Just train more exercises on your leg days, and start hitting them 2 days a week minimum if you haven’t been. Leg press, single leg press, extensions, hammy curls, lunges are your friends.
Squats hit some people hard in the quads, but others feel them more in the back/hips/glutes/hams. It’s an individual thing.
If you’ve truly been getting little quad development from heavy squats, you might want to try something like:
Hack Squat
Leg Press
Extensions
To really target the quads, use a closer stance. A higher rep range can also help for the quads, especially on the leg press. 20 reps is a sweet spot for me, but as I said it’s really individual. Try to focus on feeling the weight in your quads.
Try raising the reps for quads, split squats are great for my quads, could alos look at wide stance, low feet on leg press.
In my opinion,
I dont think there is enough volume in your leg workout to attribute to enough size gains. You said you are training high intensity, but are stopping 1-2 reps short of failure. I am not saying you should be training to failure always, but you are only doing two exercises for your quads. If you dont go to failure, you need to make up the intensity by adding in more volume. So here is your options:
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On your last set of squats, go all out. Squat in a rack so the pins can catch the weight if you fail, then take about 30-40 percent of the weight off and immediately starting squatting again until you can no longer feel your legs. Then proceed to your leg extension and on your last set, you do a rest pause. If you normally get ten reps, get 20. Then you can keep doing only two exercises.
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You can add in some exercises, you can do a leg press, squat machine, hack squat, lunges, whatever.
Thanks for the tips, I’ll incorporate hack squats and switch to front squats, and I’ll up the volume and lower the intensity. I’ve been training legs for only 4 months so I’m hoping for some increases in strenght too.
[quote]Betzy wrote:
I’ve been training legs for only 4 months [/quote]
Lol, and NOW we’re introduced to the problem. All this hoopla for nothing.
[quote]LankyMofo wrote:
[quote]Betzy wrote:
I’ve been training legs for only 4 months [/quote]
Lol, and NOW we’re introduced to the problem. All this hoopla for nothing.[/quote]
hahaha squats, milk…and time. I wish I had that problem. my quads are way too big compared to calves
squat (any squat variation) twice a week
go wild on volume, the legs can handle it.
a leg workout of squats and leg extensions ONCE a week kind of sucks for you right now
[quote]LankyMofo wrote:
[quote]Betzy wrote:
I’ve been training legs for only 4 months [/quote]
Lol, and NOW we’re introduced to the problem. All this hoopla for nothing.[/quote]
Wait…it takes longer than 4 months to get big?
Screw this!
[quote]Cephalic_Carnage wrote:
Give it time, find the right exercises for your quads and make sure you keep getting stronger on all of them…
Quads usually respond well to higher volume (whether that be a grinding widowmaker set together with a heavier one, or many sets of medium reps or multiple exercises or whatever… Just keep your knee health in mind and don’t go full-rom hack machine, full-rom leg extension and short lunges all in one session).
[/quote]
CC, curious as to what you exactly mean. Are you saying not locking out at the top. Cause I usually just go deep ROM but keep my legs still bent in the top position shy of lockout. (just to keep more tension on quads )/hijack
Front squats ftw. My quads are pretty decent, despite almost 0 isolation work like leg extensions and such. Just a shitload of front squats, back squats, some leg press, hack squats, and V-squats, and that’s it. The shit hurts, and takes time under the bar.
Work your way up to front squatting 315 for reps to proper depth, then we’ll see where your quads are at.
[quote]hungry4more wrote:
Front squats ftw. My quads are pretty decent, despite almost 0 isolation work like leg extensions and such. Just a shitload of front squats, back squats, some leg press, hack squats, and V-squats, and that’s it. The shit hurts, and takes time under the bar.
Work your way up to front squatting 315 for reps to proper depth, then we’ll see where your quads are at. [/quote]
Man…nothing that works for you applies to him, you came out the womb with all abs showing and 22 inch quads already. you bastard!!! 
[quote]hungry4more wrote:
Front squats ftw. My quads are pretty decent, despite almost 0 isolation work like leg extensions and such. Just a shitload of front squats, back squats, some leg press, hack squats, and V-squats, and that’s it. The shit hurts, and takes time under the bar.
Work your way up to front squatting 315 for reps to proper depth, then we’ll see where your quads are at. [/quote]
Hello hungry question for you:
You have progressed really well over these last months if I remember well. What is an appropriate ratio between flat bench press and front squat?