Need some help switching up back and leg routine

[Lifter24]

So I'm planning on switching up my routine for next week... for the past little while I've been doing this PRRS routine on bodybuilding.com (http://forum.bodybuilding.com/showthread.php?t=6398381) and I've gotten good gains from it but I'm starting to stall a bit and I'm also looking for a change anyway, so I'm looking to switch things up.

However, I find back and legs particularly challenging to switch up and my lack of imagination always leads me back to something similar as I want to keep chins and deads in my back routine. SO - I need some help.

I was thinking of doing 10x10 squats for leg day, and SLDLs and leg curls afterwards, but unsure of what rep range I should target - I was thinking still keep them low (goal is to gain mass). Should I still do leg ext after squats?

Does anybody have any useful articles or posts to read for back routines and applying plateau busting principles like supersets/negatives/drop sets/etc into your routine? Right now while it varies slightly week to week I usually include deadlifts, chins, and some form of a wide grip and a narrow grip row.

[cnelson09]

I find throwing in a exercise of FST-7 at the end of each muscle really shocks them and you get an amazing pump from it.

[JonnyO]

I was thinking of doing 10x10 squats for leg day, and SLDLs and leg curls afterwards, but unsure of what rep range I should target - I was thinking still keep them low (goal is to gain mass). Should I still do leg ext after squats?


I typed a big response last night but my connection times out as I posted and it deleted so Ill try again...

For above you can try the 10x10, I would go for about a month doing so then change the routine up. But for the leg curls and SLDL's, super set them after squats. Go heavy leg curls for 6-8 reps, then high rep SLDL's for 20-25 reps, do this for 3-4 working sets.

For back a general rule of thumb for me if I pick 2 width exercises and 2 for thickness, and finish off with an isolation movement super setted with a rear delt isolation movement.

My staple width exercises that I alternate each week are:
Floor dead / Rack Deads
Barbell Rows / DB Rows

My staple thickness exercises are:
Wide grip pull downs / close grip pulldowns
Wide grip pullups / close grip pullups

Isolation exercises are:
Straight arm wide grip pulldowns
Rope pulldowns straight arm
Incline bench rope pulls

Rear delt exercises I use are:
Reverse pec deck
rope pulls to ear level
cross body cable pulls

As you can see my back workouts have a lot of variety to chose from, besides the staple exercises I rotate weekly the finishers vary a lot. I stick with warm ups however many that may take and go with 3 work sets.

[Lifter24]

I typed a big response last night but my connection times out as I posted and it deleted so Ill try again...

For above you can try the 10x10, I would go for about a month doing so then change the routine up. But for the leg curls and SLDL's, super set them after squats. Go heavy leg curls for 6-8 reps, then high rep SLDL's for 20-25 reps, do this for 3-4 working sets.

For back a general rule of thumb for me if I pick 2 width exercises and 2 for thickness, and finish off with an isolation movement super setted with a rear delt isolation movement.

My staple width exercises that I alternate each week are:
Floor dead / Rack Deads
Barbell Rows / DB Rows

My staple thickness exercises are:
Wide grip pull downs / close grip pulldowns
Wide grip pullups / close grip pullups

Isolation exercises are:
Straight arm wide grip pulldowns
Rope pulldowns straight arm
Incline bench rope pulls

Rear delt exercises I use are:
Reverse pec deck
rope pulls to ear level
cross body cable pulls

As you can see my back workouts have a lot of variety to chose from, besides the staple exercises I rotate weekly the finishers vary a lot. I stick with warm ups however many that may take and go with 3 work sets.

Great post, thanks for the help!