Ongoing Soreness in Quads

[BGD]

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

I've made the changes you recommended, as well as dropping my Lower MR's for a week and my knees are 100% better already. Upper Quads seem to be coming right as well.

Dropped the weight right down and now using a mix of 5's in the hole (had to google and luckily found your demo vid upload showing how to do these) plus using, 21's and also s/slow reps.

Thanks for your expertise and help Scott!!