If you want good separation between your quadriceps and hamstrings, first make sure you are concentrating and that you’re really feeling weight on each rep. That is how you will create more detail. If you lift with explosive contractions, you won’t really fell the muscle, just the weight. You will get bigger but not necessarily better separation. For legs, use high repetitions on drop sets to fully engage and fatigue the muscles. Aim to do more than 15 reps per set so that you feel the burn. Plus, high rep training for legs helps to burn through more glycogen (stored sugars in the muscles) and total calories to help you get leaner overall.
1) Perform an equal number of exercises with the same relative intensity between opposing muscle groups (eg, back and chest, hamstrings and quads, biceps and triceps). If you already have a deficit, try to do more sets on the weaker/disregarded bodyaprt until you have achieved better balance. Then train bodyparts equally.
2) To bring your training into balance, focus on isolation (single-joint) exercises while also modifying the compound movements that target the various muscle groups. For example some exercises, such as the squat and leg press, are generally regarded as quadriceps moves, even though they absolutely involve the hamstrings and glutes. However, by altering foot placement (wider, higher on platforms etc.) you can shift the emphasis to the less involved hamstrings.
3) If you have an existing deficit between opposing muscle groups, spend some extra time stretching the stronger muscle group and strengthening the weaker one.
4) If you find a specific bodypart to be particularly stubborn at responding to an adequate training stimulus, consider adding an extra day (or two) specifically dedicated to working the stubborn bodypart until it catches on.
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.