5 Tips For Growing Bigger Quads Quickly!
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- เผยแพร่เมื่อ 26 มิ.ย. 2024
- 5 Simple Tips For Building Bigger Quads
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Depth before Dishonour
We watched the same video!
VERY HONOROBURRR
That could go on a shirt 🔥
I’m getting a tattoo of this 🫡💯
@@anthonys7311fan of the young bull? 😂
Leg extensions with 20+ reps are awesome. Used to 10-12 reps and got so much knee pain. 20+ reps get 0 pain and get insane pumps and stimulus
Slow eccentrics are great for knee pain in my opinion!
@@MrSmurf459yes, and a little pause on the Bottom
@@MrSmurf459 yep, I used to be a little scared to do them because everyone says they can destroy your knees, but once I started doing them in a much slower more controlled manner really focusing on the eccentric portion, I have not had any issues/pain & I found I could go much heavier than I had previously allowed myself to (still doing high rep ranges of about 15-20)
20+ resp burn like hell 🥵☠️
I can't. Leg extension are torture.
I prefer something between 8-15 reps. 👌
Higher reps Burns to much for me and my breathe rum out quickly 😮💨
Yep, I do a pyramid on leg extensions of 50, 30, 20,16,14,12, 10 reps while stepping the weight up 1 pin each time. Slow and controlled with a proper stretch. Also the Watson leg extension has the cam load it at the stretch more too which is ideal. After each set you feel like your legs are gunna exploded and have to jump out of the machine.
Recently started doing single leg for some variation this next meso.
Never had any knee pain at all which I sometimes did when I squatted.
I then do 3 sets of controlled leg press and my quads are fried.
Squat 5-10 reps
Leg Extensions 15-20->30 reps
Hack Squat 10-15 reps
Weight lifting shoes, elevated heel
Thanks!
How many sets?
Leg press?
Leg press 10-20
Nice! Keep training, folks. My best leg gains started kicking in at 42.
Me 2. Same age. But to be fair i barely trained them till recently😁
dad gains i see
@@altceva2016 I was only strength training and powerlifting tbf. Didn't shift to hypertrophy until I decided it was time to pack on some mass before age started to catch up with me.
Plus, the injuries caught me long ago 😅🥲
I’m 25 wtf
40 here, and I would def agree. Comes with smarter training and injury prevention.
Dr. Mike this was one of your best videos. Please do one for, back/ chest training as well.
1:26 "kness over toes." My brain pictured the Loch Ness monster politely stepping over my toes.
Short, sweet, and to the point. Thank you sir!
Still in the beginner stage (more so for legs. Neglected them due to injuries- but love training them now!) I had heard a while ago that on the concentric of a SLDL imagine scooting your heels forward as you rise. This gave me an insane MMC. Along with improved technique I try to somewhat apply this to the leg press by imagining I am sliding my feet up/ down the platform as I go through the reps. That REALLY got me in tune with my quads and helped with other movements as well. If anyone has other mental cues when they are working quads please share! (PS- I have been lifting again for a year after a 5 year hiatus. I thought I knew what I was doing before but Dr. Mike makes me feel a beginner all over again haha)
Try to point your toe upwards towards your leg bone (Dorsiflexion) on the leg extension, this fries my rectus femoris quad muscle which is neglected on regular squats.
@@The_Legend715you mean the (front calf) thing ?
How is the rectus femoris trained with ankle dorsiflexion, when its primary function is knee flexion as well as hip extension? If you want to train your rectus femoris, you have to lay back into an almost horizontal position, which allows said muscle to activate.@@The_Legend715
@@ClassicTordo you mean tibialis anterior?
Great job RP! Fast, easy to understand and very informative. Please do hamstrings next 🙏
Excellent video Dr. Mike! I appreciate the detail to which you breakdown these leg exercises and how to optimize them. Quad development is a definite problem area for me. This video is gold for me!
KISS for quads. Deep squats and leg extensions are working great for me currently. ATG high bar, Platz front squats with extra heel elevation, leg extensions with focus on deep stretch. Also doing some body weight sissy squats for a few sets at the end of some leg days.
