BIGGER QUADS in 3 Easy Steps!! (Backed By Science)

Having small legs can destroy your confidence as well as ruin your well-rounded physique. In this video, we will discuss 3 tips on how to accelerate your quad growth and get the bigger quads you've been dreaming of!

Tip 1: Optimize Your Training Volume
The ideal volume for quad growth can vary depending on factors such as your training experience, genetics, recovery capacity, and overall workout program. However, a general guideline for optimal quad growth is to aim for a total of 10-20 sets per week, spread across various exercises.

Here's a suggested breakdown:
1. **Compound Movements (e.g., Squats, Lunges): ** Allocate around 4-6 sets per week. These exercises target multiple muscle groups and should form the foundation of your quad training.
2. **Isolation Movements (e.g., Leg Extensions, Hack Squats): ** Include 6-10 sets per week. Isolation exercises specifically target the quads and can help you focus on muscle development.

Remember, the key is not just the total number of sets but also the quality of each set. Make sure you're lifting with proper form, engaging the target muscle, and progressively challenging yourself over time. Listen to your body and adjust the volume based on your recovery and progress.

Tip 2: Vary Foot Position (Leg Press, Split squats, squats, etc)
This strategic alteration not only targets different muscle groups but also promotes overall muscle development and functional strength. When you vary your foot position, you alter the biomechanics of the exercise, leading to shifts in the load distribution across muscles. For instance, when you are performing leg press adjusting your foot width and angle can emphasize various parts of the quadriceps, hamstrings, and glutes. If you have a high foot placement, you will be biasing your glutes and hamstrings more. A narrow foot position biases your outer quads, while a wider foot position biases your inner quads. By switching up your foot placement regularly, you challenge your muscles from different angles, preventing plateauing and ensuring well-rounded growth.

Tip 3: Increase Your Time Under Tension
• Low TUT (0-20 seconds): Focus on strength and power; suited for explosive movements.
• Moderate TUT (20-40 seconds): Optimal range for muscle hypertrophy.
• High TUT (40-60+ seconds): Emphasis on muscular endurance; increased metabolic stress.

By controlling and prolonging time under tension, you create a greater stimulus for muscle growth and adaptation to take place. This principle is especially important for muscle hypertrophy since longer periods of tension will induce microtrauma in the muscle fibers which ultimately lead to growth. There are many techniques you can vary your time under tension such as prolonged eccentric contractions, isometric holds, etc, you need to optimize this important core principle to accelerate your quad growth.

Timestamps:
0:00 Intro
0:33 Tip 1
2:13 Tip 2
3:43 Tip 3

Disclaimer: To avoid any injuries or harm, make sure you check your health with your doctor before exercising. This channel offers health and fitness information. You should not rely on this information as a substitute for professional medical advice, diagnosis, or treatment. By performing any fitness exercises without supervision like with this video, you are performing them at your own risk. See a fitness or medical professional to give you advice on your exercise form. Brendon Lee Martinez will not be responsible or liable for any injury or harm you sustain as a result of this video.

#legday #legworkout #bodybuilding

[BrendonLeeMartinez]

Thanks so much for watching! If you enjoyed, be sure to leave a like and subscribe :)

[Christopher_Boyd]

Good luck in the DPT. It's a rewarding job.

[salescamilla]

Just bought a compact leg press, how do I get a chart u use for foot positions.