Hello and welcome to my article, Here we will be discussing how to build massive upper leg muscles, and the best Quadriceps exercises to incorporate into quadriceps workouts. We all wear pants most of the time. I know I do. Then there are many who should wear them with no questions asked, unless you have a sick pair of quads begging for compliments, whether you have pants on or not. Quads are not visible, but are noticeable when wearing fitted pants, and if you are a constant beach goer or athlete. So why work on them at all if that is the case. I used to think that, once upon a time until I noticed I was starting to resemble SpongeBob. Big upper body and skinny legs. I was disproportionate and needed to do some damage control. Needless to say, I corrected my physique and SpongeBob became a thing of the past. So, how many of you can relate to me? Come on! Be honest with yourself and look in the mirror. There you will find the truth. This article has the tools, map, blueprint, if you will, to help you make the necessary changes to achieve the desired results you seek. Here we will go over the anatomy of the quadriceps, the best exercises to help you along your journey, and finally, how I did it. With that being said, Let’s begin…
The Anatomy of the Quadriceps
The Quadriceps muscle group consisting of a group of four(4) muscles that are located in the front of the thigh(front of your legs). The vastus lateralis, vastus medialis, vastus intermedius, and the rectus femoris. Each of the vastus muscles originates on the femur bone and attaches to the patella, or kneecap. The three vastus muscles are also partially covered by the rectus femoris, which also attaches to the kneecap. However, unlike the vastus muscles, the rectus femoris inserts into the hip bone.
The lateral femoral circumflex artery and its branches supply the quadriceps with oxygenated blood, and the femoral nerve (and its subsequent branches) innervates the muscle group. The quadriceps assist in extending the knee. Since these muscles are used often for walking, running and other physical activities, the quadriceps are prone to injuries including strains, tears, and ruptures.
Role and Importance of having developed Quadriceps
Quadriceps are important in everything we do, from squatting weights or on the toilet, to jumping, running, walking, and many physical activities. Think about it, every lower body movement requires the involvement of the quadriceps, as its main function is to bend and straighten the knee. Having strong and developed quadriceps will improve your physical performance, such as your vertical jump, running and lifting. Having weak quadriceps will have the opposite effects and then some.
The best exercises
There are many kinds of exercises that you can perform on your legs, However here are the best quadriceps exercises that I know will help you achieve the desired results you seek, providing you do your due diligence.
1. Barbell front or rear(back) Squats
2. Dumbbell Squats
3. Smith machine Squats
4. Barbell deadlift
5. Dumbbell Deadlift
6. Barbell lunges(front, side, rear)
7. Dumbbell Lunges(front, side, rear)
8. Walking Lunges
9. Bodyweight Squats
10. Hamstring Curls
11. Step-ups with body weight
12. Step-ups with Barbell or Dumbbell
13. Leg Press
14. Hack Squat(Barbell behind back by hips)
15. Sumo Squat
16. Mountain Climbers
17. Bulgarian Split Squat
18. Farmers Walk
19. Goblet Squat(use kettlebell, similar to sumo squat)
20. Barbell Box Squats(have a chair or box, to almost sitting on when squatting)
21. Walk Sit(try this for 30secs, then 10sec rest for 5 sets)
22. Weighted Jump Squats
24. Box Jump
25. Weighted Hill Sprints
26. Leg extensions
How I did IT
I was never not a fan of working on my legs, I favored biceps, triceps, and shoulders, however, I knew the significance having well, toned and developed legs, which motivated me to include legs in my routine. I worked on my legs, meaning the quadriceps, calves and the hamstrings, at least twice a week. I feel the legs require more rest for optimal growth and development. The fact that after a good workout you will experience soreness for sure, sometimes to the extreme, that you have trouble holding yourself up, walking, jumping and so on. To me, that is a good pain to feel, because It makes me aware of the awesome workout I had and the benefits that will follow. So. twice a week I worked on my legs. I would pick three exercises from the list above. Rep ranges would vary from week to week. So, for example, I would perform 6-8 reps for strength, 8-12 reps for mass and, 12-15 reps for definition. Sometimes I would do supersets, drop sets and rest pause to confuse the body and promote growth. Do not forget to consume protein before and after each workout…
Conclusion and Closing Statements
We finally reached the conclusion, where we went over, the anatomy of the quads, how you can get huge quads and the best overall exercises in my opinion, that will get you to quad development you want. Keep in mind, Exercising s not seasonal, the only exercise during the spring and summer months and neglect to work out during the spring and fall. It is a lifetime commitment of discipline, and drive. Anyone can do it, but it is not gonna happen by itself, it is up to you, and how bad you want it. No one is gonna do it for you. So stop being lazy and, motivate yourself, Make a schedule and stick to it. Every day make it a habit to listen to motivational videos, audios and read books. Retrain your mind and promise yourself that you will work on yourself, and recreate your outcome. It will happen, trust me, that is just how physics work. What you think of, you will attract. How many of you want to change? Can you visualize in your mind, how life can be for you if you decide today to make a change. Think about that and let it soak in. Please leave me a comment below. If you have any questions, leave them below and I will get back to you soon enough. Until then, here is to a new and better version of yourself.