novo saidWhen resistance training legs, is there a certain proportion of weight you should focus on quads & glutes? For instance, if you train quads at 100-lb reps, should you do the same weight & reps for glutes? Or, should you put more weight on glutes? I'm looking for good bodily proportions, as well as good running-performance proportions. Thx!
Your quads are the muscles in the front of your legs. your hamstrings are the muscles in the rear of your legs. Your glutes are your butt muscles.
The quads are one of the largest muscles in the body, so they tend to be very strong.
The hamstrings are small in comparison so they tend to not be able to lift as much as the quads. So, you would normally be able to lift much more with your quads than you could with your hammies. for me, on a leg extension machine, I can use about 390 for my quads for my heaviest. On the hamstring machine, I go about 160 for my heaviest.
Now, your glutes are a different story. You don't "put weights on glutes", per se. Glutes are worked more secondarily and are difficult to just isolate on their own. Some of the best exercises for glutes are squats, lunges, stiff-legged deadlifts, sumo squats, leg presses, bulgarian squats, and roman one-legged deadlifts. One of the best ones I've been doing recently is a variation of the Cook Lift.
See at :11 seconds of this video of Tim Tebow's workout. It only lasts a quick second, but you can clearly see what he's doing. It's awesome and works well. http://www.youtube.com/watch?feature=player_detailpage&v=BxY8Bbna20o