You need to drop the isolation work( leg extensions and hacks) as it will do next to nothing for you except drain valuable recovery powers, unless you take steroids. Doing leg press after hard squating is over kill and will likely hinder your progress.
You need to focus on adding small to tiny bits of weight to the bar in perfect form every week. You need to train in cycles...start easy at about 85% of your maximum weight for reps and then over the weeks increase the weight until you are going all out on each work set. as the going gets tougher and tougher you need to be adding smaller and smaller bits of weight to the bar weekly until you are only adding 2 pounds per week to the bar....do this for as long as you can. When you can no longer make the reps then let the reps drop to sets of 8...when you can no longer add weight to the sets of 8 then drop to 3 working sets of 5 and continue to add weight and when you can no longer add weight to the sets of 5 drop a set and do 2 sets of 5 and when weight progression stops again then take a full 10 days off training and come back with 85-90% of your previous bests for reps and start another cycle
... OR...when you can no longer add small bits of weight to the sets of 8 then drop a set and do only 1-2 all out sets of 8..... then take 10 full days off from weights and come back at about 85-90 of your previous best for reps and start another training cycle. Going to 3 sets of 5 is a good idea but you don't have to.
This should be done on all compound exercises which should make up almost 100% of your exercises in your routine.
The natural trainee CANNOT ALWAYS train all out....you MUST train in cycles with lay offs and some easy time at the beginning of the cycle.
A progressive cycle can go on for 6 months or more with the tiny weight increases....as long as you are adding weight to the bars you do not need to stop the cycle and take a lay off.
Get some tiny plates
www.fractionalplates.com
The 2.5 pounders are too much to be adding to each side of the bar every week or two after the going gets tough.
Do this......... 5 minutes on the tread mill at a steep angle and brisk walk,
one warm up with the bar, next warm up with a fairly light weight for 6 then next warm up with a heavier weight for 5-6. DO NOT FATIGUE yourself with the warm ups.
NOW.....load the bar up with the most weight your can strictly use for 10 reps and do 12. rest 4 minutes and then do another set with the same weight and try for 10, if you have the energy then do one last set with 10% less weight for 10-12.
DONE QUADS.....you have just worked every fiber in the quad, hip and butt and most of the fibers in the hamstring if you go down to just below parallel.
Next do 2 sets of stiff leg deadlifts after a warm up set. Do a search under my name to find out how to do these correctly.
Next do one all out set of back extensions with weight for 1 set of 10.
You can do a set of leg curls if you like but do them BEFORE the deadlifts so as to offer some pre- exhaust benefit to the hamstring.
You have now worked every fiber in the hamstring and low back.
Read my sticky on proper steroid free training above.
If I could only get people to believe that you need only 2-3 very hard deep sets of squats to work the entire thigh.
RG
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