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**hackskii** · 22-11-2003, 09:55 PM

Simple,
I would do quads once a week and I would do hamstings once a week.
Abs, forearms and calves can be done every day.
First of all, I would only do each body part once a week. If you are bulking then I would concintrate on strength training as this generally is high intensity and lower sets.

Quads: I would do squats and I would get your form down before going heavy. Once a week 5 sets at 8-12 reps. If you never have done squats then I would keep the reps somewhere around 15 for starters and dont do more than 1 or 2 sets as you wont be able to walk the next day.
You could do some lunges as well and some extensions @ 8-12 reps but only once a week.

Leg curls and stiff leg deadlifts for hamstrings @ 8-12 reps for 4 sets each max. Do this one day a week as well.

I had a friend that only did squats for legs and he went heavy and kindof deep and had some of the best legs I have ever seen. Unless you have a knee injury squats would be the single best exercise for leg development.
8 sets max for hamstrings 4 sets 2 exercises
12 sets max for quads 4 sets 3 exercises or 5 sets squats and very the other exercises if you want.

22-11-2003, 09:55 PM	#4 (permalink)
hackskii UK-Muscle Moderator Join Date: Jul 2003 Location: Sunny Southern California U.S.A. Posts: 24,937	Simple, I would do quads once a week and I would do hamstings once a week. Abs, forearms and calves can be done every day. First of all, I would only do each body part once a week. If you are bulking then I would concintrate on strength training as this generally is high intensity and lower sets. Quads: I would do squats and I would get your form down before going heavy. Once a week 5 sets at 8-12 reps. If you never have done squats then I would keep the reps somewhere around 15 for starters and dont do more than 1 or 2 sets as you wont be able to walk the next day. You could do some lunges as well and some extensions @ 8-12 reps but only once a week. Leg curls and stiff leg deadlifts for hamstrings @ 8-12 reps for 4 sets each max. Do this one day a week as well. I had a friend that only did squats for legs and he went heavy and kindof deep and had some of the best legs I have ever seen. Unless you have a knee injury squats would be the single best exercise for leg development. 8 sets max for hamstrings 4 sets 2 exercises 12 sets max for quads 4 sets 3 exercises or 5 sets squats and very the other exercises if you want. __________________ 35. A majority of mankind lives in the world without; few have found the world within, and yet it is the world within that makes the world without; it is therefore creative and everything which you find in your world without has been created by you in the world within. Master Key System Scott Last edited by hackskii; 22-11-2003 at 10:01 PM.