Bodybuilding Simplified: Quads

Summary

This comprehensive guide covers everything you need to know to build big quads. It emphasizes the importance of lower body compound exercises like squat variations and isolation exercises such as leg extensions. The video suggests 1 to 3 workouts per week with 12 to 18 sets, focusing on rep ranges from 5 to 15 for compound exercises and 8 to 30 for isolation. It stresses the necessity of deep squats for optimal quad activation and injury prevention, as well as tips like heel elevation for enhanced quad emphasis. Aim for a balanced approach to avoid disproportionate quad development and maximize muscle growth.

Takeaways

• 🏋️‍♂️ Squat Variations: High bar squats are recommended over low bar squats for focusing on quad development due to the upright torso position.
• 🧘‍♂️ Lower Body Compound Exercises: Exercises like the squat, front squat, and hex bar squat are essential for quad growth, with a preference for squat variations.
• 🦵 Isolation Exercise: The leg extension is highlighted as the primary isolation exercise for targeting the quads effectively.
• 🔢 Recommended Workout Frequency: The script suggests one to three workouts per week for quads, with two workouts being ideal for most people.
• 🧗‍♂️ Genetics and Training: Individuals with above-average quad genetics might only need one workout per week, while those with less developed quads should train at least twice a week.
• 📈 Sets Per Week: A range of 12 to 18 sets per week is recommended for quad training, with specifics on how to structure these sets within workouts.
• 💪 Rep Ranges: For the main compound exercise, a rep range of 5 to 15 is advised, while for isolation exercises like leg extensions, a range of 8 to 30 reps is acceptable.
• 🔑 Emphasis on Form: Proper form is crucial, especially for exercises like leg extensions, with a focus on top contraction and maintaining form throughout the set.
• 🔍 Going Below Parallel: To effectively work the quads, it's important to go below parallel during squats, which also reduces injury risk and increases muscle activation.
• 👟 Heel Elevation: Elevating heels with a plate or weightlifting shoes can help with deep squats and emphasize quad activation, particularly for those with poor ankle mobility.
• 🌱 Long-Term Benefits: Training with proper form and deep squats is beneficial for long-term health and muscle growth, avoiding the pitfalls of chasing heavy weights without control.

Q & A

What are the two types of exercises recommended for developing quads?

The two types of exercises recommended for developing quads are lower body compound exercises and isolation exercises.

Which exercises are considered lower body compound exercises for quad development?

Lower body compound exercises for quad development include squats, front squats, hex squats, and any exercise that is classified as a lower body compound.

Why are squat variations particularly recommended for quad growth?

Squat variations are recommended because they are one of the best tools for getting big quads, emphasizing the quad muscles more effectively than other exercises.

What is the recommended squat technique for focusing on quads rather than glutes and hamstrings?

The high bar squat is recommended over the low bar squat because it puts the torso in a more upright position, emphasizing the quads rather than the glutes and hamstrings.

What is the primary isolation exercise for targeting the quads?

The leg extension is the primary isolation exercise for targeting the quads.

How many workouts per week are recommended for quad training?

The recommended number of workouts per week for quad training ranges from one to three, with two workouts per week being the most common recommendation.

What is the recommended range for the number of sets per week for quad training?

The recommended range for the number of sets per week for quad training is between 12 to 18 sets.

What rep range is suggested for the main lower body compound exercise during quad workouts?

The suggested rep range for the main lower body compound exercise during quad workouts is between 5 to 15 reps.

What rep range is suitable for leg extensions as an isolation exercise for the quads?

For leg extensions, any rep range between 8 to 30 reps is suitable, as long as the focus is on proper form and top contraction.

Why is it important to go below parallel when performing squats?

Going below parallel during squats is important for more activation in the quads and glutes, reducing the risk of injury, and ensuring that the exercise is not just a powerlifting movement but also a muscle-building one.

What are the benefits of elevating heels during squats for quad development?

Elevating heels during squats can help with ankle mobility issues and emphasize the quads more, leading to better quad activation and growth.

