Bodybuilding Simplified: Quads
Summary
TLDRThis 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
🏋️♂️ 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.
📐 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.
Mindmap
Keywords
💡Quads
💡Lower Body Compound Exercises
💡Isolation Exercises
💡High Bar Squat
💡Leg Extensions
💡Workouts Per Week
💡Sets Per Week
💡Rep Ranges
💡Deep Squats
💡Heel Elevation
💡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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