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![F/24/5’6” [159lbs to 153lbs] (1 year) image](https://enm-prod-tns.sfo3.cdn.digitaloceanspaces.com/b9b89d70ccf1b5dbe52cfd7798fcd050-md.jpg)
My quad day is usually very focused in on leg extensions (single and double leg), lotssss of hack squats (the track one) and leg press (low narrow stance). I make sure I beat my previous weeks weights/reps every week or I die trying lol. I also do a lot of interesting sets like triple drop sets, 8 10 sec rest 8 reps, 25 reps as heavy as possible, 5 sec negatives, stuff like that. Make sure you’re eating a lot. Also I train legs 3x a week religiously. The other days are a bit more focused on glutes/hamstrings though
I’m a firm believer that calves are very genetic and are difficult to grow unless you’re a driver or walk hours a day and grow them that way. I train them twice a week fairly heavy, but I used to be in track and field, so if that didn’t grow them i don’t rly think anything will😅
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Haha it’s a light cycle, but no need to lie :)