Outlines

00:00

🏋️‍♂️ Quad Training Essentials

This paragraph outlines the fundamental exercises for developing quad muscles, emphasizing the importance of lower body compound movements like squat variations, and isolation exercises such as leg extensions. It highlights the superiority of the high bar squat over the low bar squat for targeting quads more effectively due to the upright torso position. The paragraph also discusses the frequency of workouts, suggesting one to three sessions per week depending on individual quad genetics and experience, and recommends a range of 12 to 18 sets per week. It details the rep ranges for both main and isolation exercises, advocating for lower reps on the main exercise to maximize quad activation and higher reps for isolation exercises to ensure thorough muscle stimulation.

05:02

📐 Deep Squat Technique and Heel Elevation

This paragraph focuses on the technique of performing deep squats to maximize quad development and reduce injury risk. It stresses the importance of going below parallel during squats and provides advice on how to achieve this depth if there are difficulties. The benefits of deep squats include increased quad and glute activation and better control over the weight. The paragraph also introduces heel elevation techniques using a plate or weightlifting shoes to improve ankle mobility and further emphasize quad engagement. It concludes with a reminder of the importance of proper squat form and the potential long-term benefits for muscle growth and joint health.

Keywords

💡Quads

Quads refer to the quadriceps muscles, which are the four large muscles at the front of the thigh. In the context of the video, quads are the primary focus for muscle development. The script emphasizes the importance of training quads to achieve a balanced and aesthetic physique. For example, the video suggests that viewers need to work on their quads to 'get big quads' and provides exercises specifically targeting this muscle group.

💡Lower Body Compound Exercises

Lower body compound exercises are multi-joint movements that involve several muscle groups in the lower body, including the quads. The script mentions that these exercises are essential for quad development, with squat variations being particularly recommended. The video suggests high bar squats over low bar squats to emphasize quad activation rather than the glutes and hamstrings.

💡Isolation Exercises

Isolation exercises are movements that target a specific muscle group with minimal involvement of other muscles. In the video, leg extensions are highlighted as the primary isolation exercise for the quads. The script explains that isolation exercises like leg extensions are crucial for focused quad development, as they allow for direct and intense stimulation of the quad muscles.

💡High Bar Squat

A high bar squat is a variation of the squat exercise where the barbell is placed high on the upper back, resulting in a more upright torso position. The video recommends the high bar squat for quad development because it emphasizes the quad muscles more than the low bar squat, which places the bar lower on the back and shifts focus to the glutes and hamstrings.

💡Leg Extensions

Leg extensions are a machine-based isolation exercise that targets the quads by extending the leg against resistance. The script describes leg extensions as an 'absolutely amazing' exercise for quad development, highlighting its effectiveness when incorporated into a workout routine to stimulate and grow the quad muscles.

💡Workouts Per Week

The number of times one trains a specific muscle group within a week is referred to as 'workouts per week.' The video provides a range of one to three workouts per week for training the quads, with two workouts being the most common recommendation. This advice is tailored to the individual's current quad size and genetic predisposition, with adjustments for those with above-average quad development or those needing to add size to their legs.

💡Sets Per Week

Sets per week refer to the total number of sets performed for a specific exercise or muscle group within a week. The script suggests a range of 12 to 18 sets per week for quad training, which is intended to provide a comprehensive stimulus for muscle growth. This number is used to structure the weekly training plan, with options for different combinations of main and isolation exercises.

💡Rep Ranges

Rep ranges refer to the number of repetitions performed for a given set of an exercise. The video differentiates between rep ranges for compound exercises (like squats) and isolation exercises (like leg extensions). For the main exercise, a rep range of 5 to 15 is recommended, while for isolation exercises, any range above 8 reps is acceptable, with a focus on proper form and muscle contraction.

💡Deep Squats

Deep squats involve lowering the body until the hips are below the level of the knees, also known as 'breaking parallel.' The video emphasizes the importance of performing deep squats for quad activation and injury prevention. Deep squats are said to activate the quads and glutes more effectively and reduce the risk of injury by allowing for better control of the weight.

