In reality almost nobody welcomes the leg day with open arms. If you ask any bodybuilder to rank the muscles in the body from the most favorite to least favorite to work, chances are that you’ll find legs at the bottom of most lists. Let’s be honest, you don’t often see people complementing on each other’s legs, and on top of it, most of the time they are fully covered and secluded from our sights. As a result, one can easily find an excuse to neglect them, or do them half-assed.
However, if you want to achieve balanced look and avoid looking ridiculous with wide chests and big arms and matchsticks instead of legs, you need to pay attention to all the body parts. Building strong legs will not only improve your overall physique, but will also send up more testosterone through your bloodstream. That is why we have prepared you a list of 10 tips that can help you in building truly strong quads. So, waste no time and let’s get started.
Here are 10 proven ways to get huge quads
1. 20 REP SQUATS
Quads are the largest muscle group in your body and can really endure heavy strains. That is why both powerlifters and bodybuilders recommend the 20-rep squat sets. It targets the quads with laser precision and brute force, spiking the testosterone production through the roof. Also, if you are able to complete the full 20 reps set, you’ll be able to handle anything.
2. KNOW YOUR MACHINES
Although some machine exercises appear similar, not all of them target the same muscles. Take for example the hack squat and the leg press. While the leg press focuses on the quads, as a result of bending your knees further, hack squats target the lower quads. Knowing which machine targets which muscles will help you chose wisely, hitting the muscles from different angles, thus stimulating their overall growth.
3. PAY ATTENTION TO HAMSTRINGS
Developing your hamstrings is just as important if you want your legs to look balanced and avoid injuries. They will also help you when performing squats. The exercises that hit your hamstrings the best are leg curls and stiff-leg deadlifts. When fused in a superset, they provide the best exercise for hamstrings.
4. EASE ON THE LEG EXTENSIONS
Leg extension machine is a popular choice among beginners, because these exercises are easier than squats or deadlifts. However, if you want to put on some mass, leg extensions just don’t cut it. Of course, this doesn’t mean you should give them up altogether, just that you should not make them your primary focus. You can do some leg extensions after completing the multi-joint exercises, but never do them as substitute for squats.
5. AVOID USING ACCESSORIES
Using accessories like weight belt or knee wraps can be very dangerous. True, wearing them while performing some exercises can provide you with additional support and allows you to handle bigger strains for the moment, but this can result in some future injury as you are not properly developing the support muscles. So, however handy you may find them presently, consider placing them in your drawer once and for all.
6. 1.5 SQUATS
Although this exercise is somewhat less known it’s one of the best when you want to hit the quads hard. The trick is in the slight variation of the movement, that will effectively result in making a W motion with your body. You start the movement like you normally would, by going all the way down. However, you don’t complete the rep by going straight up. Halfway through the motion you pause, and go back down. Note that since this squat is more difficult than the traditional one, you should lower the weight.
7. PUSH YOURSELF TO THE BRINK EVERY TIME
Many bodybuilders are tempted to cheat when it comes to leg workouts. Even if they don’t skip them altogether, they tend to take it easy on the weights providing them with mediocre attention without any substantial results. If you’ve recognized yourself in this description, stop doing this. First of all you don’t want to waste your time and energy on something that brings you nothing to show for. Instead, start hitting them on every leg day. If you think that you’re lacking the energy to give your best, postpone them for a different day, just don’t postpone them indefinitely.
8. HALF REPS
One of the best ways to break through a plateau is to do half reps. Although they are not designated as a substitute for full reps, they are very functional in preparing your body to handle the stress of heavy weights. Once you’ve steeled your body to handle the weights even halfway up, you’ll find it much easier to complete the full reps within few weeks.
9. STATIC LUNGES
Static lunges are very similar to the traditional, with the only difference being that you don’t bring the foot back immediately after stepping it forward. Instead, you leave it there and continue with some extra workout by starting to raise yourself up and bring yourself down. When you feel that you have exhausted the leg enough, switch to the other and repeat the motion.
10. ALTERNATE THROUGH SQUAT STANCES
Alternating through different stances when doing squats will further improve this already best exercises for building up leg muscles. Switch through wide stance, narrow stance and shoulder-width stance to hit the quads from different angles and in different ways. This can greatly improve their growth.
Although we all might agree that leg days are the most annoying workout of the week, they are extremely important, and should be done at least once a week. So, if you have to do them in order to have fully developed physique, why not taking out the maximum from them. So don’t play hooky when it comes to working those quads, and don’t approach them halfheartedly. When the leg day comes push yourself to the maximum.