New Year's Resolution: Mass Building - Quadriceps (Part Six)!

Is your New Year's resolution aimed towards gaining overall mass, especially in the quadriceps? Learn and use the most effective methods by utilizing the following quadriceps anatomy descriptions, exercises, and workout plan!

Is your New Year's resolution aimed towards gaining mass? Are you tired of being skinny? Are you stuck at a plateau? If you've answered yes to any of those questions, read on to learn about the most effective method to pack on lean body mass, in an easy to understand, step by step format.

Everything from anatomy, exercises, sets, reps, and workout plans is included, along with advice on nutrition and supplementation towards the end of this 12 part series, which will ensure you reach your goals faster than ever before!

RELATED ARTICLE
Quad building 101!
Everyone is guaranteed an A for the course as long as you sit through the course and pay attention... This introduction will give details about anatomy of the quads, different parts, exercises, and workouts. Get the details right here!
[ Click here to learn more. ]

Today's focus is on the quadricep muscles, which consist of the rectus femoris, vastus medialis, vastus lateralis, and vastus intermedius.

dot
Quadriceps Anatomy
dot

Let's first look at the anatomy of the quadriceps, so you know exactly which muscles you will be training.

arrow Rectus Femoris:

    The rectus femoris originates from the anterior inferior spine of the ilium and inserts on the patella. Its main function is to extend the knee.

arrow Vastus Medialis:

    The vastus medialis originates from the posterior femur and inserts on the patella and tibial tuberosity via the patella ligament. Its main function is to extend the knee.

arrow Vastus Lateralis:

    The vastus lateralis originates from the posterior femur and inserts on the patella and tibial tuberosity via the patella ligament. Its main function is to extend the knee.

arrow Vastus Intermedius:

    The vastus intermedius originates from the anterior and lateral femoral shaft and inserts on the patella and tibial tuberosity via the patella ligament. Its main function is to extend the knee.

QUAD ANATOMY
Click Text For Info.

dot
Mass Building Exercises
dot

Now that you know the anatomy of the quadriceps, it's time for you to learn about their mass building exercises.

    Barbell Squat

      The barbell squat is a compound movement used to build mass, density, and power in the quadriceps. It is a difficult movement to master and should be performed with lighter weights until correct execution is achieved. The use of a slightly wider than shoulder-width apart feet position is recommended.

Quads Quads
Enlarge Click Image To Enlarge.
Barbell Squat.

Video GuidesWindows Media - RealPlayer

    Machine Hack Squat

      The machine hack squat is a compound movement used to build mass, density, and power in the quadriceps. The use of a slightly wider than shoulder-width apart feet position is recommended.

Quads Quads
Enlarge Click Image To Enlarge.
Machine Hack Squat.

Video GuidesWindows Media - MPEG - Video iPod

    Incline Leg Press

      The incline leg press is a compound movement used to build mass, density, and power in the quadriceps. The use of a slightly wider than shoulder-width apart feet position is recommended.

Quads Quads
Enlarge Click Image To Enlarge.
Incline Leg Press.

Video GuidesWindows Media - MPEG - Video iPod

    Barbell Lunge

      The barbell lunge is a compound movement used to build mass and quality in the quadriceps.

Quads Quads
Enlarge Click Image To Enlarge.
Barbell Lunge.

Video GuidesWindows Media - RealPlayer

    Dumbbell Lunge

      The dumbbell lunge is a compound movement used to build mass and quality in the quadriceps.

Quads Quads
Enlarge Click Image To Enlarge.
Dumbbell Lunge.

Video GuidesWindows Media - RealPlayer

    Leg Extension

      The leg extension is an isolation movement used to build the quadriceps.

Quads Quads
Enlarge Click Image To Enlarge.
Leg Extension.

Video GuidesWindows Media - MPEG - Video iPod

dot
Mass Building Sets and Rep Ranges
dot

Next up for you to learn is the amount of sets and rep ranges that will allow you to build maximal muscle mass in the quadriceps.

arrow Compound Exercises:

    All compound exercises in the workout plan require 4 sets. The first set consists of 15 reps with light weights, for warm-up purposes. The following three sets consist of 8, 6, and 4 reps with heavy weights, for mass building purposes. There is an exception to this for some exercises for safety reasons. Those exercises consist of 12, 10, and 8 reps with medium to heavy weights for mass building and safety purposes.

RELATED ARTICLE
Build Bulldozer Quads!
This is for the mother f@#kers that don't feel pain, that don't want to be an American Eagle model, and that have the time to not move for the next two days and are willing to be fed by a tube, like the guy in the Metallica video for the song 'One'.
[ Click here to learn more. ]

arrow Isolation Exercises:

    The leg extension, which is the only isolation exercise in the workout plan, is primarily used for warm-up purposes. It requires 4 sets, which consist of 30, 25, 20, and 15 reps with light weights.

dot
Mass Building Workout Plan
dot

Finally, the moment you've been waiting for! The mass building workout plan consists of 4 weeks of differing workouts, with only one quadriceps workout each week. After the fourth week is completed, the workout cycle needs to be repeated.

dot
Conclusion
dot

Make this new year's resolution one to remember! Train hard, stay consistent, and be prepared to look your best! Check back soon for part 7 of this series.

-> Best Quads Of The Forum:




+ Click To Enlarge.
View More Here.

References: