Critique my leg workout

[taco33150]

Strength and mass,,@RodgerThat
Flat dumbbell or incline 4 sets superset with flyes
InclineHammer strength 4 sets with dropsets
Flat bench 4 sets all pause reps
Decline bench 4 sets
Flat chest press machine 4 sets triple drop set..

 

[taco33150]

Here is my quad and hamstring workout revised
4x8 back squats
4x8 hack squats
4x8 front squats
4x8 leg extensions
2x20 back squats
Sldl or Romanian deadlift 4x8
Lying leg curls 4x8
I do not get doms
I'll do these 3xweek

 

[Docd187123]

Here is my quad and hamstring workout revised
4x8 back squats
4x8 hack squats
4x8 front squats
4x8 leg extensions
2x20 back squats
Sldl or Romanian deadlift 4x8
Lying leg curls 4x8
I do not get doms
I'll do these 3xweek

Use different reps, sets, and intensity schemes. Don't just do 4x8 all 3 days.

 

[taco33150]

Gotcha

 

[taco33150]

Should I keep going parallel or below all the time or change my depth also?

 

[Docd187123]

Should I keep going parallel or below all the time or change my depth also?

There's very few people or circumstances id suggest doing above parallel squats for. For you just stick to parallel or lower.

Also, that's a lot of work for 3x a week. You probably will need to scale back either the volume or the amount of lifts you do.

Look up prilepins table for help on different percentages, sets and reps. If you can't figure out how to apply it let me know and I'll help you out.

 

[taco33150]

@Docd187123 thanks.. The workout I was doing that I posted in first page I did that twice a week going balls to the wall.. I'll take a look at that table now .. I'll get back to this thread..

 

[taco33150]

@Docd187123 Ok i see how the percentages sets and reps work.. Now with the other excercise thrown in would you want to follow that also or just treat it as accessories.. ?

 

[Docd187123]

@Docd187123 Ok i see how the percentages sets and reps work.. Now with the other excercise thrown in would you want to follow that also or just treat it as accessories.. ?

No, keep Prilepin's table to big compound lifts like squats, deads, bench press, OHP, Oly lifts, maybe Pendlay rows, etc. things like leg extensions and curls and leg press etc do something else. Anywhere from 3-6sets of 5-12reps you can vary it if you wish, pyramid, super sets, whatever. The bread and butter of any serious training is the compound movements and not the isolation lifts. Always try to progress your lofts also. You can do this by adding weight, adding reps then when you hit your predetermined reps up the weight and reduce reps and start again, up the sets, reduce time between sets, etc. but progress is dependent upon doing more and more volume of work and recovering from it so if you squat 315 for 5sets of 5 and still do that 6months from now, you won't see much progress at all.

 

[taco33150]

How about your outer sweep for the quad? I hear different foot placement is key.. Narrow stance is what helps ..

 

[Docd187123]

How about your outer sweep for the quad? I hear different foot placement is key.. Narrow stance is what helps ..

I naturally favor closer foot stance and oly style squats. It's built that up really well but all squats will work your entire quad

 

[taco33150]

What about other excercises?

 

[Docd187123]

What about other excercises?

I haven't done serious isolation work for legs, or any other body part really, in over 10years man lol.

 

[taco33150]

What can I do to come out the hole from squatting? I'm getting stuck at the bottom , but when I get past parallel I explode... I have my friend spotting me then when he sees me at parallel tells me go , then I get stuck ..then once I get helped up past it(he said about 2-3 inches higher it's all me..

 

[RodgerThat]

What can I do to come out the hole from squatting? I'm getting stuck at the bottom , but when I get past parallel I explode... I have my friend spotting me then when he sees me at parallel tells me go , then I get stuck ..then once I get helped up past it(he said about 2-3 inches higher it's all me..

Drop your ego and lower the weights if you are needing a spot for squats it's too heavy for you.

 

[taco33150]

Not an ego thing ..my squat is my worst lift.. I needed to see where my max lift was and that wasn't it..I wanted to know what can I do to get me out the hole quicker.. I know I'm dropping the weight down next time

 

[RingMeister01]

Not an ego thing ..my squat is my worst lift.. I needed to see where my max lift was and that wasn't it..I wanted to know what can I do to get me out the hole quicker.. I know I'm dropping the weight down next time

Myself I found bringing my feet closer together and pointing my toes out a little more helped get out the hole. My heels are right under my glutes.

Try it out or another foot position may work for you.


Sent from my iPhone using Tapatalk

 

[taco33150]

I'll try that... Maybe a wider stance than I have ..

 

[Docd187123]

Not an ego thing ..my squat is my worst lift.. I needed to see where my max lift was and that wasn't it..I wanted to know what can I do to get me out the hole quicker.. I know I'm dropping the weight down next time

Is your upper chest caving causing like a good morning movement or you just don't have power out of the hole?

 

[taco33150]

No power out the hole.. My chest is out still