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Leg Training: 8 Unique Quad Exercises

For a lot of us, leg training is pretty simple. A heavy dose of squats, leg presses, lunges, or any other torturous exercise is usually all it takes to demolish your lower body. But what happens when you fall into a rut and your quads already know what’s coming?

Even worse, what happens when you get bored of your normal leg routine? More than likely, you’ll end up just going through the motions and quitting on a body part that demands your utmost attention and intensity.

When you hit a lower-body wall, reach into your little bag of tricks and pull out one or more of these eight unique quad exercises! When it comes to fitness, I’m always trying to keep things different and think outside the box. My creativity usually leads to great gains. And that’s what you’ll get with these distinctive quad moves—some craziness that will take your legs to a higher level!

1 German Volume Leg Extensions With A Twist

For this exercise, I put together two things most people are familiar with: leg extensions and German Volume Training, which is basically 10 sets of 10 reps for a total of 100 reps. But, I also threw in a brutal twist. You only get 10 seconds of rest between sets.

Leg extensions are a basic quad exercise, but doing them for 100 reps with hardly any rest will leave your lungs burning and your quads wondering what hit them. While you’re going through the reps, you’re going to hurt. Power through and keep the rest to an honest 10 seconds—not a slow 10-count that takes 30 seconds—and you’ll be impressed.

2 Close-Stance High-Bar Olympic-Style Squat

I like to call these dive-bomb squats because it’s all about going really deep —ass-to-grass deep. Keep the bar high on your back—on top of your traps—and your stance close. The position of the bar and your stance will ensure that the bulk of the focus is on your quads.

If you’re normally a low-bar squatter, changing the bar placement and stance will definitely be a challenge. These are great to add in at the end of a workout. Use them as a finisher and don’t be afraid to do a lot of reps.

3 Track Lunges

The concept of bodyweight lunges may sound simple, but I crank up the intensity to max levels. You’ll be doing bodyweight lunges for a distance of up to one mile, and no less than 400 meters, or one lap around the track.

If you’re feeling really frisky, put on a weighted vest and go for a mile. It may take you up to an hour to complete, but you’ll find out how mentally tough you are in a hurry. The key is to keep moving. Don’t stop for many breaks. Push through the pain and push through the burn and the carryover to quad development and your squat strength will be massive.

I basically replaced my cardio work with these track lunges and the difference was huge. I build muscle while I do cardio—that’s an ideal scenario. One final warning, though: be prepared for mad soreness.

4 Frank Zane Single-Leg Leg Extension

Frank Zane gave me this idea after I asked him about his freaky quad separation. He credited single-leg leg extensions for his great quads, but he added a few little secrets.

He told me that he only did the top quarter or even half of the movement, focusing on squeezing the quads at the peak of every rep. He also explained that he did extensions without rest. He simply switched legs and went back and forth for a killer 6-8 sets of 20 reps per leg!

This is an awesome finisher to any leg workout and you’ll notice how effective they are, especially when you squeeze at the top of every rep.

5 Sissy Squat

This exercise might have the worst name in workout history, but let’s focus on how effective it is. It’s a lost exercise for most guys—likely due to the name—but it can blow your quads up.

To perform sissy squats correctly, keep your hips up and make sure you push up through your quads. You’ll get an unbelievable pump! I recommend 20 reps for this movement, but if you want to get crazy, superset them with another exercise in this article. It will be mind-blowing, that’s for sure.

6 28-Method Squat

The 28 Method takes quad punishment to an entirely new level. You’ll do it like this: perform 7 normal reps, 7 slow reps, 7 quarter-reps in the hole, and 7 quarter-reps at the top.

The worst part of this method is the seven slow reps. You have to stay slow on the descent and there’s no rebound out of the hole. Stay slow out of the hole to torch your quads. The tension you’ll feel on your muscles during those seven reps is incredible.

Believe me, you will need to go much lighter than you might expect, but the payoff is immense. These are a definite go-to for me when I want to get a little crazy with my quad routine.

7 28-Method Leg Extensions

We stay with the 28 Method here, but trust me: Just because you’re doing leg extensions doesn’t make it any easier. Your quads will be screaming the entire time and the slow reps are absolutely brutal.

By going slow, you take all of the momentum out of the lift and your quads work overtime on each rep. This is another perfect finisher for any leg workout.

8 Russian Split Squat with quarter-rep method

The finale in this crazy quad lineup includes another of my favorite techniques: the quarter-rep method. When you apply it to the split squat, it’s almost like you’re doing a pump fake out of the hole. Your quads fall for it every time.

Every time your knee touches the floor on the way down, come back up only a quarter of the way, and then drop back down before finishing the full rep. Your quads will be wondering what the heck is going on, especially after the sixth rep. Doing 8-12 reps per leg can reap some serious benefits.


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Family And Fitness: How James Grage Combines The Two

When it comes to reasons for missing the gym, family often floats to the top of the list. Think for a moment about the conversations you’ve had with friends or co-workers about fitness. When trying to rationalize why they can’t find the time to train, and recounting all the commitments they have, family tends to play a key role. They might say they don’t want to take quality time away from their spouse or kids to focus on themselves, and that they can’t be that selfish. What they need to know is that focusing on fitness won’t hurt—and will likely even improve—connections with their loved ones.

Need proof? Look no further than James Grage, co-founder of BPI Sports. With a wife, two kids, and an ever-growing business, he can’t be as mono-focused on training as he was in his 20s, but that doesn’t mean he can’t train at all. They key is learning how to strike a balance between training, nutrition, fitness, and the rest of your life. It’s not as easy as it sounds.

“I see a lot of people who have similar obligations really struggle when it comes to finding a balance,” says Grage. “They feel like ultimately something suffers. But it doesn’t have to. Fitness isn’t just something we do in our house—it’s our way of life.”

Wanting to devote as much time as possible to your family is admirable, but don’t use it as an excuse to relish in your unhealthy ways. Commit to fitness, get your family involved, and lead by example. Not sure where to start? Follow these Grage-approved steps.

1 Reframe Your Mindset

Before you make any physical changes, you need to change your mindset. If you keep thinking your moves toward a healthier, fitness-focused lifestyle are a burden to your family, you’ll undoubtedly fall off the wagon. No one wants to better themselves at another’s expense—especially not at the expense of loved ones. Remind yourself that that’s not what you’re doing. You’re creating a healthy change for everyone. Get excited. Making healthy habits something fun that everyone can enjoy is crucial to the success and longevity of your new lifestyle. It’s not an obligation; it’s an opportunity.

“Making healthy habits something fun that everyone can enjoy is crucial to the success and longevity of your new lifestyle.”

2 Make Meal Prep Fun

Meal prep doesn’t have to mean hours slaving over a stove and filling up Tupperware by your lonesome. Make meal prep a family affair, and get everyone involved. When you cook meals at home, explain the importance of a balanced diet to your children.

Make sure you have as many healthy options as possible available on hand, and limit the sugary cereals and candy bars that might line your pantry and fridge—for example, trade in those brownie bites for pre-cut celery and peanut butter or air-popped popcorn. This will help you realize that clean eating is a lifestyle choice, not a short-term sacrifice. “My wife and I don’t diet,” says Grage. “That’s just a horrible word that sets people up for failure and makes all of your life-long changes sound like a short-term remedy. Instead, we just eat healthy and take care of ourselves.”

“Make meal prep a family affair, and get everyone involved.”

Even when he’s really dialing in is nutrition for a shoot, James doesn’t resort to dieting. Instead, he just thinks of it as another stage of discipline in his eating. This way, he avoids the all-too-common yo-yo dieting. “Year round I eat well, and even at 40 I’m always no more than 4 weeks out from photo-shoot shape,” Grage explains. “When I’m done with the shoot, I don’t ‘fall off a cliff’ with my program—I just go back to my maintenance plan.”

What helps him maintain his lifestyle? Family support. “The great thing about it is my whole family eats this way,” he says. “My meals don’t isolate me—they bring us all together. This way, I’m also teaching my kids healthy eating habits that last a lifetime. That’s when habits start, when you’re young.”

3 Exercise Together

While you don’t want your children positioning themselves under the squat rack or hanging around the heavy weights, it’s still possible to teach them about the importance of exercise on a regular basis. Grage always finds ways to include the most important people in his life in what he feels is the most important part of his day: his training time.

In addition to being a way to blow off stress and reinvigorate your body, exercise can be a powerful bond between you and your children. It is for James. “My 7-year-old son loves doing jumping jacks and push-ups with me,” he says. “I’ve never forced it on him. He wants to do it because in our house we make fitness fun. That’s the key to making anybody want to do anything. Make it enjoyable.”

“In addition to being a way to blow off stress and reinvigorate your body, exercise can be a powerful bond between you and your children.”

Not sure how to get your children involved? Follow these tips to get them tuned in at any age:

Pre-school: Nothing’s more motivating than your tot cheering you on. Young children can serve as motivational coaches whether you’re pushing them in their stroller around the track, or they’re stretching alongside you during your post-workout cool-down. Don’t be afraid to teach them basic bodyweight exercises such as push-ups, sit-ups, jumping jacks, bodyweight squats. Take advantage of any daycare services your gym offers and talk to your little ones about why it’s so important for mom and dad to be in shape. They’ll feel more involved and excited to be a part of your commitment to a healthy lifestyle.

Elementary School: Once your children are a bit older, they’ll be able to take on an even more active role in your fitness journey. Have them run with you for a few minutes or perform a few basic exercises or—if they’re bitten by the fitness bug—consider running sprints. End the day with stretching, deep breathing, and maybe a walk for a few minutes to cool down. Your encouragement and example might even pique their interest in team sports where they’ll learn about fitness, commitment, and sportsmanship.

Middle and High School: If your children are a bit older, consider taking them to the gym with you. Different gyms have different policies, but many allow teenagers to attend if accompanied by a parent. This is an opportunity to work one-on-one with your child and teach them a bit on proper form, setting goals, and possibly incorporating their training into helping them perform better at team sports. Consider setting up a rewards program to help them reach certain goals. The benefits could be greater than you realize—even positively affecting their schoolwork. According to a report by The Institute of Medicine, children who are more active have greater attention span and perform better on standardized testing than their less-active peers.

Perhaps more importantly, these changes will stick with them later on down the road. “My kids may or may not continue a health and fitness lifestyle when they’re older, but they’ll know the difference between good and bad lifestyle choices,” says James. “From there they can choose, but I believe it’ll be an easy choice for them. They don’t feel like they are missing out or deprived. As a family, we still have our indulgences. We’ll go get ice cream on the weekend or order the occasional pizza.

“At the end of the day, when it comes to getting my family excited to go do something physical, I never have to twist their arm or bribe them. They are always ready to do it. That’s the environment that my wife and I have created.”


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Strong-Arm Tactics: James Grage's Superset Arms Workout

Life isn’t always fair. Losing 50 pounds of hard-earned muscle and living with chronic pain isn’t fair, but fair is just another four-letter word that starts with “f.” I didn’t choose to be critically injured, but I don’t use my injury as an excuse. Your life and your body are what you make of them. Today, we’re going to make a pair of badass arms.

This workout, like any other, is more mental than physical. Training is about your ability to tune in to your body, focus on each and every single rep, and make every one count. That’s where growth occurs. When you’re uncomfortable, and it hurts, you force your body to adapt. Believe me, this workout will force your biceps and triceps to adapt.

Strong Arms Workout: Overview
Watch The Video – 12:17

Strong Arms Tactics

This workout is built on two supersets and one giant set. Each superset begins with a biceps curl and finishes with a triceps extension. The final combo is a giant set finishing with back-to-back triceps exercises.

I don’t really like to rest; I like momentum. When I do these supersets, the intensity is high and my heart rate is elevated. I want to build muscle and burn fat at the same time. Too many times I see people go to the gym and just check sets off their lists. Make sure you train with focus and intensity. Push yourself out of your comfort zone. If you hit a wall, rest-pause, shake it out, and get right in your head again.

This workout starts with a short cardio warm-up. It lasts just long enough to get some blood flowing and get you mentally ready for the work ahead. I take this time to visualize the upcoming exercises.

“Each superset begins with a biceps curl and finishes with a triceps extension.”

I then warm up with chin-ups to prime my biceps and push-ups to prepare my triceps. I don’t do them to fatigue—just enough to stimulate the muscle. In between the push-ups and pull-ups, I do some light stretching.

Don’t take your warm-up lightly. Injury is no joke, unless you want to take a couple months off from training. There’s no need to jump in too fast, because trust me, we’re going to kill the workout.

Strong Arms Workout



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