How To Build Extreme Mass By Strengthening Quadriceps
MFM Guide To Strengthening Quadriceps
If you want to develop a body that bristles with all over muscularity, developing your Legs and specifically strengthening Quadriceps is one of the most important steps you can take. It always amazes me how few people actually train Legs. Those that do also rarely push themselves to a point where they begin to see a significant return over investment in terms of time and effort. Yet, if more people were aware of the massive benefits of Strengthening Quadriceps, Hamstrings and Calf muscles then there would likely be a Paradigm shift of Training routines across the country. Heres something that will surprise many of you and reinforce my previous point: Legs account for two thirds of your entire Body Mass.
Its an incredible fact, made even more relevant to the Bodybuilder when you also realize that they are the most densely muscular part of the body as well. Whereas the Torso is an organ filled hollow consisting of much air space, strengthening Quadriceps will demand a great amount of stimulation in order to work such dense amounts of muscle Fibers. However, the investment is a good one to say the least.
By strengthening your Quadriceps and the surrounding muscles you are forcing your body to release large amounts of Testosterone and HGH (Human Growth Hormone) which are the two hormonal agents that significantly control your overall muscle growth. So by working legs hard enough you are actually creating gains all over, as the body is flooded with muscle promoting hormones. So the Legs are actually the most important muscle group for all round muscular development. Which brings me back to the attitude you need to cultivate in order to train them effectively. To put things into perspective Arnold Schwarzenegger himself is famously quoted as saying:
”I have no fear of fainting. I do squats until I fall over and pass out. So what? It’s not going to kill me. I wake up five minutes later and I’m OK. A lot of other athletes are afraid of this. So they don’t pass out. They don’t go on.” (Arnold Schwarzenegger)
The Best Exercises For Strengthening Quadriceps:
Squats: There are many exercises that Isolate and build muscle but none so effectively as the Squat. Heavy squatting has numerous benefits of which strengthening Quadriceps is but one. You will also be building Hams, Glutes and Calfs respectively, although much depends on the type of Squat you implement. There is a reason though that is such an often-avoided Exercise especially with Bodybuilders who are new to the game. When Squatting is performed with correct form at a heavy enough weight, it is one of the most painful of all Exercises to participate in. Although Dumbbells or Smith Machines can be used, personally I always recommended Barbells because of their advantages in recruiting stabilizing muscles as well as strengthening Quadriceps and building mass across the entire leg area.
Correct Squatting Technique: It is very key to perform Squats in the correct manner with a straight back and continually looking ahead. I find it helps to keep my focus on a particular point directly in front of me all the way through the entire movement. The Barbell itself must rest behind your head and over your Traps rather than your Neck itself. If the Bar is too high, you run the risk of injuring your Neck.
When performing Squats for the first few times it really helps to position a Bench just behind you. This way you can easily gauge how far to Squat to and reduce any risk of falling backwards whilst you become used to the movement. When you initially begin Squatting it feels very strange. Many Bodybuilders complain of a momentary loss of balance. This is common with all Barbell exercises and will soon pass as your experience and confidence levels increase through repetition. Fully strengthening Quadriceps is most readily achieved with a variety of Squats and Squatting techniques.
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Standard Barbell Squats: The greatest leg building exercise of all time. As well as strengthening Quadriceps you will experience quite incredible all round leg development, larger thighs in particular and actually become bigger and stronger all over. Due to the Testosterone and HGH the Exercise releases. With the Olympic Bar (Barbell) positioned behind your head and resting on your traps keep a tight grip on the bar, position your feet shoulder width apart and look forward at all times. Keep your back straight. Bend your legs as if you were about to sit down until your Thighs are parallel with the floor. Then power up to the top of the movement until your Legs are straight and you are back at the starting position. Do not lock out your Knees though because this will take the strain off the muscle group and prevent you strengthening Quadriceps to the level you require.
Barbell Squat Wide Stance: As above but with one main difference. With this Squat your legs are much wider apart and your feet should be facing slightly outwards. This type of Squat is for strengthening Quadriceps and inner Thighs also.
Hack Squat: Here the Barbell is held behind you, just underneath your Glutes with your Arms hanging down straight. Then Squat as usual until the Bar brushes the floor. Power up through your Heels and watch the results speak for themselves. This is another great all round Leg developing Exercise and seems to have fallen out of fashion for some reason at many Gyms. Implement it in your Workout and you will see fantastic results.
Leg Presses: Although as I said, im not a massive fan of Machines in many circumstances, there is a time and a place for Leg Presses when strengthening Quadriceps and trying to build Quads. In my opinion the best results when using machines comes about after the muscle has been pre fatigued with any of the above exercises. As always go heavy, but for a super effective way of building definition, throw in a couple of high rep, lower weight sets to really feel the burn and flood the Legs with blood. This in combination with the various Barbell Squats listed above with have devastatingly powerful effects on your muscle mass.
