
like never before thnaks fellas!!!!

killer
 

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