Leg Question

[NumberCruncher]

Which would be a better rep/set routine for leg growth on the hip sled?
Set 1:  12 Reps @ 360lbs
Set 2:  10 Reps @ 450
Set 3:    8 Reps @ 540
Set 4:    6 Reps @ 630
Set 5:    8 Reps @ 540
Set 6:  10 Reps @ 450
Set 7:  12 Reps @ 360

Or 1 warmup set followed by 4 or 5 sets of 10 Reps at a static weight of 450 or 540?

I guess the question is whether the pyramid reps are better than a standard set?  (As I write it out, I think I answered my own question and suspect the pyramid is better for growth and definition)

I currently do the pyramid above, followed by 4 sets of 10 leg extensions, seated hamstring curls, and calf raises.  Just wondered what you all thought.

[muscle_n_blood]

I've liked pyramids. I have probably made at least as much gain on static sets though, and I think you'll do well to switch off from time to time if your progress slows.
I've made gains on:
3x10 long ago
10x10 (GVT)
5x5 a long time favorite. Some do 5x5 to includes ramp up sets, I don't.

[NumberCruncher]

Thanks!  I'd like to do more squats, but my left patella tendon is sore and I can't seem to shake it.  I try to lay off of it, and had for a few weeks, but I did some walking lunges this week and only made it through one set.  For some reason the leg press machine doesn't bother it too much and as you can see, I can push some real weight there and my risk of injury is minimal.

Anybody have any thoughts on how to get some relief for my knee?  I really don't want to make it worse by trying to push it.

[muscle_n_blood]

The only time I ever had a patellar tendon issues it went off during heavy leg press. Took 3 weeks completely (that's completely, as in totally, like no leg work of any kind, none) off legs and it got OK.

[p.s.]

i developed patellar tendinitis that in the end required surgery, but that was many years ago. IMO with regards to legs you need toof course work up in weight, BUT get the reps!! So for me I will work up to say 1000 lbs but I will take that to absolute failure so if everything is spot on then that could be as many as 20 (or more) reps. IMO legs need LOTS of volume, so if you're stuck with just doing presses for now then you'll need tons of volume (sets/reps).....Oh and as a side note leg extensions are brutal on the patellar tendon, so you may want to try something else like front squats with a very moderate weight forlots of sets and reps.

Lastly make sure that you do your hammies first as this will warmup the knees as well as provide some cushion when pressing/squatting etc, and make sure you get a minimum of 1 set of hammies for every 2 sets of quads to ensure balanced developement.

[Jack Tragic]

For leg "growth" I would stick to the pyramid routien. For shape, vascularity freakiness I would do 2 or 3 modorate pyramid sets as a warm up... And then do 1 set of squats in a r/p fassion for 20 to 30 reps with 405-500. Make sure that you have a reliable spotter for this as when you are finished with this set, you WILL collapse! If you are NOT on the floor after this...then you are a slacker! Alternate between the two styles every 4 weeks with 1 week off of training between cycles! And btw...if you think that you can go for 1 more set of r/p at the same weight...then increase your rest day interval...your gonna need it for recovery and growth!   J.

[johnj]

Like P.S. said, those leg extensions are really rough on the knee. Maybe leave them out for awhile and see if you get some relief?

[NumberCruncher]

So, my knee feels a little better and is relatively pain free, but now that it's football season, I don't lift legs and I increase my running instead.  I'm an official, so I have to run around and sore legs and running around don't mix well for me.

But NOW, I seem to have tweaked my rotator cuff again!!  Of all things, trying to through a deep ball to my son without warming up my shoulder.  I did my push routine today and worked around it, but I'm certainly not going to be able to do any high weights on the bench anytime soon.  So it seems like a good time to cycle down to high reps and high cardio, burn off the belly and get lighter for the football field.

[johnj]

Stay away from any behind the neck presses or pull downs, and if you do flys don't over extend. After about a week get back into benching and see how it feels.

[p.s.]

So, my knee feels a little better and is relatively pain free, but now that it's football season, I don't lift legs and I increase my running instead.  I'm an official, so I have to run around and sore legs and running around don't mix well for me.

But NOW, I seem to have tweaked my rotator cuff again!!  Of all things, trying to through a deep ball to my son without warming up my shoulder.  I did my push routine today and worked around it, but I'm certainly not going to be able to do any high weights on the bench anytime soon.  So it seems like a good time to cycle down to high reps and high cardio, burn off the belly and get lighter for the football field.

I suggest that you google rotator cuff exercises and start rehabing that shoulder asap.

[Jack Tragic]

I forgot to mention a very important factor...KNEE WRAPS! They will keep all of your knee parts where they should be during heavy lifts... Put them on before the set and then take them off after the set! Do not leave them on for more than you need them! Remember...they are for added support only and NOT a fashion statment!  
     I miss this guy already! 

http://www.youtube.com/watch?v=QOVAvIFv12c&feature=related

[muscle_n_blood]

Don't wrap TOO tightly, though. Also, if you've never used wraps before the squats will seem easier, mainly because you are so much more stable. Resist the temptation to add a lot of weight right away... it's easy to start sacrificing depth for added weight. You'll just wind up with a big butt, a bad back, and wondering why your legs haven't come along better than they have.