The quadriceps make up the muscle mass of the legs and form one of the largest muscle groups in the human body.
Having a pair of big and strong legs is not only appreciable from an aesthetic point of view, but also has countless benefits from a physical point of view. For example, having strong quadriceps allows you to achieve better results in sports: some studies have shown a direct correlation between the greater weight lifted in the squat and the height achieved in the high jump.
Also, as far as bodybuilding and aesthetics are concerned, a body will never seem "complete" until the quadriceps are developed sufficiently.
The Quadriceps Muscle
The quadriceps is made up of four muscles:
- Medial vast
- Wide lateral
- Vast intermediate
- Rectus femoris
Of these 4 muscles, 3 originate from femoral bone of the leg:
? Vasto Lateral, Vasto Medial and Vasto Intermediate.
These fit into the common quadriceps tendon; they are monoarticular (involving only one joint of the body) and are responsible for a function called 'knee extension' - that is, they lengthen the leg.
The Rectus Femoral is the only one of the four quadriceps muscles to be bi-articular (works on two joints):
? the knee joint
? the pelvis joint.
This muscle connects anteriorly to the hip to assist in flexion of the pelvis.
Exercises to Increase Muscle Mass
1. Barbell Squat
Considered by insiders the 'King of all exercises', the barbell squat should not be underestimated when trying to develop the quadriceps.
Some of the greatest bodybuilders in the world who have developed sensational quads are adamant that the squat is an indispensable exercise in the bodybuilder's routine.
Ronnie Coleman was able to squat with 362.9 kg for 5 reps, while Tom Platz was even able to squat with 238 kg for 23 reps!
Although the squat undoubtedly has numerous advantages, we must not forget that correct posture is essential while performing any type of exercise.
To perform a squat safely, several factors must be considered:
? Physiological factors, such as the length of an individual's bones, make the squat technique different for everyone.
? The mobility and flexibility of the muscles and joints must be sufficient to allow you to perform the squat correctly, obtaining the best result from the exercise.
Basic technique:
- The feet should be positioned slightly outside the width of your shoulders, to allow your hips to rotate outwardly and "open" to reach the correct position.
- The feet should be pointed slightly out to allow the knee joint to rotate externally.
- The back must be in an upright position for proper movement of the bar.
If you follow these basic guidelines, you will find yourself on the right path to becoming a great squatter.
2. Deadlift with Straight Legs (Recovery Exercise)
Once you have completed your set of squats, we suggest you move on to a hamstring exercise, such as the straight leg deadlift.
This will allow the quadriceps to recover, before getting it back to work with lunges.
Ever tried before?
Technical Tips:
- Overhand grip, with palms facing down (use cuffs if necessary).
- Chest out, with foot posture in line with the shoulders.
- Knees slightly bent.
- Inhale, lower the bar, reach down to the ground until you feel the extension of the back muscles.
- Exhale, extend the pelvis and rise to the starting position.
3. Lunges (Accompaniment exercise)
Lunges are incredibly versatile exercises; this means that they can easily be incorporated into a training program in order to improve muscular endurance, cardiovascular endurance, or simply to increase muscle mass.
When it comes to gaining muscle mass, lunges can be done by holding dumbbells at your sides, or by placing the weight on your back (like in a barbell squat) - depending on your preference.
The lunge can be described as a 'exercise accessory '.
This type of exercise allows you to add more volume to your workout, to achieve maximum strength and muscle mass.
Since lunges are a one-sided exercise (only one side of the body is trained each time), this causes more stress on the gluteus medius muscle. The gluteus medius is often not trained sufficiently when doing bilateral exercises such as barbell squats.
On the contrary, the quadriceps are stressed a lot, as well as the gluteus maximus.
There are various ways to perform a lunge, for example:
- Placing one foot in front of the body and 'leaning' on the central foot.
- By placing one foot back and placing your weight on the fixed foot.
Personally, I prefer to lunge in 'walking' mode. It is done by placing one foot forward and applying pressure through the midfoot area, using the opposite leg to perform the exercise.
To further enhance the exercise, you can use gradually heavier dumbbells, or you can increase the number of sets and repetitions while maintaining the same weight.
Sets and Reps
Barbell Squat:
They should be your main exercise in your leg workout routine. This means that it should be the first exercise to be performed.
I suggest you do 3 set di 6 repetitions, with 80% of your maximum weight. These will be the hardest sets.
Straight Leg Deadlifts e Lunges with Weights:
I suggest you do 2-3 set di 8-12 repetitions. The calculation of the percentage of maximum weight is often not used in accessory exercises, since they can change from session to session depending on the main exercise.
This combination of sets and reps will allow you to acquire sufficient volume during your leg workout. This means that you will reach such metabolic fatigue in the muscle cells that the results will inevitably show.
A tip not to be forgotten
I remind you that a correct posture is essential in the execution of any exercise and should never be penalized at the expense of a greater weight.
To be clear - I'm sure you would never want to risk hurting all these muscles:
What are the best exercises to train the legs? Discover them now!
