Currently I am trying to lose weight and BF% and will continue to do so for the next 6 months or until I reach my goal(10 or less BF). My diet is perfect and I'm doing it very strictly thanks to my mentor, Rob. More than my upper body gains I'm interested in making huge lower body gains. Now I dont mean that my upper body isn't important.........it is equally important but my preference goes to my lower body. One of my goals is to become a quadzilla ......... Could you guys help me in chalking out a program for the next six months ? I checked the training section on the main site ...couldn't find any article reg. to lower body training....I want my gains to be really phenomenal....I'm ready to work hard for 6 months straight.....Here are my current physical stats :
Weight : 215 lbs. roughly
Height : 5 11
BF : 25% roughly
Thigh : 24 "
Calf : 16.5 "
This is what I've been doing from the last one month :
Leg Raises : 5 reps x 7 sets
Lying Leg Curls : 5 reps x 5 sets
Straight Leg Deadlift : 12 reps x 3 sets
Squat : 15 reps x 3 sets
Groin Stretch : 15 reps x 3 sets
Hip / Buttock stretch (Dunno what you actually call this....but this is what I do, tie a weight strap to my shins and move my right leg back and forth keeping the knee straight....my gym supervisor recommended this and this thing really works my butt out) : 12 reps x 3 sets
One leg standing calf raises : 5 reps x 7 sets (Both legs)
some facts :
I've got lots of fat deposits on my thighs/hips/hams.
Could you guys optimize my workout routine or all together recommend a new plan if I'm doing it wrong in the first place?