Top Moves For Each Bodypart...QUADS.

 Arnold in his prime...great and defined quads.

During all my years of training, I have tried a good amount of moves...outside of the big basics (Squat, Deadlift, Bench Press) and their variations, some new lifts (Hack Squat, Gironda V-Bar Dip, Reverse Grip Bench Press) have been supremely successful.  Some that I tried in my younger day due to magazine hype (Triceps Kickback and Various Ab Moves) have been wildly unsuccessful...so to you, my loyal reader I will present to you the best moves series...starting with LEGS...

Quadriceps:  The Quads are generally only targeted by most people in the gym (99%) with the leg extension machine.  Now, for those who do not know, the leg extension primarily targets the vastus medialis...not what a true athlete needs to do for powerful and ripped quads.  Everything has a place (except Triceps Kickback) but leg extension should not be your go to Quad move.  Instead try these:


1.  Barbell Hack Squat:  The BB Hack Squat is a very underrated and underused move in athletics.  The Quads are the prime mover and they will  fatigue fast with this excellent move.  Done right, you will have championship Quads.  Also you will develop a nice outer sweep.  Check it here Hack Squat...335lbs.

2.  Narrow Stance Squat:  Narrow Squats is the same exact move as the basic Squat.  The difference is thst the feet are closer together.  This in turn will force the Quads to handle more of the workload as the Hamstrings and Glutes will not receive as much work.  The basic Squat is more evenly distributed but is more Glute/Ham than Quad.

3.  Sissy Squat:  Definitely will turn even the most testosterone-laced man into a sissy...As you see Here we go the angle of the move is very stressful on the Quads...A lot has been made whether this move affects your knees in a bad way.  Personally I have not experienced and true knee pain while performing sissies.  Personally I have watched my Quads grow will the implementation of them into my routine.  If you are lacking in the Quad area, add them.

Now for a great Quad blowout, follow this routine:

Perform Hack Squats using the Vince Gironda 8x8 protocol...8 sets and 8 reps...15-25 secs of rest between sets...or
Perform Narrow Stance Squats for 8 reps and follow them immediately with 15 Sissy Squats...rest 60 seconds after your set.  Drop the weight on the NSS and perform 15 reps followed immediately by Sissies with added weight for 8 reps.  Rest 60 secs at the end of the set.  Repeat the 1st set for the 3rd and final set with the same weight (or close too, you will be FOLDED).

Both of these routines will have you screaming as Quad pain is horrific, but you will be rewarded with excellent Quads...Ripped......trust me, it is worth the pain!