Splitting Quads and Hams
I decided to change things up a bit this week and split up my leg workouts. My first leg day of the week, Tuesdays, will be all quads. My 2nd leg day, Fridays, will primarily be hamstrings and I may do one exercise for quads (I’ll more than likely throw in some arms on Fridays as well). Today was my first quads-only workout.
Hitting only quads allows me to do more volume and focus on getting that part of my legs bigger. It makes more sense to train legs twice a week, splitting up quads and hams since that’s such a large and powerful body part. We typically spend way more time and energy on upper body than lower.
Quads Only Workout
Leg Extensions: 5 sets x 20 reps
Leg Press: 5 sets x 20 reps
Plate-Loaded Squats: 5 sets x 12 reps
Dumbbell Lunges: 4 sets x 10 reps
Leg Extensions (one-leg): 4 sets x 12 reps
Leg Extensions: rest-pause set x 50 reps
Going forward I will fit in more squats but my lower back was feeling sore and I’ve learned my lesson more than once regarding that. I kept the reps high for the most part. The 5 sets of 20 reps worked really well for the first 2 exercises to get the blood flowing. I also ended up moving a decent amount of weight for high reps as I went up in weight each set. This lead to an extreme pump and burn.
I’m already looking forward to Friday’s hamstrings workout. I plan to hit 3-4 exercises and one of those will be leg presses with my feet high on the platform and close together. Of course this will work my quads a little to. The plan is to train arms after hams.
I’m curious to see how my quads feel over the next couple of days. Of course I ate a lot of food today to recover. I also stretched my quads after my workout which I’ve been stretching more in general after workouts. I also walked for 30 minutes.
Train with Passion,