Quadriceps: targeted exercises and training tips

Leg training is key to developing the right proportions. Many men in the gym underestimate them, favoring chest and arms without realizing the importance of quadriceps, while women even train them too many times, but often in the wrong way.

The legs are a very large muscle district (as many as 50% of the body's muscles), so training them is very difficult; in addition it is also quite painful: our ability to give our best and strive must be greater, in fact, to obtain results.

If you work hard, however, there is certainly room for improvement and setting up a good leg training schedule is not that difficult.

Let's look at it together, focusing on quadriceps!

The quadriceps are the anterior muscles of the thigh and are made up of 4 different muscle bellies: the rectus femur and the vasti intermediate, medial and lateral. These muscles are essential for movement and influence the aesthetics of the leg; they are the main extensor muscles of the knee and are instrumental in activities such as running and walking.

TRAINING TRAINING

• The quadriceps need at least 8/10 training sets per week to maintain a good mass; in case they are a lacking point it is better to stay on the 20/22 series.
• For this muscle it is better to prefer isolation exercises.
• The ideal training frequency is 1 to 3 times.
• This muscle responds well to strong stimuli so you don't have to be afraid of lifting loads.
• A complete range of movement is required for the quadriceps: it starts from the maximum extension to reach the maximum shortening.

A useful tip: do stretching (remain in position of maximum extension at each repetition) e peak contraction (remain in maximum shortening with each repetition).

TARGETED EXERCISES FOR QUADRICIPITS

LEG EXTENSION

Best isolation exercise for the quadriceps; it is performed on the machine of the same name by selecting the appropriate load.

The position of the feet (facing inward or outward) causes greater attitudes to be placed

to the outside or inside of the quadriceps.

SQUAT

We know that it squatting is a multi-joint exercise that involves not only quadriceps, but also hamstrings and buttocks; the quads are the muscles that allow the squat's ascent movement.

PRESSA

There are many variations in the press, but the most recommended is that at 45 degrees, more suitable for stressing muscle fibers and lifting higher loads.

HACK SQUAT

This machine allows a greater descent than the free squat and involves the gluteus a lot; it is however a very valid exercise for the quadriceps because it allows a good job of pushing. 

IN CONCLUSION..

The volume of the legs is essential to harmonize the body. Leg training not only requires a lot of strength, but also a great mental preparation.

It is the willpower to accept the pain from heavy loads and long workouts that makes the difference. You have to get into the right mindset and have the right approach to be able to achieve strong and massive legs.

How many times a week do you train legs? What are your favorite exercises? Write us in the comments!