How to *TRANSFORM* Your Quads With Only 3 Exercises

SICK of having chicken legs? I got you - here's exactly how to get HUGE quads with only 3 exercises ;)

NUTRITION GUIDES:

Code "liftwsarah" to save:
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THANKS FOR STOPPING BY. I LOVE YOU ALWAYS,
-Sarah :)

STUDIES/SOURCES IN ORDER:

Multi-Joint vs Single-Joint Exercise’s Effect on 1RM:
Greater Knee Extension in Squat vs Deadlift
Muscle Recruitment Front vs Back Squat:
Range of Motion and Muscle Growth:
Muscle Damage and ROM:
Split Squats and Squat 1RM
RIR vs Failure

MUSIC USED (IN ORDER):
Lawrence Walther - Oceanview
John Coldrain - Future Thoughts
Purrple Cat - Distant Worlds
fourwalls - True Love Sound 
Osaki - The World In Colours
Sleepermane x Dontcry - Habituals 
azayaka - Keeping Time

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tags:
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[PoorlySoup]

I've learned that when people say that their "personal favourite" exercise is Bulgarian Split Squats, they mean for effectiveness, not for enjoyment.

[tammystiletto]

Thank you!! Everyone focuses on glutes and I’m over here *with* glutes wondering how to get these quads!

[jmcsquared]

Best advice for quads I got was watching strongman Robert Oberst. He said, to make sure you get your reps in. So, I decided to stop just doing heavy only on leg days and instead do drop set squats to the pins in a rack, to failure. It's a suicidal squat protocol, but it makes me sore like nothing else in the leg dept, and gains are coming in spades.

[jddonov]

Leaning back in the leg extension has been shown to increase muscle growth of the rectus femoris by about 170% than regular sitting. If you don't have access to a leg extension machine then just do reverse Nordic curls. You can reduce the load by holding onto the edge of a table if you need to.

[sheldoncooper]

This is No Joke the BEST Quad Video i ve seen in Years Especially the Bulgarian Split Quad You got a Sub.
And Yeah I Love Leg Extension especially in the 6 to 8 Rep Range
Try to hold the Highest point for 2 Seconds that really does it.
You dont even have to go THAT High.

[benjudd]

I’m glute dominant. And the que push your knee forward over the toes and pushing back to straighten the leg really helped focus on the quads.

[derpy_blue]

I'm all for that science based lift with Sarah 🤓💪

[Franziska]

Feels good to be quad dominant plus having big calves bc of horse riding. 😁

[nathanyoder]

Thanks for the tips! I have been trying to get my quads stronger lately!

[ripxdoc]

can't hear you over the sound of my tree trunk quads and calves 😂

happy sunday boss! all the best for the next week

[daleo]

Sheesh I’ve tried various alternatives for the hack squat since I don’t have access to a machine. Never tried the smith machine squat until seeing this video. It’s definitely the one I’ll be using. Thanks heaps!!

[Martin]

I never thought about the adductor machine for size growth! I will have to try

[strong]

Wow this is a great quad video, thanks lady!!!❤

[Bunny]

I always wanted chun li quads so I’m here for quad growth

[floraghorbani]

Thank you! Can u do a similar for hamstrings?

[modest_]

Great stuff ! completed the same leg workout yesterday 24 hrs later doms is kicking in ouucchh

[skeez]

Another great video!!! Thanks for the tips!!!

[nkkcatharne]

Thanks Sarah, all your video’s have been a major gamechanger. I was just wondering: how do I divide training quads and glutes? I’d like to hit them both, but not sure if I should train them on the same day. Thanks again, you’re absolute body goals 😎💪🏼

[timjeffries]

Smith machine also allows different foot positions, feels good.

[solm.]

Sarah, I've ALWWAAYS struggled with quad growth.. I have been stuck for years without any growth. I used to train them rigorously and no results. As in, I had wobbly legs after every leg workout. Still toothpicks. :(