Training a lagging bodypart?

[bc_brunette]

I'm pretty happy with my overall physique, but could use a little help in starting a training program to help with my lagging quads and delts.

I was thinking of just adding in a separate day devoted to these two body parts, or maybe adding in some supersets.

I do have a low back pain so heavy squats are pretty much out of the question. I'm hoping on working my way back up to 165, but very slowly.
Yesterday's quad wo
Squats
bar x 12
95 x 10
115 x 8
135 x 7
135 x 7
135 x 7
Leg press (full ROM)
95 x 10
225 x 6
225 x 6
225 x 6
Walking lunges
25lbs each hand 3 x 20 steps
a few sets of leg extensions x 8 ss with hack squats (no weight)
15 mins on treadmill 3.5 @ 5% incline.

[Kelei]

I might get flamed for saying this but I believe that standard squats, lunges and leg presses work the hamstrings and glutes more than they work the quads. If I were you I would try and isolate my quads, leg extensions are excellent for this, also a slight variation to the squat that really helped improve my quads was squatting with my feet very close together and staying on the ball (toes) of my foot, your chest should be directly above your knees at the very bottom position, never let the heel of your foot touch the ground or your hamstrings and glutes become dominant. It takes time to master this movement so be careful and use lighter weight, when I first started doing this movement I used dumbells, also make sure to squat deep as usual. I personally think that quads require more volume than most muscle groups as do calves and forearms. Add 4 sets of leg extensions to your leg workout and 3 or 4 sets of squats the way I described them and this will isolate your quads and provide some extra volume that they need to grow. Simply doing more leg presses and standard squats or lunges will not change anything, your hamstrings and glutes will continue to outgrow your quads.

As for your delts you should isolate them aswell, dumbell shoulder presses, side lateral raises and upright rows are excellent for shoulders.

[bc_brunette]

Originally Posted by Kelei

I might get flamed for saying this but I believe that standard squats, lunges and leg presses work the hamstrings and glutes more than they work the quads. If I were you I would try and isolate my quads, leg extensions are excellent for this, also a slight variation to the squat that really helped improve my quads was squatting with my feet very close together and staying on the ball (toes) of my foot, your chest should be directly above your knees at the very bottom position, never let the heel of your foot touch the ground or your hamstrings and glutes become dominant. It takes time to master this movement so be careful and use lighter weight, when I first started doing this movement I used dumbells, also make sure to squat deep as usual.

As for your delts you should isolate them aswell, dumbell shoulder presses, side lateral raises and upright rows are excellent for shoulders.

Thanks for the advice...I'm gonna give it a try. I always squat ATG. I will definately have to lower the weight on those squats that you describe..I'll let you know how I make out with them!!
Cheers

[terracotta]

There is no reason to do leg extensions (you can do them, but I prefer not to, and don't recommend it due to the shearing force they place on the knees). Machine hack squats hit the quads well, maybe put them before your regular squats. And use weights on them.

[ASWEDE]

Front squats for quads. Works for me and if you check for others too. Good luck.

[terracotta]

Originally Posted by ASWEDE

Front squats for quads. Works for me and if you check for others too. Good luck.

Yeah, front squats too.

[BigStew]

To Really shock my quads i like to do a super set starting with leg extentions and moving to either. Smith Machine Front Squats or hack squats.

Rep range should be around 12-15 with each exercise.

[canyonracerx]

Originally Posted by Kelei

I might get flamed for saying this but I believe that standard squats, lunges and leg presses work the hamstrings and glutes more than they work the quads. If I were you I would try and isolate my quads, leg extensions are excellent for this, also a slight variation to the squat that really helped improve my quads was squatting with my feet very close together and staying on the ball (toes) of my foot, your chest should be directly above your knees at the very bottom position, never let the heel of your foot touch the ground or your hamstrings and glutes become dominant. It takes time to master this movement so be careful and use lighter weight, when I first started doing this movement I used dumbells, also make sure to squat deep as usual. I personally think that quads require more volume than most muscle groups as do calves and forearms. Add 4 sets of leg extensions to your leg workout and 3 or 4 sets of squats the way I described them and this will isolate your quads and provide some extra volume that they need to grow.

