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The best exercises for the growth of quadriceps

Today we will continue the exercise series with a quadriceps training model.

In the first part we discussed in general about quadriceps muscles and how they should be trained to develop muscle mass faster and more efficiently. I have given some examples of exercises that lead you to these goals and today we will continue the exercise series with a quadriceps training model.

3. Lunges with bar and dumbbells

Lunge is a simple and effective exercise for legs that just about anyone should include in their “repertoire”. Exercise develops strength, muscle and balance, and because it is a one-legged exercise, it can also help with muscle imbalances. If you are not very familiar with lunges, start with those with dumbbells:

Bar lunges are slightly more difficult but they allow you to use larger weights.

4. Foot press

I have heard different people say that the leg press is actually a lower version of squats. I couldn’t agree. Not only does it involve less technical skills (making it a good exercise for beginners) and stabilizes muscles (allowing you to work with bigger weights), but it is also a fantastic exercise for strength development (due to the greater amplitude of the movement from pelvis, in comparison with squat).

Here’s how to do the exercise with the leg press:

And here is the exercise for leg press while seated:

5. Step-up with dumbbells or bar

Like lunges, step-up is a great exercise on one leg that works on quadriceps. In fact, it’s so great that a few decades ago the coaches in Bulgaria and the Soviet Union were making their athletes do this exercise rather than back bar squats and they were seeing better results.

As with lunges, the step-up exercise with dumbbells is the good starting point.

Here’s how to perform the exercise:

Once you become stronger you will have to increase the weights and you will reach the bar step-ups:

6. Sprints

Are you surprised to find sprinting on the list of foot exercises? I will assume then that you have never done sprinting until fading. Sprints destroy your quadriceps! (they are a very good exercise for HIIT workouts – high intensity interval training).

If you plan on doing a sprint, you might learn a little about how to do it well.

Here’s a tutorial on how to do sprints correctly:

  • Why split leg training into quadriceps training and femoral biceps training?

Before we look at quadriceps training, let’s talk a little bit about training scheduling. Before, the obvious question: why bother splitting your thigh exercises into two workouts? Why not have a day in which to train your legs? There are multiple reasons why you would like to train your femoral biceps and quadriceps on different days:

1. You are an advanced bodybuilder who has problems with the size of his legs

A split on the femoral biceps / quadriceps allows you to maximize the tension printed with weights on each muscle group, both in terms of individual workouts and weekly volume.

2. The quadriceps and femoral biceps are under / overdeveloped

A split on the femoral biceps / quadriceps allows you to work more on the muscle groups left behind while maintaining the gains of others.

3. You like it more than the classic leg training

As I say so many times, in the end the most effective training is the one you do with pleasure and continue doing it.

The pleasure with which you do a training program plays an important role in the results you will get with it.

However, if you are a beginner in weight lifting or you do not have legs with muscular imbalances and you do not really like the idea of ​​group splitting, then you have no reason to do two separate workouts for femoral biceps and quadriceps.

So let’s see what a split leg training looks like, femoral biceps and quadriceps, keeping in mind that you will always involve both groups to some extent, even if you train only one.

For this reason, I recommend you do only one workout for the quadriceps and biceps femoral weekly and leave 3 days of rest between workouts, so you will ensure that you recover well enough.

My favorite quadriceps workout is the one that contains at least one compound exercise and one or two additional exercises that train the muscle group.

Furthermore, quadriceps muscles react best to multi-repetition workouts, but you will need to also do heavy reps to avoid stagnation in development.

Training for quadriceps

I specify the repetitions thing for the women and ladies who read us and who are often afraid to use bigger weights than those for dozens of repetitions.

Once you become stronger, however, you will also need to work with bigger weights to really see the effects on the thigh and buttocks sculpture.

Back bar squats

Warm-up and 2 sets:

  • Men / women in intermediate level/ advanced workouts: 4-6 repetitions (~ 85% of 1RM)

  • Women at beginner level: 8-10 repetitions (70-75% from 1RM)

Front bar squats

  • Men / women in intermediate level / advanced workouts: 4-6 repetitions (~ 85% of 1RM)

  • Women at beginner level: 8-10 repetitions (70-75% from 1RM)

Step-up with dumbbells and bar

2 sets:

  • Men / women in intermediate level / advanced workouts: 4-6 repetitions (~ 85% of 1RM)

  • Women at beginner level: 8-10 repetitions (70-75% from 1RM)

Leg press

  • 2 sets * 8-10 reps

Take a 3-minute break between sets of 4-6 reps and 1 minute between 8-10 reps.

Maybe you will have the feeling that you are doing nothing for a long time (that’s why it’s good to have a training partner… I’m kidding!), but recovery between sets is essential. Believe me it’s more complicated than it seems.

And don’t forget that nutrition is the key to success!

Image source: mens-fitness-focus.biz

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