Read on to discover how you can achieve that in just 8 different steps. If you can walk up the stairs after these techniques, you’re doing something wrong! These exercises and tips are bound to target your quads, calves, and glutes for maximum leg gains.
How To Build Monster Quads
1) Squat it like it’s hot
The mother of all leg exercises. The squat is the best builder of the thighs, and targets all the muscles in the leg. Want to increase quad involvement in your regular squat? Read on! Vary up your squat stances to target more muscles.
Squat heavy, and reduce your reps. Performing sets of 4 or 5 reps that are at 70-80% of your 1 rep max is the way to go. Key tip? Take at least 2 minutes of a rest between each set. Stand with your feet shoulder-width apart, and your feet turned outward to generate power and target the quads. Focus on a point on the wall and slowly drop into squat position, with your back straight and your core engaged.
Up for a challenge? Perform 5 sets of heavy squats, followed by 50 jump squats. You will feel the burn!
2) Leg Press
The leg press is another fantastic machine that can really target the quads. Keep your back flat and your head back. Use a low feet position on the board, that is shoulder-width apart. Take a deep breath and push away from the board, and slowly return your legs to the starting position. Perform 5 sets of 6 heavy reps.
3) Train Legs After Your Day Off
Your legs will be super pumped and ready to go after a nice rest day. This is due to replenished glycogen storage. This means that you’ll have more energy to push through your workouts and focus on exerting your energy on the target muscles.
4) Train Past Failure
This is extremely tough, mentally and physically, but can be very effective at exhausting the muscle fully. Once you feel like your legs have given up, push yourself to do a few more reps at a heavy weight. It is useful to have a spotter here, to help you lift the weight after you reach muscle failure.
5) Stiff Leg Deadlifts
Perform 3 sets of 10 reps of stiff leg deadlifts, at a reasonably heavy weight. Deadlifts are a fantastic exercise to target the hamstrings and quadriceps. However, so many people hurt their backs by having incorrect form or adding too much weight. The key here is to use a weight that is challenging, but not your 1 rep max. Also, try and keep your back completely straight during this exercise. Any bend may cause injury and back pain!
6) Do Partial Reps
Target your resistance to a specific range of motion with partial reps. For example, do half squats. Limiting your movement will allow you to increase the weights, and target a specific muscle. You can also do partial deadlifts and lunges.
7) Walking lunges
Lunges, another holy grail leg movement. Try varying up your stance. Use a bar on your back, or try overhead for a total body challenge. Take 12 steps forward as 1 set. Perform 4 sets at a reasonably heavy weight. Keep your back flat, and core engaged. Try to remain balanced as you step out, and tap your knee to the ground as you perform the lunge.
Sprinting will kill your quads. Just try and see for yourself! After you finish your leg exercises for the day, burn out your quads with a 10 minute HIIT style sprinting session. Sprint as fast as you can for 40 seconds, and rest for 20, and so on.
After following these tips, you will be well on your way to achieving the quads you’ve always dreamed about! Limit leg day to 2 times a week for maximum effectiveness. Tiring out your muscles too much will just leave your body tired for the next session!