Platz style squats have really transformed by leg training. I'm 6'2" and used to feel squats in my glutes and low back, and I could never connect with my quads on front squats. I'm wearing a 20 mm heel rise shoe with an extra 1/2" elevation insole from Versalifts for my Platz work and now can finally make my quads the limiting factor.
Sink em deep!
I love the fact that this guy's videos cut straight to the point. No BS in between. Just good quality information!!!
Great content Dr. Mike!
loved this format quick to the point. great content! keep it up
Quality content as always, thanks Dr. Mike!
Amazing video Dr Mike. You are the reason why my quads are finally growing
Great advice as always! Can you do more of these videos for each muscle? I’d really like to see what you have to say about chest training. It’s the one muscle group I have the most trouble with
That was really helpful with giving rep range based on experience, never thought about doing sets of 15-20 , def gonna implement them 👍
Thank you Dr. Mike, it was most helpful! Appreciate it!🙏
I really never leave comments on TH-cam videos but sir!!!!!!! I respect your knowledge of weightlifting and want to thank you for your informative videos. Clean/to the point !!!!!!
Tomorrow I’ll have one my two leg days I have during the week, what a great time to have watched this video! Thanks Dr Mike!
Proud to say I currently incorporate all of these tips already minus the weightlifting shoes one. I do own a pair but never thought they could be used on leg press the same way as a traditional high bar squat. Gonna dust off the old reebok legacy lifters for the next leg day so I can incorporate tip 5
Thanks Mike, do a video series for every muscle! Very helpful
Thank you for posting these I listen every day while I work out blessings
Thank u Dr. Mike and Team for this helpful video :)
Thank you for all the great information
Great video as always
Thank you. This is great content.
Hi dr Mike, would you consider implementing long length partial into your workout routine? If yes, please do a video of it, I’m really interested in learning this technique from you!
Great video. Thank you.
Awesome pure gold thank you 😊
Love this short, to the points, format
I just found this channel and feel late to a wealth of knowledge. Amazing info Doc!!
good advice! i am older guy and i have been lifting over 30 yrs and this is in accordance with my experiences. every point makes sense. i appreciate it because there is a lot of bs and biased advices today (especially as for as leg development which is probably most challenging but most rewarding) which confuse beginners and direct them towards wrong way...
Love your stuff Dr Mike!
very helpful, veryy concise- thank you
Love you Dr Mike. You are the man 👍
Thanks! I’ll definitely incorporate this.
Can you do something on TRX? I really love it because it forces me to use stabilizing muscles but I saw in another of your vids that ain’t so good.
At least with a Bosu ball.
Hey Dr.Mike
These videos are super informative and very helpful for me and my clients . I have been following you since a long time and have almost seen every video of yours .
I myself am a personal trainer but don’t have in depth knowledge with in exercise science.
Can you suggest what to study ? Any courses you would suggest to increase my knowledge.
Thank you .
Ive been doing maintenance volume for my quads for the last 12 weeks and have been using belt squats in 5-12 rep range alongside a couple of sets of elevated sissy squats in 10-20. What's nuts is the SFR is so great I feel like I've just slightly grown my quads with like 5 sets a week total. If you check all of the points mentioned in the video and furthermore adjust the technical minutae based on your individual needs the quad work becomes so satisfying. P.s. belt squats are the MVP
Wow very informative, thanks
Wow, I'm actually using those rep ranges in all those exercises! 💪🏼
This video was great advice to follow and I will do what you advised Thank you
As someone who always played the long femur card, when I became real with myself, I found I could squat deep just fine, working on your ankle mobility, dropping your ego and elevating your heels will do wonders.
P.S: Learn Front Squats, they will make your back squats 'squatier'
Long femur here too. I'm struggling but front squats are definitely good. Have pretty good dorsiflexion but my right ankle isn't as good so I'll work on that.
I did the same, I ignored my ankles then I started squatting heels elevated and realised it was 100% what limited me. Started doing ankle mobility work in earnest and combined with weight lifting shoes I pretty rapidly got to the point where I was sitting on the back of my heels with 3 plates instead of feeling like I was going to fall backwards even 1 degree past parallel.
My forearm to upper arm length ratio is too high to front rack the bar without bending the shit out of my wrists. Any alternatives to front squats!
