Quads

**DarkFalcon** · 10-17-2005, 02:32 AM

OK I want huge tear drops and wide sweeps but it just doesn't seem to be happening. What exercise do you guys think is the absolute best for getting them to pop like Prince here. Don't say squats cause they aren't doing it. I was thinking maybe lunges since they put a lot more stess around the knee area.

**Peaked_18** · 10-17-2005, 02:50 AM

Squats and lunges.

geoffsherman · 10-17-2005, 07:50 PM

Here is my leg routine and I am seeing some great results and I have alwas had chicken legs

Heavy Day
Squats to 3 RM
Barbell Step Ups 3 x 6
Good Mornings 3 x 6
GHRs 3 x 6

Lighter Day
Box Squats Max Reps at 225 lbs
Bulgarian Split Squats 3 x 10
Pull Throughs 3 x 12
SLDL 3 x 12

And I do plyos once a week as well....

W8isGR8 · 10-17-2005, 08:48 PM

Narrow stance ATG front squats, lying leg extensions

**DarkFalcon** · 10-17-2005, 09:11 PM

Quote:

Originally Posted by geoffsherman

Here is my leg routine and I am seeing some great results and I have alwas had chicken legs

Heavy Day
Squats to 3 RM
Barbell Step Ups 3 x 6
Good Mornings 3 x 6
GHRs 3 x 6

Lighter Day
Box Squats Max Reps at 225 lbs
Bulgarian Split Squats 3 x 10
Pull Throughs 3 x 12
SLDL 3 x 12

And I do plyos once a week as well....

Step ups might be a good one. I don't know what GHR is?

**DarkFalcon** · 10-17-2005, 09:11 PM

Quote:

Originally Posted by W8isGR8

Narrow stance ATG front squats, lying leg extensions

Already do both of those, thanks bro.

geoffsherman · 10-17-2005, 09:22 PM

GHR = Glute Ham Raises. They are really for the posterior chain, however, a strong posterior chain will enable you to do more with squat and squat variations. The unilateral leg movement (a step up, lunge, split squat) is what I credit for finally seeing some growth in my legs. Next up for me is the reverse lunge off of a platform

**DarkFalcon** · 10-17-2005, 09:35 PM

Quote:

Originally Posted by geoffsherman

GHR = Glute Ham Raises. They are really for the posterior chain, however, a strong posterior chain will enable you to do more with squat and squat variations. The unilateral leg movement (a step up, lunge, split squat) is what I credit for finally seeing some growth in my legs. Next up for me is the reverse lunge off of a platform

Cool, thanks for the info. Reverse lunge off a platform sounds like a broken leg to me.

**bigDman** · 10-18-2005, 01:02 AM

have you tried leg presses ??

**DarkFalcon** · 10-18-2005, 01:08 AM

Quote:

Originally Posted by bigDman

have you tried leg presses ??

Ya I've pretty much used everything. Squats have added tons of size to the rest of my legs but I want my quads to POP! I'm going to add lunges tonight and stick with them for a month and see if they can be the missing ingredent. If not I'll try one of the other suggestions.

**Peaked_18** · 10-18-2005, 01:22 AM

Quote:

Originally Posted by bigDman

have you tried leg presses ??

Leg pressing sucks! :p

I'm being serious... :ranch:

**BobThePotato** · 10-18-2005, 02:34 AM

Quote:

Originally Posted by DarkFalcon

Ya I've pretty much used everything. Squats have added tons of size to the rest of my legs but I want my quads to POP! I'm going to add lunges tonight and stick with them for a month and see if they can be the missing ingredent. If not I'll try one of the other suggestions.

synthol

**BigZeke** · 10-18-2005, 03:16 AM

I find that doing things like leg extention and lunges really hit the Vastus Medialis. Front squats are great for blasting the quads too. I don't know if you do them, but I've really gotten into them lately.

**powerman2000** · 10-18-2005, 04:14 AM

Hack Squats.

Try supersetting hack squats with leg extensions.

Make em burn until you wanna cry.

W8isGR8 · 10-18-2005, 05:24 AM

Quote:

Originally Posted by DarkFalcon

Ya I've pretty much used everything. Squats have added tons of size to the rest of my legs but I want my quads to POP! I'm going to add lunges tonight and stick with them for a month and see if they can be the missing ingredent. If not I'll try one of the other suggestions.

I'm telling you, LYING leg extensions. Get an adjustable bench with a leg extension attatchment, and lay all the way back, so you're staring at the ceiling. Now do leg extensions. Squeeze the shit out of your quads at the top.

