Quadriceps
Volume and Load
Load should be 30-85% of your 1 Rep Max
5-30 reps per set. However lower rep ranges work better for quads especially squats because the back and knees can fatigue first
6-12 reps per set is a good spot
1-2 sessions a week
2-6 sets per exercise
8-18 sets a week (Depends on goals and level of training)
When it comes to increasing load its best to do so during a 4-8 week cycle before deloading.
This can be done by increasing the weight, increasing the reps per set, increasing RPE, changing intensity or adding sets (adding sets should be considered last or near the end of a cycle)
Rpe\rate of perceived exertion (how many reps you have left before failure in a set)
Estimating RPE will come with experience but it's best to train as if you have 1-2 reps left per set.
Sample Progressive Overload Principle
Week 1: 245 lbs for 4 sets of 8-12 reps (set 1 may be 12 reps, set 2 :10 reps, set 3: 9 reps, set 4: 8 reps)
Week 2: 255 lbs for 4 sets of 8-9 reps
Week 3: 255 lbs for 4 sets of 10-12 reps
Week 4: 260 lbs 4 sets of 8-10 reps
Common Exercises
Front squat
Hack squat
High bar squat
Leg Press
Lunges
Split squats
Leg extensions
Its important to periodically vary exercises because the body adapts.
Repeating the same bio-mechanical movements for an extended time may increase injury risk. You can choose different exercises every 3-5 weeks, alter technique or change when the exercise isnt providing the same stimulus.
Rest times
Rest is typically 1-3 minutes
Consider how much reps you're getting on subsequent sets, how recovered your breathing feels and how recovered the muscle itself feels, then adjust time. Start on the low end of rest time to save time and/or to increase the burn and mind muscle connection.
Squats will require longer rest times versus leg extensions and unilateral movements (lunges) which require less rest.
Sample Programming
Monday Squats: 4 sets of 5-10 reps. Hack squats: 4 sets of 6-12 reps
Friday lunges: 4 sets of 8-15 reps. leg press 4 sets of 10-15 reps
Plan your workout with other body parts in mind, give enough time for them to recover. Ex: Avoid scheduling heavy back days and squat days together as one may interfere with the other
Hamstrings
Volume and Load
5-10 sets a week is a solid benchmark
1-2 sessions a week
2-6 sets per exercise
Load should be 30-85% of 1 RM
6-30 reps a set (Higher reps work better for most exercises outside of stiff leg deadlifts and good mornings)
When it comes to increasing load its best to do o during a 4-8 week cycle before deloading. This can be done by increasing the weight, increasing the reps per set, increasing RPE or adding sets (adding sets should be considered last or near the end of a cycle)
Rpe\rate of perceived exertion (how many reps you have left before failure in a set)
Estimating RPE will come with experience but it's best to train as if you have 1-2 reps left per set.
Intensity techniques work well for hamstrings
Common exercises
Barbell and dumbbell Stiff legged deadlift
Lying leg curl
Standing leg curl
Good mornings
Back raise
Rest Times
Rest is typically 30 seconds-2 minutes.
Consider how much reps you're getting on subsequent sets, how recovered your breathing feels and how recovered the muscle itself feels, then adjust time. Start on the low end of rest time to save time and/or to increase the burn and mind muscle connection. Hamstrings usually require less depending on the load (stiff leg dead lifts require more vs leg curls). Good mornings and stiff leg deadlifts also tax the lower back
Sample Programming
Tuesday: Stiff legged deadlifts 3 sets of 6-12 reps
Friday: Lying leg curls 4 sets of 12-20 reps
Plan your workout with other body parts in mind, give enough time for them to recover. Ex: Avoid scheduling heavy back days and squat days together as one may interfere with the other
Word. Thanks for the anatomy brush up!