I was born with really good genetics for upper body, for bodybuilding. My legs are another story, and prevented me from ever going into b-building as a serious pro. I have predominantly (90% - no joke!) slow twitch (red fiber) muscle fibers in the Quads, Hams, and Calves. Glutes are the opposite. They grow too easily, and are predominantly fast twitch. Anyway I am no sissy about this and dedicated many years of priority training to the legs with some, but little results.

This year I want to bring the quads up even more and over the years have found that Hack Squats do it the very, very best for me. I basically warm up on the reclined bike for 10 minutes, then after a good leg extension warm up, I go nuts on the leg extensions to really get the quads tired before hack squatting. I will do something like this:

Leg Extensions (after warm up) usually to, or beyond failure.

1X20R
1X15R
1X10R
1X6R
1X6R then a drop set or two.
1X10R
1X15R
then maybe 1X 20R

Lastly I do a super psyched Hack Squat workout using very slow controlled form mostly continuous tension. I start out light and pyramid up and down, and go high intensity all the way.

Again I hit all the rep ranges very similar to the leg extensions. I want to hit all the fibers at different rep ranges.

Nothing has ever targeted my quads so good, and excluded my glutes as much (my goal).

BUT: I don't want to get stale on this.

So: any smart folks out there might recommend another quad routine that takes into consideration my unique needs?

BTW, I'm moving into Strength and Condition Coaching as a career, so I am pretty well educated in strength and mass training.

Thanks