Straight Up Quads Workout for Bigger, Stronger Legs

Please follow and like us:

 

When leg day rolls around, is it better to train more like a bodybuilder or an athlete? If you’re asking yourself this question (meaning you’re undecided), perhaps the answer is both. Bodybuilders train their quads for maximal hypertrophy, while football and basketball players are more interested in developing explosive power to enhance speed and jumping ability.

For a typical gym rat who’s neither a competitive bodybuilder nor a serious athlete, the best bet may just be a leg workout that incorporates mass-building principles as well as a quick dose of explosive movements. The following workout offers just that. It addresses power through box jumps; hypertrophy via front squats in a moderate rep range and drop sets of hack squats; and, for good measure, a hefty workload for your stabilizing muscle fibers with unbalanced lunges. Frankly, it’s a great routine for the guy who wants to look good from the waist down at the pool this summer and also have the ability to engage in the occasional pick-up game without getting embarrassed.

THE MOVES

Hack Squat

Keep your movements under control. Your lower body will be on fire during these drop sets, but don’t rush through the reps. The machine will help you keep your form strict, but still concentrate on keeping your lower back flat or slightly arched (not rounded).

Unbalanced Walking Lunge

The intention of this exercise is to train core stability and balance while also working the quads and glutes. Hold a moderate-weight dumbbell or kettlebell in one hand while you do lunges, keeping the other hand free. Focus on keeping your torso upright throughout – don’t let yourself lean to the side holding the weight.

Front Squat

Treat this as your big lift for the day. The 8-10-rep range is designed to promote hypertrophy, so you should be coming close to failure on all four sets. You want to be strong on every set, so don’t skimp on rest periods. Take 2-3 minutes between sets.

Box Jump

Doing an explosive jumping exercise further warms up the lower body while activating the fast-twitch muscle fibers you’ll be calling on for front squats. Go with a 20- to 30-inch plyo box. If you don’t have one available, use a weight bench instead.

THE WARMUP

Precede this workout with a five- to 10-minute low-intensity warmup on the cardio machine of your choice.

 

Straight Up Quads Workout for Bigger, Stronger Legs

Comments are closed.

Paige Hathaway

Paige Hathaway

1 day 20 hours ago

Limits are imaginary ✨🤟🏼🌎
Never in a million years did I think that I would travel to Dubai, get to meet and share smiles with hundreds of people at the fitness expo or ride camels and four wheelers in the desert!! Geeesh, What is life.. 😍

...At the end of the day, I think to myself that my life may not always be perfect, but it’s completely what I make of it. 👉🏼 It’s not exactly what I see but how I look at things. It’s not necessarily about what I do, but how I do it. So everyday I make my life count and I make it memorable and I do the things my dreams inspire to be.

Paige Hathaway

2 days 21 hours ago

It’s ok to be scared.. being scared is normal but letting that feeling overpower your life and control you will ruin it. Most people are paralyzed by their fears. They become so afraid to take a step out of their comfort zone that they stay complacent. They fear failure, they fear rejection, they fear fear... But having courage against your fears doesn’t mean you don’t get scared... having courage against your fears just means you didn’t let fear stop you. Refuse to reform your life because you’re scared of the unknown or getting outside of your normal.

DECLARE TO HAVE FAITH IN YOURSELF ABOVE EVERYTHING ELSE! Use your energy not to worry but to believe. Great people do things before they are fully prepared. They do things before they know that they can even do it. Doing things you are afraid of, going beyond your comfort zone, taking risks that scare the hell out of you... THAT is what life is. You might be really good. You might find out something about yourself that’s really special and if you’re not good.. who freaking cares....?!
You tired something and the comfort zone that you left will still be the comfort zone that you left if you shall ever choose to return. ✨🐫🌏 #ididntgetthisfarfromfear #igotthisfarfromhavingcourage

Categories

December 2017
MTWTFSS
« Nov  
 123
45678910
11121314151617
18192021222324
25262728293031
Content Protected Using Blog Protector By: PcDrome.

Enjoy this blog? Please spread the word :)