Building them quads ??

[Diced]

Hey fellas, im deadset at a wits end with my leg development . Ive tryed heavy/low rep ive tryed sprints ive tryed high rep/descent weight ive tryed 8-12 ,15-20 . These bitches just wont grow i cant even get any striations . My upper body is coming along nicely im pleased with it but my legs in particular my quads just suck . my hammys arnt that bad and my ass is huge which sucks. Im limited u c coz i cant squat heavy coz my lower back is fuckd i can squat but cant really go over 4 plates which sucks. any tips im sure some of u have overcome this .

 

[donjob]

i'm a huge advocate of hip belt squats. fuckin love them. how do you squat? wide stance? if so that may have something to do with that badonkadonk. or it's just genetics. either way bro, if you haven't tried hip squats then get on it. i do my usual leg workout now, then finish off with hip squats at a moderate weight and blast them shits. looks like this

backsquats: 5x5 sometimes a 6th set back down at 135 and just rep it out for the hypertrophy. went to wide stance now to hit hams and glutes and for power

leg press: no need for a warm up really, right into 5x5 heavy as possible. blast my quads

calve raises: start out heavy, do as many as i can, then do drop sets until i hit a predetermined number or i just can't walk and want to cry

straight leg deads: starting to sort of cut these out since i've switched to wide stance on back squats and my back is usually still pumped from deads and bent over rows on wednesdays.

finally onto hip squats! then crawl out of the gym. this is working for me, mixing heavy with hypertrophy but everyone's body is different, also i never used to work legs when i was younger so they're sort of playing catch up and growing pretty quick.
good luck bro

 

[Diced]

nah im sure its genetics coz ive always had a big ass, im white but semi built like a black man i can run like a mother f***** thats about the only advantage its a pain coz it ruins my physique in my opinion some chicks dig it tho . cheers buddy

 

[donjob]

my buddy's the same way, never did legs until recently and can out squat me. pisses me off to no end. can run like a motherfucker too. oh well, i have chicken legs

 

[Diced]

yeah b4 my lower back f**** up i could lift some weight,ass to the grass aswell . id rather have more developed quads to b honest . but its all in the glutes when it comes to deep squatting .

 

[josh223]

My legs went from bird legs to HUGE. And I am a naturally skinny guy. I just made sure to never go a week without doing either squats on 2 separate days, or squats on one day and deadlifts on another.

you dont have to go too heavy, as long as you get 5-8 reps each set and going deep at least parallel to the ground.
I prefer to do 6 sets of 7 for a few weeks, then do 4 sets 10 for a few weeks, then 5x5, then 12 reps etc.. change it up but stick with one repetition range for a month then switch it.

also if you have a wide stance your ass will get bigger, if you do close stance, your quads will get bigger (i think, or is it other way around? lol)

 

[Diced]

yeah i no the key has something to do with the squat . its just whenever i squat i get more activation through my glutes/hams then quads . even though when im moving through the movement i can feel my quads working . i think thier just my downfall so im gunna have to blast them and eat eateat

 

[pbfanatic321]

Try a closer stance squat like Ronnie Coleman usually does. He does a constant motion and does not come all the way up so there is constant strain on the legs. I'm sure you've seen his infamous leg training video.

 

[Diced]

i have but thats ron coleman he could jump around on one foot with a dumbell in his hand and still make all kinds of gains .

 

[DaHurt]

i have but thats ron coleman he could jump around on one foot with a dumbell in his hand and still make all kinds of gains .

But it IS effective for targeting the quads! I started narrowing my stance on back squats, and doing front squats, and my quads have grown incredibly.

I get better growth for legs when I keep volume extremely high (eg 20+ reps on leg press etc.).

 

[BigFella]

For what it's worth: I spent six years rowing (a long time ago). In other words I did hundreds of thousands of narrow stance squats. My legs have always been my biggest part, and the easiest to re-pump. And I can always push the stack, even when I'm not looking that good!

 

[Diced]

thanks boys, ill take it all into the gym with me next legs day

 

[mistah187]

Gotta go heavy bro. Heavy for like 8 to 10 reps. 3 sets. On hack squats. Then go,straight to the quad extensions. If u want them wheels to grow take smaller breaks in between sets, 30 to 90 seconds. If ur lookin for strength 5 reps a little longer rest in between.

 

[THE GREEK]

Medium to narrow width squats ass to ankles. Front squats and hack squats got mine up to 30".

 

[BigKentucky]

Depth before dishonor bro...

Vary up your leg workouts. One training session hammer squats as your major exercise. Next workout....hammer leg press. Next one hammer the hack squats...ALWAYS GO DEEP ! Never let your legs get into a routine !!

PS...if you also want added size pin your quads all over the place. Just a suggestion

 

[jmart87]

Try per exhausting them with leg extensions 12-15 rep range for four sets... Can you do hack squat? If so get a narrow stance and feet lower on the platform that targets the sweep good... Sounds like you got the strength just increase the volume and intensity

 

[donjob]

Gotta go heavy bro. Heavy for like 8 to 10 reps. 3 sets. On hack squats. Then go,straight to the quad extensions. If u want them wheels to grow take smaller breaks in between sets, 30 to 90 seconds. If ur lookin for strength 5 reps a little longer rest in between.

i have to disagree with the leg extensions. puts alot of strain on the knee and not a very natural movement as far as lifting heavy objects go. your quads will get blasted from squats, leg press and hip squats as it is. unless you use a light weight and go for a huge volume of reps, i think it's a waste of time. just my .02

 

[BigKentucky]

i have to disagree with the leg extensions. puts alot of strain on the knee and not a very natural movement as far as lifting heavy objects go. your quads will get blasted from squats, leg press and hip squats as it is. unless you use a light weight and go for a huge volume of reps, i think it's a waste of time. just my .02

I have to disagree with your disagree !

Nothing hammers the tear drop harder than a full range of motion extension. You talk about strain on the knee....would 505 lbs not be strain on your knee ?? Really...lets think about it...your seated...back supported..and all you have to do is worry about extending your leg. If you're worried about tension or strain then go lighter but rep out like a motherfukker.

I have never heard of someone saying that extensions were and are a waste of time

I have NEVER had a knee injury..and I've lifted some god awful amounts of weight with my legs...and I make a point to do at least 5-8 sets of extensions at the end of each and every leg smashing workout. Just sayin'....

 

[Diced]

well i tryed shoulder width stance squats, to my surprise wasnt to harsh on my back . wasnt able to lift to heavy but i got 3x20 and 3x15 and 3x12 @ 60kg,100kg and 120kg. No effect quads wont even remotely saw neither were my hamms or glutes i mean the next day they felt jacked but not sorw ... ghrp/cjc much ? hajha

 

[Diced]

also finished off with ss extensions into hamcurl 12/12/12/12/12/12/