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Quads

chocchillimango

Well-known member
Hey everyone,

I'd love to get your input on what you think the best exercise is for targeting quad development.

Now, before you all yell "SQUAT!", let's assume that you've gone and injured yourself a bit and you're not allowed/can't squat to parallel for a while. So it's partial squats or nada. Not doing much for the quads in that case.

(e.g. let's go with my adductor injury so that massive flexion at the hip joint is not desirable/painful).

Currently finding that my hammies of steel are getting a disproportionate amount of work while my quads of jelly not so much. Want to address this imbalance and looking for some good options.

Mucho appreciated.

(Hopefully not all machine stuff...hate machines)
 
single leg leg press?
should be ok for the old adductor.

LOL I was hoping noone would just say leg press :p
but I hear ya!!! *grumble grumble*
although there is plenty of mega hip flexion unless you keep the movement to a more limited ROM, right?

hey that other guy has a fascinating and helpful post :eek::D
 
Anyhow Choc, yes the main compounds get the job done. Front squats hit the quads more. Back squats are a great all rounder, but really hit my glutes and hammys hardest. But if you cannot do them (injured on and off here where I haven't been able to squat overly heavy) I introduced some isolation (some here may refer to it as the devil) in the leg extension. Say what you will, but it definitely had an impact on my quad development. Leg press can also hit the quads, but the further up the plate you move the more hamstring & glute emphasis you put on them.

I would do some carefully controlled leg extensions in the mean time, include some tri sets, drop sets - really get them on fire! IF you can do even some partial squats, superset them with some body weight squats, or even lunges. Your quads will burrrrrn.
 
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Anyhow Choc, yes the main compounds get the job done. Front squats hit the quads more. Back squats are a great all rounder, but really hit my glutes and hammys hardest. But if you cannot do them (injured on and off here where I haven't been able to squat overly heavy) I introduced some isolation (some here may refer to it as the devil) in the leg extension. Say what you will, but it definitely had an impact on my quad development. Leg press can also hit the quads, but the further up the plate you move the more hamstring & glute emphasis you put on them.

I would do some carefully controlled leg extensions in the mean time, include some tri sets, drop sets - really get them on fire! IF you can do even some partial squats, superset them with some body weight squats, or even lunges. Your quads will burrrrrn.

LOL isn't that guy just the shizz? hehe

Yep, might have to give the old leg extension a go (another one I really hate but hey, suck it up, Viv).
I'm currently doing front box squats as well - the box is a bit above parallel to a level that doesn't cause pain or discomfort so I'll keep going with those. But that's pretty much it really.
Just reintroduced some weighted split squats as well but was looking for some isolation stuff.

Guessing extension is the one. Probably better than press actually as you're right, the ROM I'd be able to manage would just hit my glutes and hammies again.


gracias boys!
 
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One of the more experienced lifters can chime in here if I'm incorrect but I wouldn't go doing too many partial squats. When you stop above paralell doing Squats you're using the knee as a brake leading to knee wear and tear.

I love the Front Squat though, if you can of course.
 
Have you tried any of these
Sissy squats
Goblet squats
Leg extension
Lunges
Hack squat
Leg press

Darkman, squatting is painful generally so stopped the goblets etc a while back. Lunges also had to stop but am slowly starting again but being careful. I think leg extensions might be the way to go for now.
I'm embarrassed to admit I have no idea what a sissy squat is ... :(

EDIT: just googled ... these I can do! On the agenda, thank you Darkman :)

One of the more experienced lifters can chime in here if I'm incorrect but I wouldn't go doing too many partial squats. When you stop above paralell doing Squats you're using the knee as a brake leading to knee wear and tear.

I love the Front Squat though, if you can of course.

Doing front squats as box squats so not really feeling any knee impact at all, but what do i know?
They've been OK and it's been an opportunity to learn good form too. Really loving them, although been doing them to a medium box height so above parallel for me so it's not painful.
 
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I am in a similar boat, though I actually tore my quad rather than adductor.

I found a mix of leg press and SLDLs was a reasonable stop gap, however after going to the physio they actually recommended a massive squat deload and gradual rebuilding of the strength in that muscle, max 5kg increase per week as long as pain levels remained 1-2/10. Of course your injury is different, seek medical advice yada yada yada.
 
Hey everyone,

I'd love to get your input on what you think the best exercise is for targeting quad development.

Now, before you all yell "SQUAT!", let's assume that you've gone and injured yourself a bit and you're not allowed/can't squat to parallel for a while. So it's partial squats or nada. Not doing much for the quads in that case.

I remember reading this http://ausbb.com/strength-training-...-squat-all-you-need-know-about-squatting.html

(Which is a sticky in the strength section). Partial squats are great for quad development!

whysquat2.gif

'This study shows us that in the initial parts of the squat, the quadriceps are the most active muscle group – this is also where most people spend the majority of their squatting time. However, as you go lower and lower in the squat, you get an ever-increasing contribution from the gluteals. So if you just want to blow up your quads, feel free to cut those squats high. But, if you’re into total thigh development (and building the muscles that will make you stronger and more athletic), leave your ego at the door and go deep!'
 
I am in a similar boat, though I actually tore my quad rather than adductor.