By leaning back you can pre-stretch the rectus femoris(the only head of the quads that crosses the hip joint). This will give your quads serious height off the bone. And when I said narrow stance front squats, I mean heels together narrow.

**bubba g** · 10-18-2005, 06:19 AM

I have found 100 rep leg extensions to be the king for doing this.
Put on about 1/4th the weight you can do for 10, and then just start repping them out.. once the pain is so intense you feel like your legs are going to burst open stop take 5 quick deep breaths and then start again till you reah 100.. you really need to push yourself and keep going until you are about to cry before you take those 5 breaths... once you hit 100 get right off the machine and stretch the hell out of both your quads at the same time for 60 seconds... The pain from the stretch is almost worst than the exercise...

I will guarantee that in a months time you notice a big difference....

geoffsherman · 10-18-2005, 11:50 AM

20 rep squats are also very "nice"...

**Trick D** · 10-18-2005, 03:27 PM

I like Hack Squats and Leg Extensions myself. I have gotten good growth lately from them. I still have chicken legs... hell they aren't even chicken legs, more like grasshopper legs.

10-17-2005, 08:48 PM	#4
W8isGR8 Pro Stature Join Date: Oct 2005 Location: Pearl City,Hawaii Posts: 119 Recipes: 0 Rep Power: 4	Narrow stance ATG front squats, lying leg extensions __________________ I seek only the truth

10-18-2005, 03:16 AM	#13
BigZeke Bringing Lat Flares Back Join Date: Jun 2005 Location: Hell Raisin' and Girl Chasin' Posts: 2,302 Recipes: 0 Rep Power: 71	I find that doing things like leg extention and lunges really hit the Vastus Medialis. Front squats are great for blasting the quads too. I don't know if you do them, but I've really gotten into them lately. __________________ Eat like a horse. Lift like a demon. Sleep like the dead. Only cheat on girls, never on your workouts My Workout Journal "I like the color red because it's a fire. And I see myself as always being on fire." -- Arnold Schwarzenegger

10-18-2005, 04:14 AM	#14
powerman2000 The Old Moderator Join Date: Apr 2005 Location: Colorado Posts: 4,127 Recipes: 0 Rep Power: 200	Hack Squats. Try supersetting hack squats with leg extensions. Make em burn until you wanna cry. __________________ Don't forget to periodize Best BP 507 lbs competitive Best Squat 705 lbs competitive Best DL 650 lbs competitive Guns don't kill people, men who come home early do. My workout log http://www.ironmass.com/forums/showthread.php?t=6247

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10-17-2005, 02:50 AM	#2
Peaked_18 a la commode Join Date: May 2005 Posts: 4,247 Recipes: 2 Rep Power: 96	Squats and lunges.

10-17-2005, 07:50 PM	#3
geoffsherman Pro Stature Join Date: Oct 2005 Posts: 194 Recipes: 0 Rep Power: 4	Here is my leg routine and I am seeing some great results and I have alwas had chicken legs Heavy Day Squats to 3 RM Barbell Step Ups 3 x 6 Good Mornings 3 x 6 GHRs 3 x 6 Lighter Day Box Squats Max Reps at 225 lbs Bulgarian Split Squats 3 x 10 Pull Throughs 3 x 12 SLDL 3 x 12 And I do plyos once a week as well....

10-17-2005, 09:22 PM	#7
geoffsherman Pro Stature Join Date: Oct 2005 Posts: 194 Recipes: 0 Rep Power: 4	GHR = Glute Ham Raises. They are really for the posterior chain, however, a strong posterior chain will enable you to do more with squat and squat variations. The unilateral leg movement (a step up, lunge, split squat) is what I credit for finally seeing some growth in my legs. Next up for me is the reverse lunge off of a platform

10-18-2005, 06:19 AM	#16
bubba g Moderator Join Date: Sep 2005 Posts: 2,937 Recipes: 0 Rep Power: 176	I have found 100 rep leg extensions to be the king for doing this. Put on about 1/4th the weight you can do for 10, and then just start repping them out.. once the pain is so intense you feel like your legs are going to burst open stop take 5 quick deep breaths and then start again till you reah 100.. you really need to push yourself and keep going until you are about to cry before you take those 5 breaths... once you hit 100 get right off the machine and stretch the hell out of both your quads at the same time for 60 seconds... The pain from the stretch is almost worst than the exercise... I will guarantee that in a months time you notice a big difference....

10-18-2005, 11:50 AM	#17
geoffsherman Pro Stature Join Date: Oct 2005 Posts: 194 Recipes: 0 Rep Power: 4	20 rep squats are also very "nice"...