5 Exercises To Shock Your Quads Into Ultimate Shape

In this article today we will talk about how to shape and define your quads because many of you have to work hard to create shape and definition in your quads. And that’s with a little elbow grease, some training tricks and a dash of intensity.

Also, a quad sweep refers to the shape of the quadriceps muscles. And specifically the outermost of the four, the vastus lateralis and then when it is well developed, this muscle sweeps outward and then downward, creating a rounded shape rather, so than a strictly vertical one, giving the legs a fuller and more muscular appearance.

And also, though your four quadriceps muscles always work together. And that’s you can’t work the vastus lateralis or the rectus femoris without also engaging the others, but there are ways to make one work harder than the rest. And that allows you to specifically shape your legs the way you want them.

And then also foot position, toe position and the position of your feet on machine carts can influence the emphasis of an exercise. But at standard exercises, such as the leg press, can be made more quad-centric. And that’s by placing your feet lower on the footplate, but while a leg extension performed with your toes turned slightly inward will hit the vastus lateralis harder than a standard extension and also, using heavier weights when lifting may also be key. Because heavier weights equal greater muscle breakdown and which equals growth and change.

You need to do this four-day routine once a week, so to get started, do it for up to two days a week and you should leave at least three full days resting between exercises to allow for adequate recovery and be sure to stretch thoroughly to help repair and restore your muscles.

Get Killer Quads

-So, for each move, you need to rest about one minute between sets to recover and up to two minutes if you’re lifting heavier.

How to do it:

Exercise Sets Reps

Single-Legged Leg Press 3 (each leg) 10–12
Smith Machine Bulgarian Split Squat 3 (each leg) 10–12
Front Squat 3–4 6–8
Leg Extension 4 10–12
Sissy Squat 3 8–10

– Single-Legged Leg Press

Follow the instructions given in the picture below to learn how to do the exercise properly.

 

Target muscles are: quadriceps and gluteus maximus.

So, why is this good? Well, the single-legged motions force your legs to work individually and add stress to build strength and size unilaterally.
Tip: You need to place your foot lower on the footplate to hit the quads harder.

– Smith Machine Bulgarian Split Squat

Just follow the instructions given in the picture below to learn how to do the exercise properly.

Target muscles are: quadriceps, gluteus maximus and hamstrings.

So, why is this good? Well, the Smith machine adds an element of balance to the one-legged motion.

Tip: If a bench isn’t available, you need to simply stagger your feet so the non-working leg is in front, touching the ground for balance, but bearing very little, if any, weight.

– Front Squat

You need to just follow the instructions in the picture below to learn how to do the exercise properly.

Target muscles are: also quadriceps, gluteus maximus and hamstrings.

So, why is this good? Because squats are the ultimate quad builder, engaging and stressing all four muscles equally and front squats shift your center of gravity forward, emphasizing the quads more than the glutes.

Tip: So, if you’re used to backing squats, these might feel awkward at first and that why use a lighter weight than normal until you get used to the motion. And build up from there and alternately, try this exercise with a barbell.

– Sissy Squat

Follow the instructions given in the picture below to learn how to do the exercise properly.

Target muscles are: quadriceps

So, why is this good? Because the sissy squats create a deep separation in the mid thigh. And that’s giving the sweep a more drastic appearance.

Tip: At first this is a beginners version and then as you advance, you need to try to drop your knees closer to the floor.

– Leg Extension

Just follow the instructions given in the picture below to learn how to do the exercise properly.

Target muscles are: quadriceps

So, why is this good? Well, extensions are isolation moves that specifically target the sweep.

Tip: You need to rotate your femurs (the thighs — not just your toes!) inward. So, that’s your toes point towards one another slightly to better hit and isolate the vastus lateralis.

Source: Gym Guider

Leave a Reply

Your email address will not be published. Required fields are marked *