@@ericanderson7346 same here, you can use straps to loosen the bend, or use the straps themselves to wrap around the bar, and grip the end of the straps, I would check Jeff Nippard video about Front Squats to learn about it
Also check alan thrall video on them, because as he said you might not have problem with your wrist or elbows but instead with your thoracic extension.
Jeff Video: th-cam.com/video/v-mQm_droHg/w-d-xo.htmlsi=jOPSj1n6sgOriZSj
Alan Thrall Video: th-cam.com/video/JrjGBPMIn0A/w-d-xo.htmlsi=_-X67cjGAHQ5DiTH
get lifting straps and put them on the bar and hold onto those instead of the bar. It takes all the tension and stress off your shoulders, elbows, and wrists. Or start doing Front or Zercher squats on an incline board. Massive focus on Quads with those@@ericanderson7346
Thanks big man !!
Great video!!!!
I never load up the plates on the leg press since I've found it to be one of the most dangerous lifts for my lower back. Once I have 5 plates on and my butt comes off the seat, I'm at risk of walking hunched over for a week. But, I do use it with much lower weight and single leg presses with a lot of focus on the eccentric part of the movement. A few months of that has really helped my stubborn quads. I'm with you on the high rep leg extensions. I keep the weight at about 40 or 50 and grind out as many as I can. Then I do cluster sets until I have nothing in the tank.
Thanks!
this advise heals my heart and knees
Amazing. I knew of single leg squats, but I never thought of them as a knee strengthening exercise for stronger knees. Definitely going to be doing them now, ecspecially since I just got cleared after having my knee arthroscopy several weeks ago. Nice variations as well 👍
I was literally just thinking about the shoe point you made the other day. I switched from my chucks to the air max 90s and felt an immediate difference.
Wow, a quick one today. Thanks so much, Dr. Mike for sharing the tips. For me, squats are more of a breathing exercise as you mentioned.
I’ve always gone heavy on DLs, never really liked squatting. I think I’ll give this a shot👍
Thanks
Great tips! Especially the one on not overloading the leg extension. That one is violated every damn day at my gym.
I've added 3.5 inches to my quads in the last couple years.. my protocol= more frequency then once per week like i used to do. Then starting an exercise with a heavy load 10 reps with 2 RIR, as a pre-fatigue to a back off set with a light load and 15-20 reps to failure, and a final back off set with a rest pause past failure. The heavy RIR set fatigued me enough that my back off sets allowed me to go to failure more safely with much less load then I'd normally of used on a straight set to failure.
Nice
So you trained more than once per week; magic✨
I love pre-fatiguing my muscles with 1 set of heavy weights just to drop weight and go to failure. I get such a pump from that.
ily dr mike thanks for the tips ! ❤️🔥
Always enjoy your videos! What are the best exercises for leg strength and growth with a bad knee? (Loss of patellar cartilage due to repeated dislocations)
Thanks!
Also curious
Did leg press this morning. That slow, deep eccentric is a game changer.
Can you please do a video on hamstrings. Thanks mate
Dr. Mike’s training videos are like my luscious chest pubs, all the way down to my ball fro.
Love the 30+ rep range leg extensions. EG setting it to 205, hitting 14 reps, fifteen second break, 8 more reps, fifteen seconds, 6 more reps, 10 second break, 5 reps, 10 second break, 4 reps etc.
3 minute break. set machine to 190, repeat.
run that down the stack for 6-10 sets. can throw them in whenever no DOMs, doesn't take that long or create much systemic fatigue.
Great tips, probably that's why I great legs by doing something like this, plus hiking. My legs are a little too big compared to my upper body, but I will get balanced eventually. Best
once again the goat dropping free lessons that others would charge thousands for ty dr.mike
Just got some weightlifting shoes last week, had my first quad day with them today. Unbelievable difference on the hack squat I can’t recommend it enough.
I agree I bought some Reebok Legacy weight lifting shoes and they’ve definitely helped me squat better as I’ve got long legs
Can you please do a video on rep ranges for other muscle groups? Back, chest, shoulders, arms
Ty I will be changing up my workout to do these tips hope my nee pain doesn’t pop up in deep squat
So nice to see Ben Patrick's impact is reaching far and wide
Mike, since I started watching your videos and taking tips my leg sessions have become insane. I just finished a session today and I didn’t only throw up but I had explosive diarrhea!!! Train insane or remain the same
Video on pre exhaust? Some of the scientific literature says it doesn't recruit more of the target muscle...but as an advanced lifter honestly it has been a game changer for me. I dont have to load up as much weight on compounds, saving my joints, and i feel the muscle working way more
Couldn’t have asked for a better video rn.
