First, let me say this is an awesome forum and I have learned a lot in a short time from this site. This is my first post, but I've been here since February 2007, when I first began working out.
I started working out in Feb 2007, doing strength training (major muscle groups on separate days) and 50 mins of cardio (eliptical or treadmill) 4 days a week. On leg day I would do Leg Press 2X8, Leg Extension 4X8, Leg Curl 2X8, and calf raise 2X8. After about 2 months, I stepped it up to about 6 days a week with same routine. About a month ago I changed my routine and started doing strength every other day and on alternating days I did 25 mins cardio plus abs.
Both routines have helped a lot. I went from 230 lbs with a 39 inch waist and a flabby chest and arms to 206 lbs with 34 inch waist and muscular looking arms and chest. I feel good and look a hell of a lot better then I did 6 months ago.
Now I want to continue to lose body fat (around 13.5% now) and get more definition in my legs. My legs (quads/hamstring) have always been small, even when I was 230lbs. I don't do squats because it feels like my knee is going to pop and I don't want to risk it. I felt that the other leg exercises plus the cardio would make up for the lack of squats. My calfs have definition but I want bigger/stronger quads.
Is there any other exercises besides squats/lunges that will help me out in the quads/hamstrings? Or do legs just take a longer time to develop?
Thanks in advance for your suggestions.
I'm 31 years old, 5' 9 1/2", 206lbs, 13.5% bodyfat. I eat 170~200 grams of protein per day, diet is 50% protein, 25% good fats.