With legs being just about everyone’s hands-down pick as the toughest bodypart to train, physically and mentally, it is better to train them on their own. This bodypart takes all of your energy resources of worked out properly and calculated intensity. Having to go heavy and hard on legs sometimes has bodybuilders passing out or throwing up. It is better to train legs separately, when you can pour everything you have got into them.
Knee wraps done tightly enough can definitely offer some assistance in a heavy lift. The added stability makes it easier to squat weight. Some bodybuilders will put them on only a minute or two before their heavy lifts because the wraps are so tight they can limit circulation. However, they do offer some support that can be beneficial for people who have suffered an injury or have chronic knee pain. Therefore, it is okay to use them when doing heavy squats. Just do not start using them until you are moving serious weight.
This is a legs routine, designed to build new size, strength and detail into your quads.
Leg Extension – 4 sets, 30, 25, 20, 15 reps superset with
Bodyweight Walking Lunges – 4 sets, 24 steps
Leg Press – 4 sets, 20, 12, 10, 8 reps superset with
Bodyweight Sissy Squat – 4 sets, 15 reps
Hack Squat – 4 sets, 15 reps superset with
Bodyweight Squat – 4 sets, 20 reps
Make sure when doing bodyweight squats take them to parallel then come to a point just short of full lockout to keep constant tension in the quads.
Rest 1-2 minutes after each superset grouping.
It is very important for the ego to train legs heavy and hard. Not everyone can do it. A true warrior works the legs, knowing they will be sick after the workout. It is not that some athletes do not want great legs, it is just that they do not want to go through the pain it takes to get them. That is how you can tell who is really serious about putting in the work necessary to build a complete physique.
I think it is a good idea to add one of those mass builders in there. For one, with the romanian deadlift the hamstrings get worked from the hips, not the knees. This means you are working them completely in a different manner than with leg curl movements, even though both target the hamstrings. It helps with shaping the hamstrings and your glute-ham tie-in as well. I don’t think RDLs add too much mass to the bodypart it gives the illusion, which is important in bodybuilding. Sometimes the tape measure does not matter. It is all about the appearance.