Anyway, I've got tons of questions (so, feel free to hit the "ignore" button any time you feel I've become a pest :D), and you just posted a leg workout, so I'll start with a few questions about leg development.
Like I said man, happy to answer any questions you may have. No such thing as a stupid question either. Ask away, and I'll answer to the best of my knowledge ane experience. I'm on Uni holidays now too, lots of free time on my ahnds, with nothing better to do.
1. Squats. You posted a six set pyramid. How low did the reps get towards the final set, 2 or 3? Also, do you do squats just for overall leg/muscular frame hypertrophy, or are you also into powerlifting?
My pyramid set was 16 reps, 14 reps, 12 reps, 10 reps, 8 reps, 6 reps (first two sets warmup, last 4 were working sets. I'd like to try something different this week, and go heavier on my last 4 sets with lower reps, (like 10, 8, 6, 6, or something similar). I'm not in to powerlifting on a competitive level, but my core compounds like squats, deadlifts, barbell bench, and military press are always done in pyramid sets with the final 3 - 4 sets being relativelyu low rep and high weight. I use them as a means of slowly increasing strength, and then isolate after them with higher reps for hypertrophy. This is something which I observed a lot of bodybuilders do (ronnie coleman, Jay Cutler, Nick Jones etc)
2. Hack squats. Do you take the old school barbell approach, or do you use the hack machine?
I use the hack squat machine. Barbell hack squats are not an option for me because of my height. they require some slight lumbar spine bending in my case which I find unavoidable, and very uncomfortable. This doesnt mean they won't work for you though. try them out, make sure your form is right though, as they are a complicated lift to get right IMO.
3. Leg extensions. With that high of volume, roughly what are your rest periods.
Higher reps and lower weights means I dont rest for as long between sets. with sets of 12 - 14 I rest for a minute. 10 - 12, minute and a half. 8 - 10, 2 minutes, and 6 - 8, 2.5 minutes. However this is only for the bigger muscle groups like back and legs, and to some extent chest. Smaller muscle groups dont require as much time to recover, so for bis, tris, and shoulders I dont rest as long. I generally go by feel. On ce I get my breath back and feel like I can do another sets, I do it.
4. Stiff leg deadlifts. Any good tips for isolating the hammies? Whenever I try these, I usually do them on leg day, but that usually leaves my back weakish for the next workout.
Stiff legged deadlifts are more of a compound rather than an isoation movement. If you feel that doing them on leg day leaves your back weak for the next few days then do them as far apart from your back day as possible. I do back on mondays, and legs on friday. this gives a minimum of 2 days/3 nights recovery, by which point you should be ok. Alternatively you could do hammies and quads on seperate days all together, there are lots of ideas on how to split your regime up.
Some good isolations for hammies are Hamstring curls (prone and standing), and one of my personal favorites would have to be the revere hack squat in the hack squat machine. In fact, these are great for taking your back out of the equation and reallyt helping isolate the glutes and hammies.
http://www.biggertube.com/video/425/Kai-Greene-training-legs-pt2
Have a look at that video. Kai greene does them here... or in pt3... not sure. Either way he does them in one the parts, you'll know them when you see them.
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![:\](https://bluelight.org/xf/BL_Images/Orig_Emoji/wrygrin.gif "wry grin :\")
