Leg workout help

[blood_drinker]

when i first started doing squats, i did them on a smith machine, and i did 4 sets, pyramiding down. man, i walked out of there in agony and limping like i just got out of a wheelchair.

Now, after many many squat workouts, i never experience that kind of pain. I experience soreness for a few days, but never INTENSE as hell. Is this due to the fact that Im more advanced now or that I can still go a bit further in my quad blasting?

If I can go further, I need help. I need help with spotters in squats. I have no idea how to use spotters properly for squats. do i have this fucker stay behind me, and watch the bar? That seems to risky as the bar can crack my neck if you know what i mean. This is what I do for legs

Squats - 4 sets
12,10,8,6 . 6 is near failure, the next rep would be failure, although I am too scared to do this without a spotter. I dont have apower rack either.

Hack squats
12,10,8,6 (here failure is achieved)

Stiff legged deads
12,10,8,6

hamstring curling machine
12,10,8,6

please critique and help and improve and flame me some.

 

[Phemomena]

sounds like a pretty solid routine... if you're looking to go harder (i.e. do more) add some lunges and/or quad extensions, holding at the top (and pulse up a little if you're really crazy!), and/or back extensions (with concentration on the glute/ham tie-in)

personally i do two leg days a week, one with emphasis on glutes/hams (i add the back extenstions, don't do lunges) and the other with concentration on quads...

 

[toughdawg]

Blood- OI have the same problem. I want to increase my squat weight, but dont trust anyone in the gym, especially after i read a guys post on here, where his spotter dropped the weight. Let me know if you come up w/ a solution.

T.D.

 

[Phemomena]

another great quad buster

front squats... (place a couple 2 1/2 lb plates under your toes for stability)...

 

[blood_drinker]

tHANKS BROS
anymore suggestions?

 

[The Dude]

Looks good. Front squats, as always, are a good alternative to look at when changing things up. Once I got the hang of doing them, I absolutely love them.