Quadriceps Development For Rookies

Are you a rookie looking to develop huge quadriceps?

Let’s face it, a bodybuilder with chicken legs looks awful. That’s the cornerstone of all bodybuilding jokes. There is nothing worse than going to the gym and seeing a bodybuilder with a huge upper body. Take a look down and they have quadriceps that look as if they’ve never been trained.

Prior knowledge dramatically influences a person’s decision to train legs. If they don’t know how to properly train them, then what is the use of doing it?

This article is intended for readers who are interested in improving their knowledge. Learn what the quadriceps does and learn proper exercises to make them bigger.

Quadriceps Anatomy

The quadriceps muscle consists of several different sections. The psoas major and minor allow for flexion and lateral rotation. The iliacus also allows flexion and lateral rotation. while the rectus femoris allows for flexion and extension. When your hip is flexed, the vastus medialis, intermedius, and lateralis all allow for extension.

The adductor magnus helps the quad rotate laterally and allows for adduction. Finally, the adductor brevis and longus both allow for adduction, medial rotation, and flexion. These sections may be hard to understand. Still, it`s important information if you`re looking to build great quadriceps.

Quadriceps Exercises

You`ve learned the different sections of the quadriceps muscle. It’s time to learn some of the exercises used to make them stand out. Here’s two good bodyweight exercises. The first is the freehand jump squat. Next, there’s an exercise commonly referred to as the wall sit. This is where you sit on a wall like there is a chair underneath you. Stay in that position until you are fatigued.

My favorite quadriceps exercises use a dumbbell. They are the dumbbell squat, dumbbell lunges, dumbbell step ups, iron cross, plie dumbbell squat, and dumbbell squat to a bench.

If you have access to machines, leg training is much easier. What’s the best exercises that you can do on a machine? They are: the leg press, leg extension, lying machine squat, hack squat, smith machine squats, thigh abductor and thigh adductor. Make sure that you use proper form on all of these exercises. Incorrect form can prevent you from reaching your maximum potential. It can also lead to injury.

Quad Routine Tips

Alternate your leg workout every week. Change around the number of reps and sets. Do different exercises, change the amount of rest between sets. Always open up your mind into trying something new. Training quadriceps can be painful. Very few people can bare the thought of training them. This is where dedication comes in handy. If you want it badly enough, you will do it.

Zach Bashore


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