Currently:
5x5 Squat
4x8 Leg Press
4x10 Dumbbell lunge
4x12 Leg Extension

New:
5x5 Squat
4x8 Leg press
________
________

Keeping it to 4 exercises. Want to focus on inner leg/hamstring development. Thinking of adding sumo deadlift and barbell lunges. Opinions?

Romanian deadlift > sumo for hitting those hammies

db lunge/bb lunge gg for leg day

could consider throwing in either heavy kettlebell swings, or high volume kettlebell swings..they are really effective for the posterior chain if done correctly (hamstrings, glutes, lower back)

I have really tight hamstrings, so flexibility/mobility is a big issue or else I would just do stiff legged deadlifts. Plus from what I understand sumo deadlift is good for inner thigh development.



I'm not really looking for anything else for my lower back. Thats actually another reason I was thinking sumo deadlift, I feel it a lot less in my lower back than conventional. My lower back is already almost the limiting factor on my squats due to having a lower-back-dominant pull day the day before.

This post was edited by Torsi3llo on Feb 13 2015 02:56am

mkay, well, i think your perfect leg day would be

5x5 Squat
4x8 Leg press
Sumo Deadlift
Barbell Lunges

Would be perfect to keep it to 4 exercises, while focusing on inner leg/hamstring development!

(at least that is what i think you want to hear when you ask for opinions)

lol wtf. I'm looking for opinions on why my routine could be improved, but your suggestion isn't ideal, don't get offended. I appreciate your input though

not offended - you explained how your original options fit your goals, so you don't really need opinions as you have something in mind already that can potentially work for what you are trying to do..if you can rationalize something as being beneficial toward whatever your goals, then do it

side notes:
- if you know you have a mobility problem when it comes to suggested RDLs, you should probably address that problem
- having a lower back dominant pull day directly before leg day might be something you want to alter in itself
- having a stronger lower back is never a bad idea
- putting in something that works the posterior chain AFTER your squats on leg day will have zero limiting effect on your squats since they will already by finished by that point..

edit: further questions...why are you looking to change your current leg day? how long have you been doing it? how are you gauging progress? have you plateaued? what are your goals? how are they being measured?

like, i'm not sure how you are measuring 'inner leg/hamstring development', or what you are trying to attain?

This post was edited by bnrhodes2 on Feb 13 2015 03:18am

- Mobility is one of my biggest goals right now and I am working on it.
- Crazy me for doing back on a pull day and not on a leg day
- It's not the fact that its getting stronger, but its already fatigued at that point so itd be the limiting factor.
- As I said in the above two points, AND I know there are great hamstring exercises that aren't lower back dependent.

I've been doing my current routine for about 3 months now. I gauge my progress by weight moved for squats, and the rest is just visual progress. I'm happy with my outer quad sweep, but would like to get "tear drop" development.

Sorry, but the more I read, the more I don't understand your training plan.

I'm not saying to adjust away from doing back on a pull day, I'm saying that maybe having a pull day immediately followed by a leg day might not be the best option if one is limiting the other as you say it is?

You missed my point I think - If your back is fatigued from the pull day, then you go to attempt heavy squats the following day, which also require work from the back, your limiting factor is already present going into the squats regardless of any exercises that follow. So, if you throw an exercise in AFTER your squats are done, which mostly target the hamstrings and glutes (such as a kettlebell swing, or any other exercise with hip extension), it isn't going to limit your squats further since you are already done with them by the time you move to that next exercise. Further into my confusion, sumo deadlifts do engage the vastus medialis (tear drop), but you are saying you are trying to limit the use of the back on leg day, yet you want to incorporate another PULLING exercise which also works that back (not as much as a conventional deadlift, but the back is definitely engaged)?

There are all sorts of hamstring exercises, but if you want to work them without engaging the back, you basically have to throw out all of the exercises involving hip extension, and just stick to knee flexion exercises, which are much more limited in options.



So, 3 weeks ago, you just started a routine? But you have also been doing it for 3 months?

edit: don't mind me - i have fun with playing devil's advocate, as well as scrutinizing things to see how they hold up under examination (especially when I'm bored before bed)..if a solid argument for an idea is given, whether i agree or not, i'll step aside haha

This post was edited by bnrhodes2 on Feb 13 2015 04:27am

If I were to do kettle bell swings like you suggested, the limiting factor would be my lower back or core and not my hamstrings which is what I want to work, not my back. I've been doing my leg routine for 3 months, this isnt some CSI shit, stop taking this so personally. I just wanted opinions!