Quadricep Muscle Training: Part 2

Author: Tom Venuto
Publisher: Ironman Magazine

LEG MUSCLE EXERCISES

Front squat

Left to their own devices, few people will volunteer to do front squats on their own. The reason is simple: Front squats are probably the only exercise that is harder than regular squats. Front squats are difficult to execute because they require extra balance and coordination to hold the bar on the front of the shoulders.

The rewards of front squatting are well worth the added effort. Front squats develop the quadriceps better than almost any other exercise. The reason is because placing the bar on the front of the shoulders allows you to maintain a more upright posture. This puts more emphasis on the frontal quads while at the same time reducing stress on the lower back, hips and glutes.

Back squat

Squats are unquestionably the most effective quad builder of all. For maximum quad development, do "bodybuilding" squats with the bar high on your traps and use a medium to narrow stance. Elevate your heels under a one-inch board or mat to help you maintain your balance if you lack flexibility. Most importantly, squat deep! Strength Coach Charles Poliquin is fond of saying, "squat down and don't come back up until you leave a mark on the floor."

Do not fear deep squats. According to most strength training experts, the majority of injuries from squatting come from poor form. In his book "Weight Training, a Scientific Approach" Dr. Michael Stone, one of the nation's leading experts on weight training writes, "Squatting in which the top of the thighs goes below parallel, has been erroneously associated with damage to the meniscus and ligaments. Although bouncing and other improper techniques can cause knee damage, there is little evidence that squatting is harmful to a healthy knee." To avoid injury, use impeccable form and keep your torso rigid at all times. Lower yourself slowly and always maintain control. Keep the torso erect and push through with your legs, avoiding the tendency to lean forward and use the lower back.

Hack machine squat

Full range of motion is crucial on Hack Squats. Deep hack squats without locking out will give you the greatest quad development possible. You should squat deep enough so the backs of your calves touch your hamstrings. A common mistake is using too much weight and only working the top half of the movement. Lower yourself slowly and under control and do not bounce out of the bottom position. Drive through with your heels (not off the balls of your feet). As with regular back squats, you should have no fear of injury from doing your hack squats to below parallel provided that you are fully warmed up, you use good form and you have no pre-existing knee injuries.

Leg Extensions

While not the best mass builder, leg extensions are the most effective exercise for isolating the quadriceps. Leg extensions are a great way to help define and separate the quads and they are also an excellent finishing movement. Leg extensions can be particularly effective when used together with a compound exercise. Hold every rep for two seconds at the top of the movement and squeeze for a maximum contraction. Lower the weight slowly and repeat for the desired number of repetitions.

Lunges

Lunges are a good quad builder and a great way to develop the glute-hamstring tie-in and the separation between the quads and the hamstrings. Lunges are most effective as a quad builder when combined with a quad isolation movement such as the leg extension. There are many different ways to perform lunges. For the ultimate in quad development, lunge deep holding dumbbells, and step onto a block or step, emphasizing the bottom range of motion.


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Sissy Squats

Why are they called sissy squats? Legendary trainer Vince Gironda once answered, "Because they make a sissy out of the strongest squatter!" When performed as described below, they are a super way to work the quad from the lower Medialis and Lateralis all the way to where the Rectus Femoris inserts into the hip area. To keep maximum isolation on the quadriceps without involving the glutes and hips, lean backward and maintain a straight line from the shoulders to the knees as you squat down (do not flex at the hips). Hold onto an upright support to maintain your balance. Sissy squats should preferably be done last in your routine when your knees are fully warmed up. Like the leg extensions, sissy squats are very effective when combined in a post-exhaust or pre-exhaust superset.

THE ROUTINES

The techniques I've described can be arranged in a countless number of different combinations. Note how a different technique can be used with each successive set of the same exercise. These two samples of unconventional leg-training workouts should give you some ideas of how to incorporate unconventional training tactics into your own routine. These are high-intensity training routines designed for advanced bodybuilders. The weights listed are just used as examples.

If you're frustrated with your current level of quad development, don't resort to drugs; try these routines. You can develop amazing quads drug-free, you just have to be a little unconventional!

Unconventional quad routine #1

Front squats

Warm up: 2 sets X 135 X 12

Set 1: 185 lbs. X 6, 205 lbs. X 6, 225 lbs. X 6 (Ascending set: no rest between weight changes)

Set 2: 225 lbs. X 6-8 reps, 185 lbs. X 6-8reps, 135 lbs. X 6-8 reps (Descending set: no rest between weight changes)

Set 3: 185 lbs. X 12-15 reps (Slow, non locking continuous tension set, go only 3/4 of the way up; 5 second positive, 5 second negative)

Leg press ( regressive weight pattern)

Set 1: 720 lbs X 6-10 reps

Set 2: 630 lbs X 6-10 reps,

Set 3: 540 lbs X 6-10 reps

Set 4: 540 lbs X 6-8 reps feet middle of platform

450 lbs X 6-8 reps feet bottom of platform close together

360 lbs X 6-8 reps feet middle of platform wide with toes 45 degrees

270 X as many reps as possible feet at top of platform six inches wide.

(Descending set, change foot positions after each weight reduction, no rest between weight reductions)

Leg extension (ascending sets)

Set1: 90 lbs X 6 reps, 110 lbs X 6 reps, 130 lbs X 6 reps (toes in)

Set 2: 90 lbs X 6 reps, 110 lbs X 6 reps, 130 lbs X 6 reps (toes out)

Set 3: 90 lbs X 6 reps, 110 lbs X 6 reps, 130 lbs X 6 reps (toes straight ahead)

Superset to:

Lunges with dumbbells off step

3 sets X 35 lb. dumbbells X as many reps as possible (only bottom half of range of motion)

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Unconventional quad routine #2

1. Back Squats. Alternate heavy - light every other week

Week 1:

Sets 1 & 2: 225 lbs. X 20-50 reps

Set 3: 185 X 10-15 reps (one and a quarter reps)

Week 2:

2 warm up sets, followed by 4 heavy sets (pyramid)

set 1: 225 X 10

set 2: 275 X 8

set 3: 315 X 6

set 4: 365 X 4-6

set 5: 185 lbs X 10-15 (one and a quarter reps)

2. Hack Machine Squats (Regressive weight pattern bottom 3/4 of the movement only; no locking out.)

Set 1: 315 lbs. X 6-8 reps

Set 2: 275lbs. X 12-15 reps

Set 3: 225lbs. X 20-25 reps

3. Smith machine Lunge (with rear foot elevated on bench bottom half of range of motion.)

2-3 sets X 115 X 12-15 reps

superset to

Sissy squat. 2-3 sets X bodyweight X as many reps as possible

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Tom Venuto is an NSCA-certified personal trainer, certified strength and conditioning specialist, lifetime natural bodybuilder, and author of the #1 best-selling e-book "Burn the Fat, Feed The Muscle" (BFFM). Tom has written over 170 articles and has been featured in IRONMAN Magazine, Natural Bodybuilding, Muscular Development, Muscle-Zine, Olympian’s News (in Italian), Exercise for Men and Men’s Exercise. For information on Tom's "Burn The Fat" e-book, click here.

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