Legs need more thickness

[LC_21]

ok thanks for all the help guys. O yea and girls.

[bigbench]

Try also adding a hack squat and putting your feet together in the stance and go down as far as you can. For leg extensions, do what Sporty suggested and do those at the begining so that your lower quads are already warmed up and will take the brunt of the force when doing compound movements

[LC_21]

i did those wide stance squats today and also the hacks you said bench with feet low and together and also started with the 3/4 leg extensions. and let me tell you me legs are crushed especially the inner quads from the wide stance squats.

[lovevixen]

First you can and probably should drop the leg press's. These will not do anything for you that your heavy squats are not already doing for you. Same for the lunges these are normaly used by people that for some reason can not do heavy back or front squats. No sense wasting energy on things that are just takeing up resources and time. For the lower quads I have a few ideas for you.

First remove the leg press's and lunges and just ither up your squats or add deadlift to the mix.

Second before doing any leg extensions I want you to do a true set of sissy squats first and super set them with a set of leg extensions. At the top of your leg extensions I want you hold the weight for a slow two count before lowering. When you are holding at the top I want you to really concentrate on your lower legs and focus on contracting them harder then you need too in order to lift the weight! I know I am better able to focus on that are when I turn my toes in a tad this does not work for every one but it does work for some.

Since you hamstrings grow so easy you might cut back on hamstrig work. If you do not need it then it is just takeing up resources that could be better used for other things.

I have the same problem my hamstrings grow faster then my quads they always have. I found that doing 100-200 meter sprints really used to bring out my quads dureing track season! Adding sprints once or twice a week isnot a hard thing to do.

You can also try doing high steps with weight or low step with weight sometimes called Robinson step up. For the robinson step a 6x6 piece of wood works well. You can handle an insane amount of weight on it because of the short range of motion. These are normaly done high rep fashion with huge poundage in a cage so you drop the weight if you need to! It is a rehab exercise that when taken to the extreme like this can be used to drasticly shape your legs.