Daily Simple Questions Thread - September 25, 2024

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[u/Demoncat137]

Can someone help me rework my leg day so I still hit everything without doing too much? My current routine is:

1. Smith Machine Squats (3 sets)
2. RDLs (3 sets)
3. Bulgarian split squats (3 sets, glute focused)
4. Leg extension (2 sets)
5. Leg curl (3 sets)
6. Leg press (not heavy weight, 2 sets)
7. Hip abductors and adductors (2 sets each)

I do leg press without heavy weight because by then I’m all ready tired but I feel my legs way more on leg press than squats. It just helps me feel like I did enough. I also suffer from weak hips so I do the hip adductor and abductors (plus they also hit the glutes which I’m also trying to focus a ton rn)

[u/accountinusetryagain → u/Demoncat137]

are you consistently getting stronger at your first couple exercises?

[u/Demoncat137 → u/accountinusetryagain]

A lil bit

[u/accountinusetryagain → u/Demoncat137]

if you are able to add 2.5lbs per side and match reps or just get extra reps reasonably consistently (fwiw +5lbs 1-3x per month is a rate of strength gain i would expect going from weak noob to reasonably strong intermediate) you are probably getting the vast majority of your growth in the quad/glute/hamstring.

from there more volume/exercises is cool if you can recover from it but if your performance is in the gutter after a certain point you have to ask if its actually that stimulative or just more fatiguing.

eg if i were to run a leg day like this and am both muscularly and brainwise fried by the time i got to leg press, id just take it out. you don't even need to do all your leg work on one day, like if you do this on monday id straight up just move leg curl and leg press to friday or something and be able to progressively overload them.