That is putting your knee in a shearing position when you put the weight over your knees like your describing. On top of that you're forced to use lighter weights to stay on your toes. So at the very best your doing no more than "conditioning" your quads but at the worst your doing permenant damage to your knees. Do front squats and cleans if you want to hit the quads more. A normal squat stance that isn't sumo wide hits your quads a lot more than you think.

[ThickAsABrick]

Sounds like you have the right idea by deciding to train them each on their own day.Earlier in the week when you're fresher is also a good idea.

In my experience, the best things for bringing up lagging parts have been:
increased volume, focus on mind muscle connection, and experimenting with different rep ranges, exercise selection, and frequency.
Just adding more weight to exercises for lagging parts is usually NOT the ticket.


It'd also be easier to give you more specific suggestions if you mentioned how/where each area is lagging (i.e. outer quad sweep, medial delts, etc)

[W8isGR8]

Originally Posted by ThickAsABrick

Sounds like you have the right idea by deciding to train them each on their own day.Earlier in the week when you're fresher is also a good idea.

In my experience, the best things for bringing up lagging parts have been:
increased volume, focus on mind muscle connection, and experimenting with different rep ranges, exercise selection, and frequency.
Just adding more weight to exercises for lagging parts is usually NOT the ticket.


It'd also be easier to give you more specific suggestions if you mentioned how/where each area is lagging (i.e. outer quad sweep, medial delts, etc)

As usual, I agree.

[ThickAsABrick]

Originally Posted by W8isGR8

As usual, I agree.

you hawt, let's secks

[MISSINGLINK]

Originally Posted by ThickAsABrick

you hawt, let's secks

ahahahahahahahahhahahahahahahahahahhahahahahaxelev enty1kajillionmillion!!!!!!!!!!!!!!!!!!!!!!!!!!!!! !!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

[bc_brunette]

Originally Posted by ThickAsABrick

Sounds like you have the right idea by deciding to train them each on their own day.Earlier in the week when you're fresher is also a good idea.

In my experience, the best things for bringing up lagging parts have been:
increased volume, focus on mind muscle connection, and experimenting with different rep ranges, exercise selection, and frequency.
Just adding more weight to exercises for lagging parts is usually NOT the ticket.


It'd also be easier to give you more specific suggestions if you mentioned how/where each area is lagging (i.e. outer quad sweep, medial delts, etc)

Well you guessed it, outer quad sweep and medial delts..for my outer quad sweep I have been doing hacks with a narrow stance. I have experimented with drop sets, compound supersets,squats/leg press, etc. Oh yeah and I'm an ecto, go figure! LOL
The problem with doing lateral raises is my shoulder makes a cracking noise on the right, so I am pretty limited with the weights, it sucks..
I have been doing heavy millies and arnies..and for medial, DB lateral raises, would you recommend maybe using the lateral machine or cables?

THanks for the advice!

[bc_brunette]

Originally Posted by canyonracerx

That is putting your knee in a shearing position when you put the weight over your knees like your describing. On top of that you're forced to use lighter weights to stay on your toes. So at the very best your doing no more than "conditioning" your quads but at the worst your doing permenant damage to your knees. Do front squats and cleans if you want to hit the quads more. A normal squat stance that isn't sumo wide hits your quads a lot more than you think.

Thats what I thought...I tried one last night just bodyweight and I didn't like the feel of it, knees should never go beyond toes..

[TexAss]

Does your shoulder just make noise or do you get discomfort from it?

If it just makes noise then I don't think I'd worry about it.

[Motorbreath]

Originally Posted by bc_brunette

Well you guessed it, outer quad sweep and medial delts..for my outer quad sweep I have been doing hacks with a narrow stance. I have experimented with drop sets, compound supersets,squats/leg press, etc. Oh yeah and I'm an ecto, go figure! LOL
The problem with doing lateral raises is my shoulder makes a cracking noise on the right, so I am pretty limited with the weights, it sucks..
I have been doing heavy millies and arnies..and for medial, DB lateral raises, would you recommend maybe using the lateral machine or cables?

THanks for the advice!

I noticed a big improvement in my medial delts when I started focusing on rear delt exercises.I have yet to see someone who had great front & rear delt development that didn't have great medial development as well.

[joelz54_99]

Leg workout 3 set of 8:
Squats
lunges
leg curls
single legged leg press (more concentrated)
hack squats-do this with your chest to the pad, reverse.

Delts 3 sets of 8:
Shoulder press
upright rows
bent lateral raises