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How to Develop Great Quads

August 5, 2018 by

Of course most people focus on the backs of their legs when they are doing leg exercises, but you can’t completely forget about the fronts. While the quads are sometimes an afterthought, these muscles are still very important to having a strong and shapely lower body. Doing a special workout to target these muscles, especially if you have never exercised these muscles before, is a great way to get your legs into even better shape.

If you ever experience knee pain, you may start avoiding exercises that cause the pain such as squatting, lunging, running, and jumping. While these may hurt, with time, avoiding these exercises will not help your knee pain. In fact, it will make your muscles get weaker and even begin to atrophy. This can result in even more knee pain in the long run.

Even if you don?t have any knee pain, building up your quads is a primary way to deter knee pain in the future. The quads help decelerate your motion and they absorb the shock from your knees when you are landing from a jump.

Aesthetically, having a healthy set of quads is a huge game-changer. Here is a routine to put everything together to make your own quad transformation.

Do this routine 2 or 3 times each week. Work on your other muscles once or twice a week with just 2 or 3 sets of 6 to 12 reps of each exercise, or stopping right before failure.

When doing conventional muscle training, you usually start with compound movements first and then complete isolation moves later. However, the goal here is to build as much muscle as possible quickly, not to increase performance. Therefore, you will start with a strategic small movement to build your mind-muscle connection and to fatigue your targeted body part. This will let you feel the muscle more while you are training.

The Workout

Warmup: Do a couch stretch for up to 5 minutes on each side.

1. Leg Extension

The point of this is to get your quads fatigued and get as much blood flowing in your muscles and knees as you can. This will warm your body and muscles up and improve your mind-muscle connection so you will feel the burn during the remainder of your workout.

At the beginning of each rep, flex your quads as hard as you can. Then do 3-5 sets of 10 reps and rest for one minute after each rep.

  • First 2 weeks: 3 sets
  • Second 2 weeks: 4 sets
  • Third 2 weeks: 5 sets

2. 1.5 Rep Bulgarian Split Squat

With this type of training, you do twice as many reps while you are in the bottom position of your exercise because this is where you have the least amount of strength. It also increases your overall amount of time under tension to create more muscle fibers in your targeted region.

Lower your body down into the Bulgarian split squat before coming up halfway and then going back down. Then, come all the way up to complete one rep.

Perform 2-4 sets of 6-8 reps on each side. Rest up to 60 seconds between sides.

  • First 2 weeks: 2 sets
  • Second 2 weeks: 3 sets
  • Third 2 weeks: 4 sets

3. Eccentric Single-Leg Squat

This move will overload the lowering portion of the exercise to create tiny muscle tears that will subsequently grow your muscles larger.

Additionally, when you work only one leg at a time, you?ll support the weaknesses and imbalances on both sides. Remember, symmetry is important when it comes to aesthetics.

Lower for a full 5 full seconds before standing back up.

Perform 2-4 sets of 5 reps on each side. Rest for up to 60 seconds between sides.

  • First 2 weeks: 2 sets
  • Second 2 weeks: 3 sets
  • Third 2 weeks: 4 sets

4. Double Kettlebell Pause Front Squat and Box Squat Jump Superset

To do this front-loaded squat, pause at the bottom of your squat to stop your stretch reflex. This pause also surpasses your quads? time under tension and allows you to have great movement.

Doing an unloaded power movement after a loaded strength movement for the same muscle groups is a great method to increase your force production and it creates greater gains.

Do 8-12 reps of squats, staying in the bottom of the squat position for 4 seconds on each rep. Then do 10 box squat jumps to make 1 superset.

  • First 2 weeks: 3 sets
  • Second 2 weeks: 4 sets
  • Third 2 weeks: 5 sets

5. Tempo Leg Press

These two minute sets help you hit your quads’ slower-twitch endurance muscle fibers.
While the leg press is not as functional as squatting, it gives you more stability to push past your comfort zone.

Do as many reps as you can in 2 minutes by going down for 2 to 3 seconds and then up for the same amount of time.

Do 1-3 sets and rest for one minute between sets.

  • First 2 weeks: 1 set
  • Second 2 weeks: 2 sets
  • Third 2 weeks: 3 sets

6. Single-Arm Alternating Forward Lunge

Continuous lunging is very important for leg transformation.

Doing this gives you the sweet spot where you are doing both strength and conditioning.

Hold a dumbbell on one side of your body at a time to increase the work for your core, hips, and thighs.

Hold your dumbbell by your side and perform alternating forward lunges repeatedly for 5 to 10 minutes and remember to switch hands every 30 seconds.

  • Week 1: 5 minutes
  • Week 2: 6 minutes
  • Week 3: 7 minutes
  • Week 4: 8 minutes
  • Week 5: 9 minutes
  • Week 6: 10 minutes

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