Hey Dr Mike,
For leg extensions: how heavy would you consider “heavy” leg ext. to be - I'm progressively overloading and wondering how high to go in weight (3x12 is my Sets:Rep ratio) before its “too heavy”. Thanks
Exactly the video I've needed. Tore my ACL 2 years ago and that leg is still noticeably smaller than my uninjured one.
Banger video!
Great information! Hack Squats are a bit of a bummer for me, for some reason I can't seem to be able to do those at all... Stiff hams strings maybe, i don't know
Amazing video
Awsome doc
Good stuff here. Weightlifting shoes, I've found, are a game changer.
I wanna slap those cheeks and say THANK YOU. Your videos, every morning on the porcelain throne, are enormously helpful and motivating. I JUST had a leg day, quad focused with new weightlifting shoes you recommended in a video long past (always wore them nikes to weight train up until today). BOY LET ME TELL YOU....they are effective AF. The feel of stability, the ability of insane depth and ability to help me focus on my knees, heals n toes is amazing. So happy i got them per your advice and excited to see the difference in training/growth with them and your technique tips. Thanks again.
Great vid lads, we need back & bi's next
Would a split stance bulgarian or single leg leg press be better for quad strength in your opinion ?
Thanks for putting me in the video. Please come back to Vegas soon
Please show how to build hamstrings. Thnx🙏🧡
Kness over toes, got it
Question about leg curl; What is the best reprange for seated legcurls?
Thanks so much! Based on this video, what exercises would you recommend be done first, last, in between?
Great vid. What about legs in a basic home gym. I.e. dumbells Babel etc. Thanks
Hey Dr. Mike, love your videos!! quick question, is there a way to focus more on the vastus lateralis than on the medialis? or its not possible?. Thanks!!
Any recs for isolation excersies for those with home gym set ups only (power rack barbell/ssb and dumbells)?
Brilliant 🎉
Thankyou Dr Mike for this informative video. You are point blank in conveying your valuable thoughts on quads. I really want to build my quads to the next level but confused whether to do legs twice a week ( one day for quads + one day for Hamstrings) which I am currently doing or for once in 15 days. Also, do I need to have some special diet.
Much appreciate if you can share your valuable comment's.
Thankyou
Hey Dr. Mike, I need training advice re: injuries. I cut my pinky finger to the bone yesterday right at the tip of the bone, and got a fracture in the process. I know I can't do pulling workouts for a while, at least not traditional pullups or barbell/dumbbell/machine rowing. I'm looking for alternatives to minimize strength/muscle loss while I heal. I had the idea to use resistance bands hooked around the lower arm for bicep/tricep work and maybe a press machine (so I can use an open palm) in a couple weeks, after I've healed enough. Any thoughts on this, or other recommendations for working around an injured digit?
~I'm going to be featured on the RP channel someday. Screenshotting this comment for my future self. 11.28.23
Good luck!
This is soo good. Can we get one for hams too?
For squats, what is the brand of the plate used to raise the heels in the video used to demonstrate knees over toes
LOVE the "heavy leg extensions" point. So many people get this wrong.
Q: I have bad knees, so "knees over toes" is very uncomfortable, so I do primarily hip sled. What rep range (and foot position) should I stick to for hypertrophy of my quads?
Work on ankle mobility
Sled is definitely helpful for knee pain, Ben Patrick has got that right.
@@EGarza-mk2mk thanks, but ankle mobility isn’t going to help my PVNS.
Ah yes ‘Kness over toes’ the lesser known cousin of ‘knees over toes’
My kness doesn't like going over toes, but my knees handle it ok
Grazie
I’ve always done leg extensions as my first workout to kinda wake up my quads and get the mind muscle connection but now imma try the high rep after my squats
Any difference? Going to do leg extensions now for quads and seated curls for hammies in the higher rep range
Hey thanks for that video. Should i wear mu liftingshoes when i use the leg press ?