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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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Feel Sick After Leg Day?


I don’t consider myself a crazy lifter but even with my basic leg routine – squats, romanians, curls and extensions, I leave the gym feeling sick on leg day. What gives?

Legs are the biggest muscle group we have. In order to fill them up with blood, that blood has to come from somewhere else and that means up top. It takes a lot of blood to fill up the leg area, it takes so much that it can literally make your nauseous. I usually feel nauseous after every leg workout. Do not be afraid of it, you will get past it. It usually takes about a month of two for you to become accustomed to it, but it will never fully go away. It is also a matter of food. With hard leg training, you are burning through your energy stores (glycogen) faster, so your blood sugar can get low rather fast. I get lightheaded no matter what I am eating, so I always try to make sureI have enough fuel in the tank to make it a bit easier. You might try eating a bit more complex carbohydrates the day before training legs to see if that helps.


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Pushing Legs To New Growth


Legs seem like the hardest bodypart to use intensity techniques on. Besides the leg extension what can I do to push my legs to new growth?

Legs are enough of a killer without making your workout harder. Partials are a great technique to use with legs. You can do partial reps on the leg press or with squats in the Smith machine or squat rack. Another good exercise would be partial lunges. Pick a heavier weight than you would normally use, and descend only halfway through each rep.


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Angle Pairings for Optimal Pre-exhaustion


Here is a list of the bodyparts and the first (isolation move) and second exercise (compound move).

Legs – Leg extension and Squat
Lying Leg Curl and Leg Press
Back – Decline Pullover and Close-grip Pulldown
Shoulders – Cable Lateral Raise and Overhead Press
Triceps – Pressdown and Bench Dip
Chest – Cable Crossover and Decline Bench Press
Biceps – Dumbbell Curl and Chin-up (underhand grip)

The biceps is generally not thought to have a compound exercise, although the chin-up is as close to being a multi-joint movement for the biceps as possible.

https://veefitness.wordpress.com/2013/11/14/pre-exhaust-training/