Weight training advice

[jo1989]

Hi fellow weight trainers

I've been training pretty hard with weights at the gym for the last year and have been making progress but it's feeling like SLOW progress. I want to specifically grow leg muscle and sculpt them nicely. Focusing a lot on hamstrings and glutes as those have been my weaker areas. I train legs twice a week and this is a rough idea of what I usually do on those days...

Day 1:
Squats 5 sets of 6-12 (I go up in weight by set so the reps come down)

RDL 4 x 12

Hip thrusts 3 x 10
superset w/
Good mornings 3 x 15

Bulgarian split squats 3 x 12 per leg
superset w/
Single leg hip thrusts 3 x 8 per leg

Cable kickbacks 3 x 12 per leg
superset w/
Cable side leg raises 3 x 12 per leg

Leg curl 3 x 12

Day 2:
Squats 5 sets of 6-12 (I go up in weight by set so the reps come down)

Hip thrusts 3 x 10
superset w/
Single leg RDL 3 x 10 per leg

Sumo deadlifts 4 x 10

Step ups 3 x 10 per leg
superset w/
Walking lunges 3 x 12 per leg

Cable glute pull throughs 3 x 12

Leg curl 3 x 12

Would love to hear your thoughts on this. I very much toss exercises together without thinking about the workout as a whole so I'm unsure whether this is too little/too much/lacks variety etc.

Thank you!

[Doug]

Hi, dont neglect your other body parts. In the link below you will find a good routine for females

https://www.bodybuilding.com/content...ing-guide.html

[battlehawk]

Nice work!

[Duke95]

I would in your place, skip those leg curls because it is too much volume in my opinion. Workout seems to be good and hard, if you can recover from it, you should be fine, but if you can't drop down the volume. If your focus is on glutes and hamstrings, switch sumo deadlifts and squats on day two, do deadlifts first because they work more glutes and hamstrings. Remember, if you want to grow, training hard is just one piece of the puzzle. you need to be in a caloric surplus and get enough protein and sleep.

[dietplanworkou]

Hey mate,

You are going good. Just keep it up.

[Naveeed5]

Work all major muscle groups, starting with the larger muscles. Always include exercises for opposing muscles: for example, work the biceps and triceps of your arms, and the quadriceps and hamstrings of your thighs.