Posted 2 months ago

How to get jacked quads

If you look at men and women with amazing size and shape to their quads, there a few common traits amongst them. The first is that they all train very hard. The second is that they are all strategic in their programming and incorporate the fundamental aspects of training to continually add muscle.

Control of the movement

I cannot emphasise how important control is when training your legs. This is a mistake I see all too often, which is the reason why people cannot grow their quads.

Using the hack squat as an example, the next time you are in the gym, take a look at someone performing a rep.

What you may see is a very fast downward phase and a ‘bounce’ out of the bottom of the machine. Then, take a look at the size of their legs – I bet they don’t have much development.

From experience and based on trial and error, I take 2-3 seconds on the way down. It is on this part of the lift where you create micro tears in the muscle fibre which is key to adding muscle over time. So, have control going into the bottom of the machine: you’ll be incredibly weak here but that being said, it’s your best opportunity to get strong.

And when you’re at the bottom of the move, initiate with the quads, think about internally turning the muscle on, and contract them hard as you push upward.

So, the key is to not be scared to feel weak, and to give it the beanz!

Intensity in the movement

Another factor to consider alongside control and intent is the intensity during your set.

If you want jacked quads, and I mean truly jacked quads, you’re going to have to do the reps no one wants to do. When every part of your body is telling you to rack the weight and stop, you will always have 1-2 more reps in the tank. My best advice is: just do them.

Pick a rep range, add weight on the machine, and if you don’t reach failure by the target rep range, don’t count that set, and then go again. Adopting this mentality will ensure that, over time, you progressively increase the weight on the bar and work the quads to their full capacity.

Programming

Last but not least, my final tip is to consider re-designing your program.

The ‘tear drop’ is something well sought after by many, but do you know how we can actually add size to this? What if I were to tell you that it only comes on in the last 10-15 degrees of knee flexion (straightening)?

Your ability to get this portion of the quad active under any type of stimulus will diminish as your session goes on, but one machine you can capitalise on is the leg extension. If we place this first on our leg day, we can work the ‘tear drop’ effectively and add size to this over time. If you were to place it last in your workout, you would more than likely not see as much growth.

Having big quads has always been a goal of mine and something I take a lot of pride in. Therefore, if you want to do the same you need to look at:

-how you train (control),
-intent when training (initiation)
-how hard you train (intensity)
-program design (leg extension)

If you’d like to know more about the other factors that will help be sure to sign up for the physique formula where you will learn all about “The key components you haven’t thought about to fuel your physique” and so much more.

Vaughan Wilson Bsc Hons