From all my cycling, my glutes are already "large", in respect to the rest of me. I've also noticed, my calves are growing at a significantly faster rate than my quads and hammies. Basically, I have a bubble butt, lol. Probably genetics as well, but I know the cycling plays a large role in it. I'm still very lean and slender, but as far as proportion goes, my glutes are large compared to my legs.
Here's my leg work-out:
Friday - quads
Squats - 1 wu then 5 sets to failure aiming for 8-10
Leg press - 5 sets to failure aiming for 8-10
Leg curls - 5 sets to failure holding full extension for 3 seconds
Friday - evening - calves and hammies
Split squats - 1 wu then 3 sets each side of 8-10
Hamstring curls - 4 sets to failure holding curl for 3 seconds
Standing calf raises - 4 sets to failure
Seated calf raises - 5 sets of 15-20 reps holding peak for 1 second
So, how can I work my hammies, without working my glutes as much? Also, when I do hammy curls, it works my calves as well. Any way to specifically target my quads and hams? Even on the leg press, I can feel the burn in my glutes. Squats I feel a major burn in glutes too.
I'm wondering if I should hold back on stacking on more weight on my calves so I can let my quads and hams "catch up"? Or should I just keep going at a steady increase in weight with everything each week as I already am?
Here's my leg work-out:
Friday - quads
Squats - 1 wu then 5 sets to failure aiming for 8-10
Leg press - 5 sets to failure aiming for 8-10
Leg curls - 5 sets to failure holding full extension for 3 seconds
Friday - evening - calves and hammies
Split squats - 1 wu then 3 sets each side of 8-10
Hamstring curls - 4 sets to failure holding curl for 3 seconds
Standing calf raises - 4 sets to failure
Seated calf raises - 5 sets of 15-20 reps holding peak for 1 second
So, how can I work my hammies, without working my glutes as much? Also, when I do hammy curls, it works my calves as well. Any way to specifically target my quads and hams? Even on the leg press, I can feel the burn in my glutes. Squats I feel a major burn in glutes too.
I'm wondering if I should hold back on stacking on more weight on my calves so I can let my quads and hams "catch up"? Or should I just keep going at a steady increase in weight with everything each week as I already am?