Best split for quad development

[muscle_geek]

Quads have always been a problem for me. Half of it is because I have been a pussy about it, and the other half is probably genetic. I am 6'5 and about 215. My upper body is pretty massive, but I'm walking on sticks. I know that first I need to focus on my intensity, but I was wondering what split would be best to focus on the quads. When I work quads they are sometimes sore for 4 or 5 days. I have always thought that you shouldn't work a muscle when it is sore because you could overtrain. Is that true? I would like to hit them more often. And what do you think about running explosive sprints every third day or so in the morning? Any advice would be helpful.

 

[Mr Scrum]

I hit quads twice a week. Once on a quad dominant day- full back squats, full fronts, lunges. 3 days later, I indirectly hit them with Deads. Works well for me. You also will get superior leg development (and explosive strength) from doing full squats, ass to calves.

 

[MonStar1023]

Mr Scrum you got some guys to be hittin legs twice a week shit. My legs are so fucking sore after heavy ass squats I cant train them for another 6 days.

I would recommend though to start out your training split with legs. After a day or two of rest get in the gym and really hit them hard.