Damn quads and glutes are hard as hell to build. Giacomo has loaded me up with SunWarrior and Vega for the VeganProteins.com site so I've got the good stuff. Every other day, because I recover quick, I'm working the lower half and just maintaining strength for the upper, except I want wider lats. It looks nicer, especially 'cause I am low in the boob department!!!
VeganPersonalTraining.com Melissa helped TREMENDOUSLY. She rocks!
I know this post is a couple months old but I wanted to respond about the glutes and quads.
My legs recently exploded in size this summer. I train legs only about once a week.. sometimes twice depending on how energetic I feel
Ass to grass squats is how I did it. My leg workout is pretty intense, and the first time I did it I couldn't walk the next day. Not just squats but also leg presses and lunges did the trick.
I've also been eating a high protein diet and taking creatine which really helps make those muscles grow.
My routine is as follows:
10 minutes on the stationary bike
squat warm-up: 10 ass to grass squats with 40 LB bar
Throw in some walking lunges
Rest a few minutes, load up the bar. I squat 90 LBs right now, going slightly below parallel for 6-8 reps.
After my squats I do stiff-legged dead-lifts. About 8-10 reps with the 58 LB barbell.
Then I go back to squats, and then deadlifts until I've done 3 sets of each.
To really fatigue my leg muscles I hit the leg press. I am currently doing 180 pounds on it, about 2-3 sets for 10 reps. I use a close stance to target the outer quads, and have my feet up high to target the glutes.
If I still have some energy after that I'll do some plie squats with a 35 LB dumbbell.
This workout isn't for the faint of heart. I've nearly puked doing this but it's making my legs grow like crazy!
I'm gonna start DC training to increase my size even more. Ruz sent me a bunch of stuff and I can't wait to try it!