When I started weight training in the 1980’s we spent a lot of time working Quads and Biceps—lots of squats and curls (split 7’s, etc.). I notice in the gym today the same thing—lots of people do many sets of leg press, etc. and burn out sets of curls. It’s definitely important to work these areas, but I have learned after years of training and rehabilitating injuries that you can’t neglect the opposing and supporting muscles. Doing so creates imbalances in strength and flexibility and this leads to poor performance and injuries.
Today, my leg workout includes Stability Ball Dumbbell Squats (to protect back, knees and to decrease the trunk widening effect of regular squats), Leg Press and Leg Extension but also includes Seated Calf Raise, Calf Press using the Leg Press Machine, Bent Knee Flexion (for Hamstrings), Leg Curls (using prone and standing machines), Adductors and Abductors (using machines and cables) as well as mixing in TRX leg work. For the 4 to 6 sets I do for Quads I do 15 or more sets for the opposing and supporting leg muscles.
My arm workout has evolved over the years so that now I do minimal direct Biceps exercises compared to before. Biceps get so much work during Back exercises that I will usually limit Biceps Curls to 2 or 3 sets. I separate my workout into Push and Pull days so that I don’t work Biceps and Triceps on the same day to allow plenty of rest.
On Push days I do several sets for Triceps. Including the chest and shoulder exercises I do, my ratio is 3 to 2 for Triceps to Biceps exercises overall. Triceps make up a larger portion of the upper arm than Biceps, so it makes sense to spend more time on Triceps.
Whenever possible I do symmetrical work using dumbbells or using one leg at a time. I spend time after each workout stretching. I cover this and more in great detail with illustrations in my new book Martial Arts For Everyone.
Thanks and I will see you in the gym.