💡Heel Elevation

Heel elevation is a technique used during squats to improve the depth of the squat or to shift the focus onto the quads. The script mentions two methods of heel elevation: using a small plate under the heels or wearing weightlifting shoes. This technique is beneficial for those with limited ankle mobility and can enhance quad activation by changing the body's posture during the squat.

💡Bodybuilding

Bodybuilding is the sport of developing one's physique through targeted weight training and diet. The video's theme revolves around bodybuilding principles, specifically focusing on quad development. The script provides bodybuilding tips and exercises to help viewers improve their quad size and overall physique, aligning with the broader goals of bodybuilding.

Highlights

The video aims to provide comprehensive information on how to develop big quads.

Two types of exercises are essential for quad development: lower body compound and isolation exercises.

Squat variations are recommended as they are highly effective for quad growth.

High bar squat is preferred over low bar squat for emphasizing the quads rather than glutes and hamstrings.

Leg extension is identified as the primary isolation exercise for targeting the quads.

The recommended frequency of workouts for quads ranges from one to three times per week.

For those with good quad genetics, one workout per week may suffice, especially if already well-built.

Individuals with less developed quads should train at least twice a week.

A total of 12 to 18 sets per week is suggested for effective quad training.

The main exercise should be performed first in a workout while power is at its peak.

The rep range for the main exercise should be between 5 and 15 reps.

For leg extensions, any rep range from 8 to 30 is acceptable, with a focus on form and contraction.

An example workout structure is provided, incorporating main and isolation exercises.

The importance of going below parallel during squats for maximum quad activation is emphasized.

Deep squats are recommended for reduced injury risk and better control of weight.

Elevating heels during squats can improve ankle mobility and emphasize quads more.

The video offers additional resources on bodybuilding and thanks its Patreon supporters.

