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Sliced And Diced Quad Workout

November 25, 2014 | 0 Comments
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We all know the primary exercise for developing maximum leg mass and strength is the barbell squat, but if your wanting some SHREDDED ‘knife-like’ quads a more precise plan of ATTACK is required!

This workout uses a variety of exercises to help you truly develop a complete set of quads, with shape, detail and proportion! Just as a sculptor uses numerous tools to chisel their masterpiece, this workout contains a number of exercises that isolate specific areas of the quads to CARVE detail and quality.

Ok, LETS HIT IT!

Exercise 1: Leg Extension

Were starting this workout with a pre-fatigue technique on leg extensions, to help warm up the knees and create that ‘mind-muscle’ connection. Leg extensions are a fantastic way to completely isolate the quads and ramp up the intensity of your training without fear of injury. We are really going to FORCE some blood into the quads and pre exhaust them with some static holds. 

Following your 2 warm-up sets select a reasonable light weight and begin your set by completing a static hold for 3 seconds at the bottom portion of the lift, keeping tension on the quads lift the weight to full extension and hold for 3 seconds, then complete a 3 second negative before hiting 5 reps. 

Here is the breakdown:

1) Static Hold for 3 seconds (bottom of rep), lift to extension

2) Static Hold for 3 seconds (full extension)

3) Lower using a 3 second negative

4) Complete 5 full range of motion reps

5) Repeat 1-4 until failure

 

Set 1: Warm up set with light weight for 20 reps

Set 2: Warm up set with heavier weight for 20 Reps

Set 3: First-Fourth working set. Static hold for 3 seconds (bottom of rep), lift to extension and static hold for 3 seconds, lower using a 3 second negative before completing 5 full range of motion reps, continue this pattern until you cannot do anymore!

*Rest 2 minutes in between sets*

Exercise 2: Barbell Back Squats

This will not be your typical bread and butter 5 sets of 10 reps, NO SIR! For each rep you will complete 1.5 reps by lowering to the bottom of your squat and then raising back up 10-15cm, lower back down below parallel and then stand all the way up to the top of your squat, that is 1 rep. The key is to actively SQUEEZE your quads at the top of each rep to etch in some serious CUTS!

Want some tips on how to execute this exercise correctly- check out our episode of Exerpedia here: Barbell Squat

Set 1: Warm up set with light weight for 20 reps

Set 2: First working set. Increase weight to cause failure between 12-15 reps

Set 3: Second working set. Increase weight to cause failure between 10-12 reps

Set 4: Third working set. Increase weight to cause failure between 8-10 reps

Set 5: Fourth working set. Keep previous weight to cause failure between 8 reps

*Rest 2 – 3 minutes in between sets*

Exercise 3: Leg Press (Time Under Tension)

Although similar in motion to the squat, the leg press offers the advantage of complete stabilisation and the ability to move some SERIOUS weight with less difficulty than the squat. No need to warm up here, were jumping straight into our first time under tension (TUT) set, performing both a 3 second negative (eccentric) and 3 second positive (concentric) for each rep. This technique will give us 6 total seconds of tension per rep, multiplied by 12 reps and you have 72 seconds of TUT… DAMN!

Set 1: First working set. Select a weight to cause failure between 12-15 reps 

Set 2: Second working set. Increase weight to cause failure between 10-12 reps

Set 3: Third working set. Increase weight to cause failure between 8-10 reps

Set 4: Fourth working set. Keep previous weight to cause failure between 8 reps. Drop the weight (drop set) and push out 10-12 normal reps to finish off!

*Rest 2 minutes in between sets*

Exercise 4: Smith Machine Front Squats (FST-7)

The Smith-Machine variation of the squat is an excellent tool for pure hypertrophy and etching in some SERIOUS detail into your wheels. Begin by resting the bar across the front of your shoulders and placing your feet out in front with a slightly narrower stance to help fully activate the quads. Because the bar and plane of motion is fixed your able to eliminate the use of smaller stabilizer muscles and focus solely on DESTROYING every muscle fibre in your quads!

We are now going to finish off these quads once and for all! You will perform each set using the FST-7 principle

Set 1: Warm up set with light weight for 20 reps

Set 2-8:  Using a weight that you can comfortably get 12 reps with on your first set, do 7 consecutive sets of 12 reps, taking 30 seconds rest in between sets to stretch and squeeze your quads.

*Rest 2 minutes in between sets*

THATS IT!

Bet your already dragging yourself towards the EXIT door… One tender step at a time!

 

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