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Quad Routine


Quadricep Anatomy

This is a legs routine, designed to build new size, strength and detail into your quads.

Leg Extension – 4 sets, 30, 25, 20, 15 reps superset with
Bodyweight Walking Lunges – 4 sets, 24 steps

Leg Press – 4 sets, 20, 12, 10, 8 reps superset with
Bodyweight Sissy Squat – 4 sets, 15 reps

Hack Squat – 4 sets, 15 reps superset with
Bodyweight Squat – 4 sets, 20 reps

Make sure when doing bodyweight squats take them to parallel then come to a point just short of full lockout to keep constant tension in the quads.

Rest 1-2 minutes after each superset grouping.

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Beach Bummed


Competitive bodybuilders usually train for symmetry and proportion in an effort to build an aesthetically pleasing physique. There are many individuals who go to the gym to build up their beach muscles, disregarding symmetry and proportion in designing their training programs. Instead of training opposing muscle groups equally, they sometimes ignore the muscles they cannot see (back, hamstrings, calves, quads) and focus on the muscles they admire in the mirror everyday (chest, biceps, shoulders and abs). Although training specific muscle groups more than others can create an unbalanced-looking physique, disregarding a muscle group over time can potentially lead to other problems that may subject the body to injury.

One common mistake with regard to balanced training is performing an unbalanced training program between the chest and back muscles. The amount of time, energy, effort, volume and frequency between the agonist chest muscles and the antagonists back muscles may not be equal, or even close. A simple example would be an athlete who performs 4 sets os four exercises for the chest (for a total number of 16 sets) and does only 3 sets of three exercises for the back (for a total number of 9 working sets). Following this unbalanced training regime over time will result in back muscles much weaker than the chest muscles. This imbalance may lead to a slightly kyphotic posture (forward/rounded shoulders) that can potentially cause shoulder problems because of the faulty posture. In addition to the stronger chest muscles (compared to the back muscles) pullong the shoulders forward, inadequate stretching of the chest musculature can further contribute to this problem.

For some people, training legs consists of quads and that is it. The disregard their hamstrings while training only the quadriceps. Exercises such as the leg extensions, hack squats and front squats place a large amount of emphasis on the quads. Although these exercises are great you need to do an equal amount of hamstring work with leg curls and romanian deadlifts to stress both muscle groups. Distributing attention evenly to both muscle groups can give you healthier knees and lower back, as well as fewer hamstring strains because of an unbalanced hamstring-to-quad strength ration.

A less obvious training error woth regard to balanced training concerns the shoulders. Overhead shoulder press, incline bench press, flat bench press and other chest and shoulder pressing movements are critical for maximal muscle development. However, these exercises focus on the major muscle groups such as the deltoids, pectoralis major, pectoralis minor and other muscles known as prime movers. Often ignored in a training regime is the training or isolation of the smaller muscle groups in the shoulder known as the rotator cuff (the supraspinatus, infraspinatus, teres minor and subscapularis) that are critical in keeping the upper arm in the socket of the shoulder. Failure to train these smaller muscles groups, two of which are not even visible can create an imbalance between the large prime movers and small stabilisers. This lack of imbalance in strength may result in bursts of bursitis, tendinitis or even rotator cuff tears in the shoulder joint.


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Barbell Hack Squat


Barbell Hack Squat

Targets:
Quads, hamstrings, glutes primarily. Back secondarily.

Best in Workout:
Perform the barbell squat early in your workout. As it is a full-body move, it is best done with heavy weight,. Also it is tough on the lower back, so you want to be fresh as possible on each set.

Sets & Reps:
Performs 3-4 sets with 6-12 reps.

Stance:
Space your feet shoulder-width apart and firmly plant them on the floor, then drop into a squat position. You need a firm foundation and it starts with your feet. If you are new to this move, or deadlift-type exercises in general, you might notice that your heels tend to rise off the floor at the start. Work to keep your feet flat, this will get easier as you warm-up and become more accustomed to the move.

Arms:
With your arms fully extended, grasp the bar using a pronated grip just outside your legs, locking your thumbs around the bar. This position should resemble the start of a deadlift, only with the bar behind you. Many people make the mistake of trying to use their arms to pull the bar up. If you bend your arms in an attempt to raise the bar, you won’t be as nearly as strong as you could be. Your arms should act as hooks, attaching yourself to the bar.

Breathe:
Inhale deeply, holding your breath as you begin the move. You want to hold your breath at the start of the move. Not only are you stronger when you do so, but it will also increase your intra-abdominal pressure and stabilise your spine while protecting you from injury. As you begin the descent towards the start (bottom) of the move you will also naturally and necessarily hold your breath.