Transcripts

this is the last video about quads that

you will ever need to watch we will work

our way through every single piece of

information that you need to know to get

big quads there are two types of

exercises that you need to do to get the

best results you need a lower body

compound exercise and an isolation

exercise so let's take a look at lower

body compound exercises first the

exercises that belong into this category

are for example the squad the front

Squad like press or the hex Squad and

many others basically any quad exercise

size that classifies as a lower body

compound I would highly recommend going

with some kind of squad variation though

as it is just one of the best tools for

getting big quads don't get me wrong you

can still build massive quads without

ever doing a single Squad in your life

but if you can squat then don't be lazy

and squat all right and by the way

always go for the high bar squat instead

of the low bar squat because the low bar

Squad puts more emphasis on your glutes

and hamstrings and that's not what you

want when you are trying to grow your

quads the high bar Squad will put your

torso in a more upright position which

will emphasize your quads that's why the

high bar Squad is superior to the low

bar squat when it comes to building our

quads now let's take a look at the

isolation exercises the funny thing is

that basically the only good isolation

exercise for the quads is the leg

extension so the choice is pretty simple

here the exercise is just absolutely

amazing so if you can do it you

definitely need to take advantage of it

all right now that you know which

exercises you should use use let's go

over how many workouts and how many sets

you should do per week and also what

kind of repr ranch you should use the

number of workouts that I would

recommend for the quads is one all the

way to three workouts per week but for

most people I would recommend two

workouts per week and if you are

struggling with the size of your quots

you can go up to three workouts per week

but if you are like me and you have

above average quot generics then you can

get away with just one workout per week

but that only applies if you have

already spent some time in the gym and

your quots are all already well built

the reason why you would want to do this

is that if your quad genetics are way

too good then your quads will become

disproportionate to the rest of your

physique and worst of all you will not

be able to fit into any pants trust me

it sucks but if your legs look like

noodles you need to train them at least

two times per week there is no going

around that you have to put the work in

when it comes to the number of sets per

week I would recommend something between

12 to 18 sets per week this number is

very accurate I will tell you more about

it a little bit later now let's take a

look at the rep ranges we will split the

exercises into a main exercise and an

isolation exercise for the main exercise

you will choose a lower body compound

exercise of your choice the main

exercise will always be done as the

first quad exercise of the workout which

means that your power will still be at

its peak that's why the rep range on the

main exercise can be as low as five reps

all the way to 15 reps I wouldn't

recommend going above 15 reps on the

main exercise if you have ever did like

three sets of 20 reps on a squat with

some challenging weight you know that

your quads were not the limiting factor

cardio was the limiting factor that's

why it's better to stay in the low rep

renes when you are doing any of the

lower body compound exercises when it

comes to the isolation exercise it's

most likely going to be the leg

extensions for the leg extensions pretty

much any rep range will work as long as

you are not going below eight reps so

for example 8 to 12 or 15 to 20

everything is fine as long as you stay

between 8 and 30 you just need to make

sure that your form on the L extensions

is good and that you focus on the top

contraction pausing on top of the rep

for like a half a second to a second on

each rep will make you want to call 911

because it will be absolutely

fire this is how the example quot

focused part of your workout could look

like and if your workout is construct it

in a way that you do two main exercises

and one isolation exercise then you can

set it up like this I think that some of

you might be confused about this so let

me explain remember when I told you to

use 12 to 18 sets per week for your

quads awesome this number basically

gives you two options you can either do

three sets of the main exercise and

three sets of the isolation exercise and

you do that twice a week that would be

12 sets per week in total then there is

the second option where you either do

two different main exercises for three

sets each or you can just stick with the

one main exercise and do it for like

five to six sets and then you add three

sets of the isolation exercise on top of

that if you did this two times per week

that would equal to 18 sets per week so

these are the options that you can

choose from and after you do that listen

up because there is still one very

important thing you need to know about

training quads when you are squatting

you need to make sure that you are going

below parallel otherwise you are just

wasting your time and if you are not

sure if you are going below parallel the

next time you do squats record the sets

and take a look at what's happening and

if there is an issue then start working

on fixing it immediately remember you

are not in a powerlifting competition

there is no reason to just barly hit the

parallel and immediately bounce back go

deep and when I say deep I mean deep you

can basically go as to the grass and

that comes with multitude of benefits

most important importantly you will get

more activation in the quads and also in

the glutes you will also reduce the risk

of injuring yourself because when you do

deep squats you naturally have to use

less weight which means that you are

more in control of the weight in my

opinion this approach is way better than

if you just try to brute force it and

Chase a weight that you are not really

capable of controlling when you get

older you will thank me because all of

that will catch up to you later that's

why it's better to squat deep not only

it will be friend friendlier on your

knees but it will also build more muscle

I know that I'm talking like I'm 50

years old but this is just a fact no one

wants to hear this but everyone needs to

know this if you are not able to do a

proper deep squat then it should be on

the top of your to-do list to be able to

do so my best recommendation to achieve

a deep squat would be to practice

squatting while holding onto a sturdy

object and slowly practice that until

you are able to go basically as to

regress if you would like to see a full

video on how to achieve a deep squat

then let me know in the comments below

what we are trying to achieve by

squatting as to the grass is basically

to get more out of less weight this is a

huge part of bodybuilding another thing

that you can do to get more out of less

weight than just squatting deep is to

elevate your heels you can do that by

putting a small plate under your heels

or you can get a pair of weightlifting

shoes and they will automatically

elevate your heels a little bit there

are two reasons why you would want to do

something like this the first reason is

that if you have really bad ankle

Mobility then this simple trick will

help you to actually do a deep Squat and

the other reason is is that it will

emphasize your quads much more than if

you didn't have your heels elevated this

can be an absolute game changer for you

if you can't really feel your quads when

training them or if your quads are just

not responding to the training at all

because your heels are elevated your

whole body is in a more upright position

which is exactly what you want want when

you are trying to grow your quads the

quads will have no choice but to

grow well that's all you need to know

about training quads and if you want to

learn more about bodybuilding check out

my website where I have tons of free

resources prepared for you that will

simplify your bodybuilding Journey so

what are you waiting for it's just that

simple and as always a big thanks to all

the supporters on my patreon

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