One of the most difficult muscle groups to build is probably the quadricep. You may just pump a few reps with bicep curls and you see gains within a few weeks. Perform exercises such as leg extensions for the same time period and still you see little or no gains at all. The development of the quad muscles may vary from person to person such as intensity of current workout and genetics. If you want to build massive and powerful legs, follow the exercises shown below according to the order as shown with a day or two of rest in between sessions.
The squats. Squats should be never let out of your program. This is because the squats build over all leg strength and development. It also helps build endurance (while using light weights and higher reps) and targets different muscle groups such as the shoulders, arms and the lower back. With squats, you can also continue with other more advance exercises. Here is how to perform the squats.
- Stand in front of the squat rack and load the bar across your shoulders while holding them firmly with your arms.
- While keeping your head up, back straight and your chest up, bend your knees and lower yourself until your legs are almost parallel to the floor. Maintain a straight torso as much as possible throughout the move to emphasize the stress on your quad muscles.
- Push back up to the starting position. Repeat this exercise for 8 to 10 reps for four sets. Rest for no more than 90 seconds in between sets.
The front squats. This squat variation targets the quadricep muscles and the outside sweep of the thighs.
- Step up on the rack and bring the bar across your front shoulders while keeping your elbows high, grasp and cross your arms on the bar to control it. Lift the weight off the rack, step back from the rack then put your feet shoulder width apart for balance.
- Bend your knees while keeping your head back, chest up and lower yourself until your thighs are almost parallel to the floor. Raise yourself back up to the starting position then repeat for 12 to 15 reps for three to four sets with approximately 90 seconds in between sets.
The leg press. This exercise helps build the mass of the thighs. This exercise allows you to lift weights twice as much as you could with conventional squats due to the diminished strain on the lower back.
- Using a leg press machine, position yourself under the machine and place your feet on the cross piece. Begin by bending your knees and lowering the weights as low as possible until your knees almost touch your shoulders.
- Then press the weights back up until your legs are almost fully extended. Performing this exercise with a wide feet stance targets the inner thighs while the outer thighs are targeted with your feet close to each other.
These exercises for the quadricep are the basic mass and strength building exercises you must perform during your legs day. Due to the high risk of injury that you may get out of these exercises, perform them with the supervision of a trainer, a training partner to spot you and with proper warm up.