Leg Workouts

Bigger Stronger Leaner Competitive Bodybuilding
1

Hello, Im not new here, Ive been lurking around this site for years now reading the articles and Its definetly my favorite website to gather information from.

I have a question, I guess, its about leg workouts.

My leg workouts consist of almost 70% posterior chain exercises.

for example my workouts look something like this:

this is what I did last monday

good mornings
6x5

dynamic squats
10x2

sumo deads
10x1

RDL
5x5

last thursday
good mornings
6x5

dynamic box squats
10x2

close stance bodybuilding squats
7x5

good morning squats
5x5

SLDL
3x8

I work for overall leg strength and size. Im a college offensive lineman (D3) so pretty much my legs are my lively hood. My question is should I be doing more quad work cause alot of times when we push sleds during practice I feel it in my quads more than any other muscle. so should I drop some of the ham work and add more quad type stuff, like 2 types of squats each workout with 3 deadlifiting exercises each session instead of 1 and 4 like im doing? or keep the same amount of Posterior chain work and add another “quad” exercise

its weird cause my legs are pretty lean and strong, ive gotten faster this offseason and I squatted 600 pounds this past May, Ive lost 30 pounds went from 295 to 265, now im down to 260. plus my bench is still around 400. and ive dropped .5 seconds off my 40 time, from a 5.7 to a legit 5.2 now. So my speed and quickness have definetly improved and ive gotten stronger.

but like my original question I do tons of posterior chain work which makes me very explosive out of my stance, im wondeirng should I add another quad targeted exercise (ie. front squats more close stance squats, pause squats, ect.) to help further develop my driving power out of my legs or just keep it the same?

my quads are unusually lean for a guy mysize who is natural, im the only lineman on the team with this type of leg development.

sorry for going off track and writing the book, but do you think extra quad work would help or be overkill?

2

[quote]BigCorey75 wrote:
My question is should I be doing more quad work cause alot of times when we push sleds during practice I feel it in my quads more than any other muscle. [/quote]

Where do you feel it when you push other lineman?

My point is this: the sled, similar to lifting weights, is a training tool. As I’m sure you know, it isn’t a perfect representation of gameplay.

My opinion is that the posterior chain makes the athlete. Now, like most who read this site and play a sport, you are light years ahead of your teammates and opponents. So, if aesthetically you’d like better defined, bigger quads, I’d say go for it.

3

BigCorey:

If you want to put size on your legs try going with higher reps! Reps in the 10 to 20 neighborhood.

I might even suggest doing an eight week session of 20 reps squats. Are you familiar with them? If not drop me a PM I have used the 20 rep squat system to add many inches to my naturally strong, but formerly skinny legs.

Either way best of luck,

Zeb

4

When I hit other linemen I cant tell where im feeling it, if I take the time to think about where im feeling the workout while trying to block someone I will definetly get knocked on my ass. I was thinking about adding another quad exercise to help further strengthen them to make sure I dont get an imbalance. I know im going to stick to explosive work cause so much is in the initial collision if you can get that guy stood up a two year old can push you back

im not neccessarily concerned with leg size cause they are already big 32plus inches its more a strength thing and the way i eat I know they will grow.

ive done 20 rep squats before and they are a bitch but thats not neccessarily what i was going for.

im on the high volume low rep scheme so everything 6-10 sets of 3-5 reps not taking it to failure but gaining as much strength as possible. so i was thinking of using two squat movements perworkout instead of one for this last month and see what I can get out of it.

more replies are welcome

5

have you considered doing one legged squats or barbell step ups? This would be quad dominate as well as to add a unilateral workout