Introduction To Quad Building - 101
A new course is available at Weik University on building massive quads. Those interested in sitting through an easy course, no need to look any further because class has just begun.
Everyone is guaranteed an "A" for the course as long as you sit through the course and pay attention (you can take notes if you wish). From there, all you have to do is take what you learned from the course and utilize it in the gym for massive quad gains.
Let's start with the basics of Chapter 1 and then get into more detail later on in the course.
Chapter 1:
Anatomy Of The Quad
Let's start off by explaining the anatomy of the quad. It's not very complicated and not much to it. Once you understand how the quad works, you will find it easier to visualize your quad workouts.
The quads are made up of 4 muscles:
- Vastus Medialis
- Vastus Intermedius
- Vastus Lateralis
- Rectus Femoris
These 4 muscles are found on the front of the thigh. They originate at the top of the femur (largest bone in the leg) and attach down on the tibia.
The rectus femoris, however, is a little different in that it goes across the hip joint and originates on the pelvis itself. It is the combination of low body fat and massive muscle that gives you that nice cut teardrop look on stage. Without low body fat, your hard work will be distorted by fat and water.
The purpose of the quads is to straighten and extend the knee (think about a leg extension). The purpose of the rectus femoris is to extend the knee, but it is also a hip flexor.
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Chapter 2:
Different Parts Of The Quad
Let's start off by explaining and defining the quadriceps. The term "quad" means four. Therefore the quadriceps is made up of 4 distinct muscles.
The front of the quad is made up of the rectus femoris. Directly underneath the rectus femoris is the vastus intermedius. Then on either side of both you will find muscles that run parallel. These are the vastus medialis (on the inside of the leg) and the vastus lateralis (on the outside of the leg).
Wallpapers:
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 Kai Greene 2007 Colorado Pro Winner. Photo By Isaac Hinds. Week #64 - 6/5/2007 1600x1200 - 1280x1024 - 1152x864 - 1024x768 - 800x600 480x640 - 320x240 - 240x320 - 160x160 - 160x120 - 128x128 |
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Dennis Wolf 2007 Keystone Pro Winner. Photo By Isaac Hinds. Week #63 - 5/29/2007 1600x1200 - 1280x1024 - 1152x864 - 1024x768 - 800x600 480x640 - 320x240 - 240x320 - 160x160 - 160x120 - 128x128 |
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Mike Horn 2007 NPC Jr. USA Champion. Photo By Isaac Hinds. Week #59 - 5/1/2007 1600x1200 - 1280x1024 - 1152x864 - 1024x768 - 800x600 480x640 - 320x240 - 240x320 - 160x160 - 160x120 - 128x128 |
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Toney Freeman Winner, 2006 Europa Pro Super Show! Photo By SecondFocus. Week #25 - 8/29/2006 1600x1200 - 1280x1024 - 1152x864 - 1024x768 - 800x600 480x640 - 320x240 - 240x320 - 160x160 - 160x120 - 128x128 |
Chapter 3:
Different Quad Exercises
- Barbell Back Squats
- Barbell Front Squats
- Barbell Hack Squats
- Bodyweight Sissy Squat
- Weighted Sissy Squat
- Barbell Side Split Squats
- Barbell Single Leg Squat
- Dumbbell Squats
- Bodyweight Jump Squat
- Jefferson Squat
- Zecher Squat
- Smith Machine Squat
- Leg Extensions
- Barbell Step-Ups
- Dumbbell Step-Ups
- Close-Stance Leg Press
- Wide-Stance Leg Press
- Barbell Lunges
- Dumbbell Lunges
- Barbell Deadlifts
- Dumbbell Deadlifts
- Smith Machine Deadlift
- Cable Hip Adduction
- Machine Hip Abduction
- Machine Hip Adduction
Chapter 4:
Mass Building Quad Workouts
Workout #1:
- Barbell Squats 3x8-12
- Leg Press 3x8-12
- Walking Lunges 3x8-12
- Leg Extension 3x8-12
Workout #2:
- Barbell Squat 3x8-12
- Barbell Front Squat 3x8-12
- Barbell Deadlift 3x8-12
- Barbell Step-Ups 3x8-12
Workout #3:
- Smith Machine Squat 3x8-12
- Dumbbell Deadlift 3x8-12
- Close-Stance Leg Press 3x8-12
- Walking Dumbbell Lunges 3x8-12
Workout #4:
- Jefferson Squat 3x8-12
- Smith Machine Deadlift 3x8-12
- Wide-Stance Leg Press 3x8-12
- Leg Extension 3x8-12
Workout #5:
- One-Leg Squat 3x8-12 (each leg)
- Bodyweight Jump Squat 3x8-12
- Hip Abduction 3x8-12
- Hip Adduction 3x8-12
Course Conclusion
When it comes down to it you want to focus on the mind-muscle connection. You should really feel each rep and feel the muscle working. If you don't feel an exercise in your quads, then you are probably doing it wrong or are using a weight that you can't handle and are using more than just your quads.
Most of all have fun with your workouts. If you aren't having fun, then what's the point? Utilize what you learned in this course and see where it takes you. Good luck and see you at graduation!
Best Quads Of The Forum:
*Weik University is not a real college and therefore this is not a real course. The materials found in this article are those of the author and will not give you college credits (sorry)*.