How to Get Big Quads (3 Mistakes You May Be Making)!
If you’ve been coming up on legs day and pushing through all of the quad exercises with no noticeable results, this article is for you. In this article, I’ll show you how to build large quads while avoiding three typical blunders.
I’ll be completely honest with you. Since I began training, I’ve battled to increase the size of my quads. Despite the fact that I never skipped a leg session and was lifting high weights, my quads never truly grew much. They constantly seemed to be a step behind.
But now, fast forward to the present. Although my quads are still not where I would like them to be, their development and rate of growth have greatly improved. That’s because, since then, I’ve fixed three critical errors that I had no idea I was making.
Unfortunately, I now see other individuals unintentionally doing the same mistakes with their leg exercise all the time. To help you avoid making the same mistakes, let’s go through each one and show you what to do instead. It’s time to learn how to make enormous quads!
1) Exercise Execution Doesn’t Place an Emphasis on Quads
The first blunder is in the implementation of your exercise. Most individuals are unaware that you can make modest changes to the way you conduct your leg exercises. This will redistribute additional strain away from the glutes and hamstrings and onto the quads. This allows you to focus on quad growth during your leg workouts.
How to get monster quads by adjusting the execution of the forward lunge
Let’s look at the forward lunge as an example. This activity can be done in two very different ways. Some biomechanical studies suggest that each will have a substantial impact on the amount of emphasis placed on the quads during the movement.
To stress the glutes and hamstrings during the lunge, do the following:
Take a big step forward, keeping your shin vertical over your foot.
Lean your body forward slightly to increase the flexion of your hip joint and hence the glutes’ participation.
During each rep, push into the heel of your foot to better work the glutes.
To hit the quads more, which is what we want to do, you would perform the following:
Take a small forward step. Your front knee should now be just above, or slightly past, the tops of your toes. Make certain that you are not in any discomfort.
Maintain an upright posture to avoid hip joint flexion and gluteal involvement.
Instead of concentrating on the heel, push up through the entire foot.
You can biomechanically favor your quadriceps more by performing the second version of lunges. As a result, you will be able to better cultivate them over time. Also, keep in mind that these three modifications can be applied to almost any lunge or split squat variation to move more tension to the quads.
How to gain huge quads by adjusting your leg press execution
A similar principle can be applied to exercises like as the leg press. This can be accomplished by just adjusting your foot positioning.
A study published in the Journal of Strength and Conditioning, for example, looked at the influence of different leg press foot locations on muscle activation. They discovered that a low foot placement resulted in much more quadriceps involvement than a regular or high foot posture. Because of the increased hip flexion required in the latter alternatives, the glutes were favored more.
As a result, when completing the leg press, you can slightly lower your feet. As long as you have mobility, this is a wonderful technique to stress your quadriceps. Keep in mind that this approach may be used to various pressing machines, such as the hack squat.
Keep in mind that these numerous modifications will place a little extra force and stress on your knees. And it isn’t necessarily a bad thing unless you are currently suffering from knee discomfort or have had a knee injury. However, it is not recommended that you modify the pressing movements in this manner. If you browse the Unorthodox Training blog you will find other articles in regard to knee pain. It might be useful to you.
Finally, there are always tweaks to your exercises that you may make to fit your physique (and current pain levels). Choosing the perfect alternate exercise, on the other hand, might be difficult – the Unorthodox Training Membership Program may be right for you.
2) Reducing Range of Motion
The second mistake that is stifling your quad development is restricting your range of motion during leg exercises. And I see this all the time at the gym, especially with exercises like the squat and leg press.
What these “half-reppers” don’t comprehend is that you get half the profits as a result.
It has been discovered that the deeper you go, the more your quads are active. This is true until you reach 105-120 degrees of knee flexion. To put things into perspective, here’s how it appears when it comes to the:
Squat – When your upper thigh is parallel to the ground, you’ve completed a squat.
Leg press – Around the point where your knees bend to 90 degrees.
This eventually suggests that the bottom of these lifts appear to be the most crucial for quad growth. And, as a result, cutting this short, as most people do, will undoubtedly cut your gains.
Range of motion is essential for quad development.
To emphasize this point even further, a 2013 study contrasted quad muscular increases from a partial range of motion squat to a full range of motion squat. The subjects were asked to do one or the other for 12 weeks. They then measured the resultant growth on the individuals’ quads at six distinct locations. The complete range of motion squat resulted in significantly more quad growth at all six measurement sites, according to the study.
Here’s something else to truly drive home this error for you. While a half squat will allow you to manage considerably higher weights than a complete squat, it will not be as beneficial for increases. In fact, one study found that a full squat resulted in a 25% increase in quadriceps activation when compared to a partial squat. Despite the fact that they used 60 pounds less weight!
So, if you want to create bodybuilder quads while still protecting your knee joints, it’s time to set the ego aside, lower the weight, and use a full range of motion.
How to Increase Your Range of Motion to Build Quad Muscles
You can begin to increase your range of motion for your squat or other similar exercise by striving to get your upper thigh at least parallel with the ground, or perhaps slightly lower if your mobility permits it.
And for your leg push, go beyond 90 degrees of knee flexion and as deep as you can comfortably go. This ensures that you are training your quadriceps at the maximum degrees of knee flexion, where the most growth is likely to occur.
3) Ignoring Ankle Mobility
However, if you are having difficulty extending your range of motion, you should consider error 3: ignoring the mobility of your ankle.
Ankle mobility is essential for quad development.
Let’s take a look at a recent 2015 article to see how important ankle mobility is. The researchers looked at various mobility constraints in 100 people to discover what had the biggest impact on squat depth. They discovered that, of all the constraints studied, ankle mobility appeared to be the most important factor influencing squat depth. The capacity to squat deeper was found to be positively connected with ankle mobility, according to the study.
And this is definitely a problem for the majority of you out there wanting to bulk up your quads. Without adequate ankle mobility, your body will not be able to attain the optimal range of motion required or implement the previously described quad exercise adjustments. Instead, you’ll probably compensate by raising your heels and/or bending your torso forward.
So, if you want to obtain ripped quads and enhance your technique, you should pay more attention to your ankle mobility. And, notwithstanding, I believe the great majority of lifters should do more of this.
How to Build Quad Muscle by Improving Ankle Mobility
You may improve your ankle mobility simply by performing the following on a daily basis:
Begin by rolling out the soles of your feet. Then, move your calves and shins side to side to loosen up the soft tissue.
Then, proceed to a pair of dynamic ankle mobility drills. The knee-to-wall drill and/or a weighted stretch are two fantastic drills to incorporate.
You’ll greatly increase your ability to apply the many changes I outlined if you execute this program on a regular basis, especially shortly before your actual leg workout. As a result, your quad growth will be boosted in the long run.
Okay, that’s all I’ve got for now. I hope you found this material informative! Also, I hope that clarified why you may not have been experiencing the desired quad growth.