Legs:
Drive through your heels, extending your hips and knees simultaneously until you are standing erect with the bar, exhaling at the top of the motion. At this point, the bar should be just under your glutes. The barbell hack squat is very similar to the deadlift, in that it is a pressing move for the legs. Again, if you try and pull the weight up with your upper body without concentrating on the legs, you will defeat the purpose of this exercise, not to mention risk injury. Remember to squeeze the quads, hams and glutes at the top as you catch your breath. Use pulling straps, since the amount of weight you can press with your legs will probably exceed how much weight you can hold in your hands.


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Lifting Your Hips Off The Pad During The Lying Leg Curl


Leg curls

Keep tension on the hamstrings by keeping your hips down as you lift the weight up.

The Blunder
If there is one exercise you are strong on, chances are it is the leg curl. Lie down on any leg-curl machine and for some reason, you can just pull the heck out of it, right? Well, that is good, but it can also be bad if you allow yourself to get sloppy. Hamstrings in general are pretty powerful. You can pull a lot with your hamstrings, but when it comes to the leg curl, you have to remember that it is an isolation exercise. Many athletes/bodybuilders try to turn it into a compound, multi-joint exercise, by raising their hips off the bench as they curl the weight even though it is only supposed to be an isolation move. Even though you might be able to curl more weight or do a few extra reps with that kind of hip action, you are actually making the exercise easier because you are removing the work form the hamstrings.

The Fix
The key is to imagine that you have glued your hips to the bench throughout the set. Although you may need to lower the weight in order to achieve proper form, your hamstrings will still bear most of the burden, which is what you really want anyway. In fact, if you want another way to burn the hams and glutes without cheating the lift, then after you have curled the weight up and your heels nearly touch your glutes, try raising your quads an inch or so off the bench. That small movement will help burn your upper hams and glutes even more without sacrificing form.

Start:
Lie facedown on a leg-curl machine and position your Achilles¬ tendons below the padded leverwith your knees just off the edge of the bench. Grasp the bench or the handles for stability. Make sure your knees are slightly bent to protect them from over-extension.

Action:
Contract your hamstrings to raise your feet towards your glutes in a strong but deliberate motion, squeezing the muscles at the top, and then lowering under control back to the start position. Do not allow the weight stack to touch down between reps. S

Leg Remedy: Lying Leg Curl Corrected
As mentioned previously with the hack squat exercise you can also turn your toes in and out for a different stimulus on the leg curl (an open-chain move). Turn your toes in to target the inner hamstrings, and out for the outer hamstrings. Squeezing your hamstrings at the top when your hips are pressed into the bench will further ignite the muscle fibres or the back of the leg. But be careful not to raise your hips, or you will lose much of that tension.

https://veefitness.wordpress.com/2013/09/30/leg-blunders/

https://veefitness.wordpress.com/2013/10/02/lifitng-your-hips-off-the-pad-during-leg-presses/

https://veefitness.wordpress.com/2013/10/03/pointing-your-toes-excessively-inward-during-the-hack-squat-or-other-closed-chain-movement/

https://veefitness.wordpress.com/2013/10/07/letting-your-knees-travel-too-far-forward-during-lung-type-movements/


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Pointing Your Toes Excessively Inward During The Hack Squat (Or Other Closed-Chain Movement)


Hack Squat

Save the rotation of your feet for open-chain moves like the leg extension, lying leg curl or single-joint calf exercises.

Behind the Blunder
Turing your toes in or out on exercises such as the leg extension, helps target the outer or inner quads, respectively. The same goes for the inner and outer part of the outer hamstrings, where you can shift the emphasis to different parts of the back of the leg when doing leg curls. However, those exercises are called open-chain movements, which means your feet are not pressed against a stable object. Never attempt to turn your feet inward of exercises where your feet are fixed, as in squats, leg presses or hack squats.

The Fix
The key is to find a comfortable, balanced position where you can easily allow your feet to remain flat on the platform at all times, while letting yourself press through the heels and the balls of your feet for maximal power and strength. For most athletes, the foot position most comfortable is a toes-slightly outward stance.

Start:
Step inside a hack squat machine and place your shoulders and back against the pads. Place your feet narrow and low on the platform with your toes pointed out slightly, keeping your feet flat throughout the exercise. Maintain good posture, with your chest up and abs pulled in tight.

Action:
Unhook the safety bars and slowly yourself into the bottom position, stopping when your thighs are just beyond parallel to the foot platform. Pause, and then forcefully press yourself up to the start position, keeping your knees unlocked in the top position. Squeeze your legs and go right into the next rep.

Leg Remedy: Hack Squat Corrected
Keep your feet about hip-to-shoulder-width apart on the platform. Lower them slightly on the platform to shift more focus to the quads, specifically the vastus lateralis (outer quads). When you point your toes out slightly, you keep your knees, hips and ankles in a comfortable, safe and strong position from which to push.

https://veefitness.wordpress.com/2013/09/30/leg-blunders/
https://veefitness.wordpress.com/2013/10/02/lifitng-your-hips-off-the-pad-during-leg-presses/