bigger quads

[8x271]

i'm currently in the post contest mode and have until jan 1st to make some improvements. my one weakness is my legs. i just can't seem to get them any bigger. I'm real happy with my hams but my quads definitely lack size.

I probably just need to go real heavy so how's this look???:

squats - 5sets 15, 12, 8, 8, 8 (first set is warmup
walking lunges - 4 sets 12, 8, 8, 8
hack squats - 4 sets 10, 8, 8, 8

I did this workout the other day and it kicked my butt!

I usually do about 4 exercises, 16 sets total, but with going heavier I think i can probably drop one exercise.

any ideas or suggestions would be greatly appreciated!!

 

[Miss24k]

What kind of tempo are you using for your reps?

Have you been doing this plan for long? or is this what you are going to do?

And what were you doing before for your quads?

 

[8x271]

tell you the truth i never thought to much about tempo. if i had to guess it would be 2sec up/2 sec down. I have worked in the 6-8 rep range before but it has been about a year.
Mostly been working in the 12-15 rep range. I've used varying foot positions to target different areas but apparently this is not the best rep range for adding size.

I just started this workout the other day.

Is twice a week too much? or is doing this once a week enough?

 

[Miss24k]

try a tempo more like 5 sec down, 1 sec up

You could train them twice a week, once and the beginning of the week, and once at the end.

Go as heavy as you can, you should be struggling to finish the last 2 reps.

I'm not really sure how heavy you can go with walking lunges, I find it difficult to keep my balance and walk with very heavy weight, maybe leg press instead?

 

[jenscats5]

Or try uphill walking lunges - more challenging but you don't have to use weights.

 

[8x271]

thanks everyone!! i like to hear that twice a week isn't too much. that 5 seconds/1 sec sounds like im in for some pain.

 

[superqt4u2nv]

You want it to grow add more weight to the bar and decrease your reps. Or another very good approach is the pyramid 12, 8, 6, 3 increasing the weight for each set and every week by at least 5lbs.