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irontraining · **Quad Building - 101 -** 08-28-2007

QUAD BUILDING - 101

By: Matt Weik
Introduction To Quad Building - 101

A new course is available at Weik University on building massive quads. Those interested in sitting through an easy course, no need to look any further because class has just begun.

Everyone is guaranteed an "A" for the course as long as you sit through the course and pay attention (you can take notes if you wish). From there, all you have to do is take what you learned from the course and utilize it in the gym for massive quad gains.

Let's start with the basics of Chapter 1 and then get into more detail later on in the course.

Chapter 1:
Anatomy Of The Quad

Let's start off by explaining the anatomy of the quad. It's not very complicated and not much to it. Once you understand how the quad works, you will find it easier to visualize your quad workouts.

The quads are made up of 4 muscles:

1. Vastus Medialis
2. Vastus Intermedius
3. Vastus Lateralis
4. Rectus Femoris

These 4 muscles are found on the front of the thigh. They originate at the top of the femur (largest bone in the leg) and attach down on the tibia.

The rectus femoris, however, is a little different in that it goes across the hip joint and originates on the pelvis itself. It is the combination of low body fat and massive muscle that gives you that nice cut teardrop look on stage. Without low body fat, your hard work will be distorted by fat and water.

The purpose of the quads is to straighten and extend the knee (think about a leg extension). The purpose of the rectus femoris is to extend the knee, but it is also a hip flexor.

Chapter 2:
Different Parts Of The Quad

Let's start off by explaining and defining the quadriceps. The term "quad" means four. Therefore the quadriceps is made up of 4 distinct muscles.

The front of the quad is made up of the rectus femoris. Directly underneath the rectus femoris is the vastus intermedius. Then on either side of both you will find muscles that run parallel. These are the vastus medialis (on the inside of the leg) and the vastus lateralis (on the outside of the leg).

Chapter 3:
Different Quad Exercises

Barbell Back Squats
Barbell Front Squats
Barbell Hack Squats
Bodyweight Sissy Squat
Weighted Sissy Squat
Barbell Side Split Squats
Barbell Single Leg Squat
Dumbbell Squats
Bodyweight Jump Squat
Jefferson Squat
Zecher Squat
Smith Machine Squat
Leg Extensions
Barbell Step-Ups
Dumbbell Step-Ups
Close-Stance Leg Press
Wide-Stance Leg Press
Barbell Lunges
Dumbbell Lunges
Barbell Deadlifts
Dumbbell Deadlifts
Smith Machine Deadlift
Cable Hip Adduction
Machine Hip Abduction
Machine Hip Adduction

Chapter 4:
Mass Building Quad Workouts

Workout #1:

Barbell Squats 3x8-12
Leg Press 3x8-12
Walking Lunges 3x8-12
Leg Extension 3x8-12

Workout #2:

Barbell Squat 3x8-12
Barbell Front Squat 3x8-12
Barbell Deadlift 3x8-12
Barbell Step-Ups 3x8-12

Workout #3:

Smith Machine Squat 3x8-12
Dumbbell Deadlift 3x8-12
Close-Stance Leg Press 3x8-12
Walking Dumbbell Lunges 3x8-12

Workout #4:

Jefferson Squat 3x8-12
Smith Machine Deadlift 3x8-12
Wide-Stance Leg Press 3x8-12
Leg Extension 3x8-12

Workout #5:

One-Leg Squat 3x8-12 (each leg)
Bodyweight Jump Squat 3x8-12
Hip Abduction 3x8-12
Hip Adduction 3x8-12

Course Conclusion

When it comes down to it you want to focus on the mind-muscle connection. You should really feel each rep and feel the muscle working. If you don't feel an exercise in your quads, then you are probably doing it wrong or are using a weight that you can't handle and are using more than just your quads.

Most of all have fun with your workouts. If you aren't having fun, then what's the point? Utilize what you learned in this course and see where it takes you. Good luck and see you at graduation!

source: bodybuilding.com

yamaharob · 08-28-2007

good post....