Definitely drug free
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I don’t see any leg mass builder in your leg program. Are you unable to do heavy back squats and/or leg presses.
Those two were the entire focus of my thigh “growth” program. 2 or 3 sets of 10 reps of the two exercises.
Thighs were my lagging body part. In early 1971 I started prioritizing increasing thigh mass. By 1979, all that work paid off.
My left hip flexor is crap, so I don’t squat. I just do hack squats cuz I can stay upright more. Could incorporate leg presses. What do you suggest to replace with leg press? Or just add?
Are you referring to your left iliopsoas? Then you have a muscular imbalance that may need to be addressed. I wouldn’t hesitate consulting a GOOD physiotherapist with an interest in training. With proper form you should be able to overcome this disadvantage. I suggest you try belt squats or similar, with an emphasis on slow and negatively focused reps. Maybe ladders according to Dan John? Let the volume do the job. This should make your legs bigger. But, I fear it may be a problem growing big legs at the same time as being defined. The advice from RT may be important, considering his extensive experience.
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Idk. But I do know any major flexion of my left hip kills me.
I also don’t have a belt squat
In late 1977 I hurt my back picking up a large box of books. I could no longer squat. But the gym had a leg press machine. With no squats my legs continued to grow.
The first exercise of my leg days were the leg press. You want as much range of motion as you can get. It is not a heavy lockout exercise. It is a hip and thigh builder. Do not do a narrow stance, but feet wide enough to allow your thighs to pass outside of your torso (to get deeper). Do sets of 10 reps adding weight each set, until you get close to the most weight you can get 10 reps. Do 2 sets with that weight. Strive to get stronger to do more weight for 10 reps.
I would replace the first superset of the Tuesday leg workout with doing heavy leg presses. You can do the rest of your current leg program, though it might be a bit of overtraining.
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Why is that? Arthritis? Be curious and have a diagnostic conversation with a GOOD physio. Adding @j4gga2 for advice here.
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Couple of clarification questions:
So, do just 2 sets of 10 to failure. Trying to beat the weight each week?
Only do on Tuesday’s? Or add to Saturday as well?
I’m not sure why. Just kills me. I’ve found exercises to do that don’t make it flare up near as much as it would with other exercises.
@rgruntorad I wrote a whole post just to realize @RT_Nomad had already covered it, just better. Leg ext. the/followed by heavy leg press. If you cannot squat, then this will work. @davemccright (?) had a very good suggestion. Find anything out there by Frank Zane concerning posing and learn it. Keep at it!
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Do not go to failure. Just get the feel when you will likely not get another rep. So, in so many words, you have 1 to 2 reps in reserve.
If you are thinking getting stronger, you will know when you can add weight.
Being natural, I want you to avoid overtraining. Do heavy leg presses only one day a week.
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Got it! But how many sets of 10?
To be clear, you’re saying to do the leg presses after leg extensions?
Because the leg press was my first exercise, I got plenty of 10 rep sets in before I got to my “working sets.” You should only need 2 “working sets” of 10 reps.
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Yes. @RT_Nomad was spot on. Or did I miss read his post?
He said replace my first superset on Tuesday which is before leg extensions, not after. All good tho!
I did not recommend pre-exhausting quads before leg presses. I wanted my entire body completely fresh when doing any major compound exercise that I used to increase mass and strength. Strength was a critical metric for me to track progress.
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I miss read, I apologize. I was not attempting a foul representation.
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Squatting on ramps can help open your hips up and allow for greater internal rotation. Take a hip width stance, toes facing forward and keep foot pressure on your inner heel and 1st metatarsal head (knuckle under your big toe).
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Also, if I pop my sacroiliac by squeezing a foam roller with my adductors, it’s almost instant relief in the hip flexor area