Quad/Back Specialization Focus

[B-natural]

Just thought I'd post this up for anyone interested...

I didn't far so good in my comp (11th out of 12th) frickin yay...so turning a neg into a pos I am specializing to weak points on my body, back width/thickness and overall quad/thigh size...

Mon:
Back Width
Weighted Pullups 3
Weighted Chins 3
Neutral Grip Pulldowns 3

Quads (mod reps 8-15)
Front Squats 3
Hack Squats 3
Leg Press 3

Calves
Standing 1-Legged Calf Raise 2
Leg Press Machine Calf Raise 2

Tues:
Shoulders
Standing Shoulder Press 3
Upright Row 3
Side Lying Lateral Raise (Rears) 2
Lateral Raise (reverse drop set w/ drop set) 1

Triceps
Close-Grip Bench Press 3
Dec French Press 2
V-Bar Pressdown 2

Wed: OFF

Thurs:
Back Thickness
BB Row 3
Reverse Grip BB Row 3
T-Bar Row 3

Low Volume Biceps
Ez Bar Curl 2
Reverse Ez Bar Curl 2

Hams
SLDL 3
Lying Leg Curl 3
Seated Leg Curl

Fri:
Chest
Inc. BB Bench 3
Flat DB Bench 3
Flat Smith Bench (to clavicles) 3
Inc Cable Flyes/DB Pullovers 3

Traps
BB Shrugs 2
DB Shrugs 2

Quads (high reps 20-50)
Leg Extension 3 x 25
Squats 3 x 20

Sat:
OFF

Sun:
REPEAT

[B-natural]

Here is another option, not sure which would be "best"
Mon:
Quads (mod reps 8-15)
Front Squats 3
Hack Squats 3
Leg Press 3

Hams
SLDL 3
Lying Leg Curl 3
Seated Leg Curl
Calves
Standing 1-Legged Calf Raise 2
Leg Press Machine Calf Raise 2

Tues:
Back Width
Weighted Pullups 3
Weighted Chins 3
Neutral Grip Pulldowns 3

Chest
Inc. BB Bench 3
Flat DB Bench 3
Flat Smith Bench (to clavicles) 3
Inc Cable Flyes/DB Pullovers 3

Wed:OFF

Thurs:
Quads (high reps 20-50)
Leg Extension 3 x 25
Squats 3 x 20
Lying Leg Curl 3 x 20

Fri:
Back Thickness
BB Row 3
Reverse Grip BB Row 3
T-Bar Row 3

Ez Bar Curl 3
Reverse Ez Bar Curl 2
Hammer Curl 2

Traps
BB Shrugs 2
DB Shrugs 2

Sat:
Shoulders
Standing Shoulder Press 3
Upright Row 3
Side Lying Lateral Raise (Rears) 2
Lateral Raise (reverse drop set w/ drop set) 1

Triceps
Close-Grip Bench Press 3
Dec French Press 2
V-Bar Pressdown 2

Sun:
OFF

[B-natural]

dammit, no one wants to touch my poll....

[alden003]

Sorry for the late reply on this B-natural. Your poll is closed but I would have voted for post 2. I think that split looks pretty good. I wouldn't work two week points on the same day like you have in post 1. You will get best results from focusing on just that one body part on that day. Legs and back are very big muscle groups so they take a lot out of you when you train hard. Best not to hold back on the first muscle group so that you can have enough energy to work the second. Good luck bro.

[usf97j4x4]

Originally Posted by alden003

Sorry for the late reply on this B-natural. Your poll is closed but I would have voted for post 2. I think that split looks pretty good. I wouldn't work two week points on the same day like you have in post 1. You will get best results from focusing on just that one body part on that day. Legs and back are very big muscle groups so they take a lot out of you when you train hard. Best not to hold back on the first muscle group so that you can have enough energy to work the second. Good luck bro.

I agree

Also... work in some good mornings for ham strings. I recently have gotten into these (thanks to Dr. D) and I find them to be way better than SLDLs

[Travis]

I feel like there has to be a better option for quad & ham extensions. I just kinda steer clear of those unless its a high rep pump kinda effort.

[LBVT]

B, do you have any pictures from your competition?

[distilled water]

Yea def throw out the leg curls and add in some Good Mornings and Glut/Ham raises.

[B-natural]

glut/ham raises are slowly bein phased in, can't jus toss em in and roll, they take a toll, so I use em for about a set or 2 and continue on, once I can get a solid number of continuous reps I'll be golden. As for the GM's, I'll hafta go lower or sumthin as I feel em more in my glutes than hams

[Gixxer82]

I think the best way to work back is to do thickness and width exercises on the same day...as they are not specifically for thickness or width, and still work the whole back, nah mean?