I found a mix of leg press and SLDLs was a reasonable stop gap, however after going to the physio they actually recommended a massive squat deload and gradual rebuilding of the strength in that muscle, max 5kg increase per week as long as pain levels remained 1-2/10. Of course your injury is different, seek medical advice yada yada yada.

yep, medical advice sought 6 weeks ago. have been doing physio etc and have also had an xray just in case and seeing a specialist on Saturday...just to rule out anything worse than it looks.

It's definitely improving but I want to train around it without taking a step backwards in recovery.

hope your quad is gettting better!

I remember reading this http://ausbb.com/strength-training-...-squat-all-you-need-know-about-squatting.html

(Which is a sticky in the strength section). Partial squats are great for quad development!

whysquat2.gif

'This study shows us that in the initial parts of the squat, the quadriceps are the most active muscle group – this is also where most people spend the majority of their squatting time. However, as you go lower and lower in the squat, you get an ever-increasing contribution from the gluteals. So if you just want to blow up your quads, feel free to cut those squats high. But, if you’re into total thigh development (and building the muscles that will make you stronger and more athletic), leave your ego at the door and go deep!'

Thanks Azz, yeah I'm down with squats but as per the OP, I can't squat deep right now as my adductor is somewhat incapacitated :cool:

as per other posts below, i am doing front box squats high but was looking for something else that I could do that would not impact my adductor too much.

Going with Darkoz's suggestions of sissy squats and leg extensions and see how I go with them.

PS I've got great hamstrings LOL ... but quads are lagging
 
?....I think leg extensions might be the way to go for now.
I'm embarrassed to admit I have no idea what a sissy squat is ... :(

EDIT: just googled ... these I can do! On the agenda, thank you Darkman :)
You'll get a good leg workout with sissy squats and leg extensions ChocChilli
The sissy squats will target the quads probably more than any other exercise and don't be fooled by the name, they are bloody hard and are anything but sissy!
 
after my back op i cant squat for a long time.
Im getting away with step-ups, calf raises, b/w squats, b/w sissy squats, lunges, & running.....
take your pic!!
 
I do like leg extensions...

If you are going to use a leg extension I would suggest you don't do more than two sets.

Go heavy and do no more than 12 rep's, one set usually is sufficient, more than three and you really haven't worked the muscle hard enough to maximize stimulation for growth.

But for real growth you need to also include an exercise that is going to incorporate the muscles attach to the hip.
 
Target is twelve rep's.

Use a weight that enables you to do more than 10 in good form, don't use momentum, nice and controlled, move as fast as you can on the positive, pause for one second, and squeeze, the lower under control slowly, the slower the better, don't let the plates rest, just kiss the plates, don't rest maintain constant tension, go to mmf fatigue.

What is that?
If you get get stuck half way and you are on, say... 9 don't move you body around or use momentum to try get the 10, just return and try again and again, each rep from there on will be lower until you are unable to move at all, that is fatigue.

Just breath normally, on the last few, exhale on the positive, on the negative, breath like your giving birth, short breaths in and out.
 
I do like leg extensions...

If you are going to use a leg extension I would suggest you don't do more than two sets.

Go heavy and do no more than 12 rep's, one set usually is sufficient, more than three and you really haven't worked the muscle hard enough to maximize stimulation for growth.

But for real growth you need to also include an exercise that is going to incorporate the muscles attach to the hip.

Target is twelve rep's.

Use a weight that enables you to do more than 10 in good form, don't use momentum, nice and controlled, move as fast as you can on the positive, pause for one second, and squeeze, the lower under control slowly, the slower the better, don't let the plates rest, just kiss the plates, don't rest maintain constant tension, go to mmf fatigue.

What is that?
If you get get stuck half way and you are on, say... 9 don't move you body around or use momentum to try get the 10, just return and try again and again, each rep from there on will be lower until you are unable to move at all, that is fatigue.

Just breath normally, on the last few, exhale on the positive, on the negative, breath like your giving birth, short breaths in and out.

I've been waiting for you :)

Thanks Goose ... will do exactly as you say above!
i hate leg extensions with a passion but that's reason enough to suspect they are the thing that's needed most.
will work them in to wed or thurs sesh this week.
 
If doing leg extensions, do one leg at a time. As one leg always works harder than the other. Some useless info for you there! Lol
 
If doing leg extensions, do one leg at a time. As one leg always works harder than the other. Some useless info for you there! Lol


ironically, it's usually my stronger right leg that carries the load, but it's the injured one so it's even stevens at the moment :p
 
Can you do bulgarian split squats or reverse deficit lunges? Or too painful on the adductor?

These 2 really fry my quads.

And don't forget to eat :p
 
Can you do bulgarian split squats or reverse deficit lunges? Or too painful on the adductor?

These 2 really fry my quads.

And don't forget to eat :p


LOL I AM eating ... and keep trying to eat more. I even do your trick of shovelling cottage cheese and PB before bed :p

Yep, doing Bulg SS as part of physio now. My ROM is modified to help the adductor rather than strain it further so front foot a bit further back than I'd normally do them.

Also doing normal split squats. Deficit lunges will have to wait as they really stretch that area. I love those too but holding off on them for now.

thanks Chris :)
 
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