Critique my leg workout

[taco33150]

legs are not my strong point I've done what I could to get them to grow and for strength
Here is my routine currently
Lying leg curls warm up 2x20 reps set1 15 reps set 2 12 reps set 3 10rep set 4 8 reps each work set squeeze up top and having someone pull against me for 10 second hold
Seated leg curl same work set as above no warm up..
Back squats... 1-20 rep set 2-15 set 3x8 reps drop half the weight and do 15 reps
3 rounds of this..
Leg press 4 sets triple drop set 10,12,15
Hack squat or super seated leg press.. Wide. Stance 4 sets triple drop set 5x5x5 1 sec pause at the bottom..
Leg extension 3 sets with sissy squats rep range 12-15 15 sissy squats or dumbbell squats ..also I do either front or back squats every other day rep range varies.. Pauses box squats or do squats for a speed routine.. ( if that makes sense)

 

[Docd187123]

The first thing to stick out to me is do your squats first.

 

[taco33150]

I did that also but I wanted to get hamstrings nice a warmed up before I hit squats ..

 

[mrdashdd]

Along with what Doc mentioned of squatting first, you could also try to up the frequency you hit legs throughout the week as well. This will increase overall leg volume. How many times do you hit legs per week?

 

[taco33150]

Twice@mrdasdd
I used to Do legs chest/shoulders back arms ..again legs chest/shoulders back .. Arms was only hit once a week..

 

[Docd187123]

I did that also but I wanted to get hamstrings nice a warmed up before I hit squats ..

If you do a proper warmup on squats your hamstrings will be fine. Anything else you may need would be done with a lacrosse ball or something similar, foam rolling, dynamic stretching, etc.

Do you know your 1RM for squats?

 

[taco33150]

I do foam roll and stretch
My 1 rep max I haven't done it in a while .. If I would have to guess it would be around 325-330.. I know I can rep out 15 squats of 235 pausing right at parallel

 

[mrdashdd]

Twice@mrdasdd
I used to Do legs chest/shoulders back arms ..again legs chest/shoulders back .. Arms was only hit once a week..

Legs may be a stubborn point for you so you might just need to give extra attention to them. We all have stubborn points, legs may be yours. You could possibly up frequency to 3x per week and/or incorporate heavy squats(80% - 90% of 1RM). Your current program sounded pretty linear and static with higher reps.

 

[taco33150]

Damn 3x a week huh ....should I keep what I'm doing those 3 days?

 

[RodgerThat]

Don't pre fatigue your legs before squats, light walk and dynamic stretching will have you warm enough to perform even 1rm attempts. Also paused 235x15 puts your 1rm at around 365-385. I personally think weekly volume should trump daily volume especially with legs.

For me I'd do
Squats 4x8
Two quad accessories
Two hammie accessories
Then squats 30% weight 2x20 with a 3,1,2 pace

Best if one of the accessory movements for both hammie and quad are compound (front squats and SLDL for example)

 

[mrdashdd]

Damn 3x a week huh ....should I keep what I'm doing those 3 days?

3x a week works well for me. I would change it up a little tbh. I usually have a heavy day where i squat and pull with a few accessories. Then ill have a day where i focus on quads with a little hamstring work(1-2 movements). The 3rd leg day is hamstring focused with little quads(1-2 movements).

 

[taco33150]

@RodgerThat how would you recommend doing accessories? If I have a spotter nearby which I usually do I just grab someone and do force reps.. Not on sldl obviously

 

[RodgerThat]

Forced reps, no. You shouldn't be failing at anything in training. So this is just and example workouts
Squats 4x8
Front squats 3x10
Either super set it with SLDL 4x8
Then leg extensions 4x16
Super set with leg curls 4x16
Then finished squats 30% 2x20 3,1,2 temp

Or finish quads first then go to hammies like so
Squats
Front squats
Leg extensions
SLDL
Hammie curl
Squat finisher 2x20 30% 3,1,2 temp


Do this 2x a week then if DOMs aren't an issue go 3x a week making your weekly volume more giving you more weekly growth. Don't fail during training as it only increases recovery time and that's not something you need you want to bang it then grab a Gatorade so you can bang it again sorta thing not smash the shit out of it so you can't hit it again for 4 days that's no fun

 

[taco33150]

Sounds good brother thanks

 

[Docd187123]

I'd skip isolation lifts and do more compounds.

Hams: deadlifts, SLDL, RDL, good mornings, etc

Quads: squats, oly squats, front squats, lunges, etc

 

[Perrin Aybara]

I'd skip most of the isolation stuff myself, too. Compounds all the way.

 

[taco33150]

Sounds like I have too much volume right now

 

[Whoremoans]

Personally all I really think you need are back squats, front squats, deadlifts, stiff leg deads, quad extentions, and calf raises. Train the shit out of those exercises and you'll have some pretty decent legs.

 

[taco33150]

My chest workout is close to what I do with legs.. Should I do that differently?

 

[RodgerThat]

Way to broad of a statement to get a decent answer. whats your goal here strength? Mass? Fitness? I'm looking at your routine from a powerlifting perspective trying to get some mass with strength being the main goal because that's how I train and you didn't really say what you are looking for. For the chest workout you'd have to lay that out as well