Ongoing Soreness in Quads

[Scott Stevenson]

Scott,

Thanks for your advice, I appreciate it!!

I think I do end up training harder on my leg pump sets purely because of the total load I'm still using. Probably the best analogy I can think of is that it appears I've turned what is supposed to be a Leg Pump day into a still very heavy - Higher Rep Leg day

In that case my reference to doing 'Windowmaker' sets is incorrect....but they feel like they are! My reps are continuous, deep and as full range as possible without locking out or stopping at all until reaching failure.

Got it!

Dead right, I'll make the change!

As mentioned above, my reps are discontinuous but I think my overall loading on leg exercises is probably too heavy. Again, purely because I am trying to achieve failure within the15 - 25 rep range so I think to counter this I really need to decrease the weight's I use on leg movements and increase my reps to 30 - 50 to failure?

So, I think I'm covering all of the above with this:

You're just doing a straight set for Pump sets, which is one way to do them.

However, the purpose here is metabolic stress, not loading (which you note you're doing). You can make this shift in the nature of the stress by doing a few things:

Slow the reps down.
Do 1 ½ reps: Full ROM rep plus ½ ROM rep in whatever portion of the full ROM matches the exercise to keep good tension

Do reverse 21's
5's into the hole.

If you happen to have a unilateral knee extension or even unilateral leg press, try these: https://www.instagram.com/p/BFAJMjVzZfC/...e_training

Some other variation on the above (utilizing partial reps) that you come up with on that day.


-S