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Thread: Quad routine

  1. #1
    Registered User JakeSTSM's Avatar
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    Quad routine

    What do yall think of this quad routine? (I work hams separately)

    Front Squats: 3 x 6-12
    Hack Squats: 3 x 8-10
    Leg Press: 3 x 10
    Leg Extensions: 3 x 8-10

    Comments would be appreciated
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    Old School AMG's Avatar
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    Re: Quad routine

    Originally posted by JakeSTSM
    What do yall think of this quad routine? (I work hams separately)

    Front Squats: 6 x 6-12
    Hack Squats: 2 x 8-10
    Leg Press: 2 x 10

    Comments would be appreciated

    That's better.
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    Perfecting perfection jhov's Avatar
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    Re: Re: Quad routine

    Originally posted by AMG
    That's better.
    lol i was about to do the same thing bro lol.
    peace
    j
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    Re: Re: Re: Quad routine

    Originally posted by jhov
    lol i was about to do the same thing bro lol.
    peace
    j
    lol
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    I'm assuming the fact that you pulled out leg extensions they aren't good or not needed?

    Squat 3X8
    Leg Press 3X8
    Leg Extension 3X8
    Leg Curl 3X8
    Leg Press Calf Raise 3X10
    Standing Calf Raise 3X10
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    Registered User Ashford's Avatar
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    Not needed. And do normal squats to.
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    Leg Extensions are great to warm up with. Especially if you're lifting heavy. I do them first on my leg days. Of course that's me, and not everyone else in this forum.
    Leg Day. You know it's gonna' hurt, bad. You know when it's all over, you'll have to drag you ass out of the gym and drive home with your legs shaking. You know if you don't give it your all, you whole week is ruined. This is sacrifce. This is Animal. Can you handle it?
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    Re: Re: Quad routine

    Originally posted by AMG
    That's better.
    Bump on that, thats a good routine. 10 sets is good if you ask me. What I'd do though is either do Regular Squats and Front Squats or Regular Squats and Hack Squats.
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    squats
    fornt squats
    leg press...


    sets depends on the volume you like for sets....
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    it looks good, and yea i'd add in regular squats too somewhere. i do leg extensions personally: perfectly fine. and yes, a great pre-exhauster on occasions, as Big Dude has said.
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  11. #11
    Registered User JakeSTSM's Avatar
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    Thanks for the input. and I usually do switch off between front and regular squats
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    Its plain ignorant to get rid of leg extensions

    ... Also why in the world would you warm up with leg extensions? All it will do it make your squat weaker...


    Here is the best quad workout, the one i use


    Squats (progressive overload)

    warmup: 225 (as may reps u feel necessary)
    set 1: 315 (go to failure)
    set 2: 365 (go to failure)
    set 3: 415 (go to failure)

    Leg extensions (drop sets, very effective after squats... it hits the lower quads unlike any other movement)

    set 1: 170 (go to failure)
    set 2: 170 (go to failure)
    set 3: 150 (go to failure, then drop to 90, then do as many as u can)


    Leg press is last... i do this last because it usually hits glutes more than it hits quads (this occurs when you bring your knees to your chest)... i can't stand seeing people do way too much weight on leg press and have no range of motion... leg press should be similar to ass to grass squats, except you can do more weight and not worry about stabalizors

    basically just do (3) sets and go to failure


    9 sets total (1 warmup)

    this workout is so intense that i set aside a whole day JUST TO QUADS... i would puke if i tried to add anything else to my quad day
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    Registered User Big Dude 54's Avatar
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    Why would you warmup with extensions?
    Because you need to get blood flowing into the quads. Of course you don't want to max out on extensions, but you do need to warm up the area to avoid injury.
    Leg Day. You know it's gonna' hurt, bad. You know when it's all over, you'll have to drag you ass out of the gym and drive home with your legs shaking. You know if you don't give it your all, you whole week is ruined. This is sacrifce. This is Animal. Can you handle it?
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    Originally posted by Big Dude 54
    Why would you warmup with extensions?
    Because you need to get blood flowing into the quads. Of course you don't want to max out on extensions, but you do need to warm up the area to avoid injury.
    its better to warm up with the motion you intend to go heavy on... IE if your going to squat, warm up with squats
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    Originally posted by WTFgrrrr
    if your going to squat, warm up with squats
    I would agree with that, it makes no sense to use leg extensions to warm up for squats. Squats involve your quads, hams, lower back, etc.. and leg extensions only hit the quads.
    I usually do two light sets of squats at the beginning of leg day to get everything moving and warming up. Just something like 60-80kg for 15 reps twice.
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    Originally posted by BRIT_BEEF
    I would agree with that, it makes no sense to use leg extensions to warm up for squats. Squats involve your quads, hams, lower back, etc.. and leg extensions only hit the quads.
    I usually do two light sets of squats at the beginning of leg day to get everything moving and warming up. Just something like 60-80kg for 15 reps twice.
    Bump I never understood why people warm up with leg extensions, I've done that and it in no way gets me ready for squats.
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    well....I don't do leg extensions at all...jus regular squats do the trick for me
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