Quads: The Logic
An unavoidable ignorance lies in the rampant misinformation concerning quad training. Reserved exclusively for the truly dedicated and the ‘hardcore’ of sorts, training quadriceps requires two primary premises that most fail to meet: intensity and specificity in movement patterns.
The following are 10 techniques that are a definite catalyst to substantial quad growth. Say ‘goodbye’ to lacking gains and years of looming frustration.
1. Squats are NOT always ‘king’
The squat has successfully solidified its place among the annals of great exercises.
Generally we find that individuals with phenomenal leg development heavily favor the movement, even so far as to state that one, “can’t get big legs without squatting.” Despite a plethora of benefits, the squat, biomechanically speaking, is not necessarily a must in all athletes’ training routines.
Majorly, some people are not predisposed to significantly benefitting from traditional squatting, and this begins with structure. We can look at individuals with long femurs for example. If one’s femur to shin and/or femur to torso ratio is large, the individual will inevitably encounter some mechanical difficulties when squatting, compared to an athlete with short femurs and a longer torso. The former, bending at the hips for balance maintenance, will unknowingly place stress on the spinal extensors. This weight displacement, in turn, takes the load and tension off of the quadriceps.
We can also observe issues with ankle joint mobility. Athletes with dorsiflexion deficits will over-pronate at the feet. This break in proper mechanics then transfers proximally to higher joints (e.g. knees, hips).
The above example helps to show that there are very rarely any constants with regard to exercise execution in terms of mechanical advantages to the individual. The squat’s chief selling point is that it works an extensively wide range of muscles. This statement, though correct, yields the need for deeper insight.
To what degree of stress and tension are these various muscle groups exposed to? Again, this is not a constant variable and requires an analysis of each individual.
Some of the aforementioned disadvantages can be overcome, to a certain degree, with minor changes in execution.
Some examples include changing heel position (increased dorsiflexion or plantarflexion), hip rotation coupled with stance width, and load placement. If these manipulations have little effect, it is completely plausible, and perhaps very likely, that squats are mechanically NOT the best exercise for you.
2. Training ‘light’ is more favorable than training too ‘heavy’
Understanding the relativity of how ‘heavy’ a particular load is (or any amount of tension) is imperative for maximizing hypertrophy. A common theme that stops people from optimizing the amount of muscular growth they experience in the lower body, comes from using a weight or resistance that is outside the realm of their functional capabilities. Form and range of motion are often compromised when an athlete focuses on adding more weight (generally this limits said athlete to under 6 reps).
Most hypertrophy of the quadriceps occurs within a higher rep range (often up to 15+). Focusing on time under tension and shortened rest periods between sets are key elements to more growth. Longer stimulus application (i.e. higher rep ranges) will elicit an adaptation to fatigue, which, in turn, will respond with advanced muscle growth over time.
3. Isolation exercises can be your best friend
It’s as cliché as any phrase in bodybuilding – “Compound movements are for mass building.” Be that as it may, that statement is used to imply that isolation movements are less effective when attempting to maximize muscular hypertrophy. A primary example discrediting this fallacy can be observed through leg extensions.
In order to make this (and other isolating movements) effective, there needs to be an emphasis placed on hip positioning, tempo, joint recruitment, and range of motion. If these points are followed correctly, leg extensions will be your best friend.
Speed of the motion also needs to remain consistent throughout the sets. Utilizing the same speed at the extremes of the motion (peak stretch and peak contraction), as one would throughout the rest of the movement, is vital. This will ensure maximum tension and stimulation.
4. You cannot change the ‘shape’ of your quadriceps
This same principle can be applied to all body parts, and this is a product of genetic shape. Regardless of the effort placed on emphasizing a particular muscle belly, the shape of the quadriceps will remain fixated in the wake of hypertrophy.
This concept can be explained by reviewing the anatomic structure of the knee as it pertains to quadriceps contraction.
Your knee functions much like a hinge, thus the quadriceps muscles have no way of changing knee motion aside from a single plane. Regardless of knee positioning, it is impossible to create a differentiation in muscular contraction during knee flexion.
5. ‘Full’ range of motion is NOT necessarily optimal
‘Full’ range of motion is perhaps the most misused term in exercise physiology. It is often thrown around with limited understanding behind what true full range of motion is, and whether or not it is optimal to follow. When we examine leg training, a ‘full’ range of motion typically implies going as far as the body will allow the weight to go (specifically on pressing movements such as leg press). If an external load influences more motion than the quadriceps can control, passive motion is experienced. This passive motion will disallow for time under tension concepts to be applied. Muscle growth aside, this can also impair joint function and mobility.
The ‘full’ range of motion of pressing movements (again, e.g. leg presses and squats) is feasible for some goals, primarily powerlifting or strength sports. In bodybuilding, however, this has minimal purpose as the emphasis needs to be placed on hypertrophy.
6. Lunges are overrated
Lunges have become a staple in nearly every bodybuilder’s leg day arsenal, and with good reason. Lunges, in fact, are an effective movement for providing a stimulus to the lower body, especially the quadriceps if particular intentions and foot placements are observed.
There are, however, a plethora of needed prerequisites in order to make lunges optimal for muscle growth. Ankle mobility, balance, and hip strength (both adduction and abduction) are all key variables that are stressed to a high degree when performing lunges. If any of these are weak points for an athlete, the tension can be easily shifted, which again will eliminate time under tension optimization. A common fix for these (aside from implementing movements that strengthen these necessities) is to simply take smaller steps (optimal quadriceps emphasis) and stopping ‘briefly’ after each rep. if necessary.
7. Utilize intensifying techniques
Again, this is a principal that can be applied to all body parts, but holds specific significance concerning the quadriceps. Using drop sets (decreasing the weight during consecutive, nonstop sets) and supersets (combining two or more exercises in consecutive fashion without rest) will elicit a great deal of hypertrophy. These provide the greatest amount of tension in the shortest amount of time. The increase in fatigue response is crucial for muscle growth in the quads.
8. Increase your frequency
Placing a priority on quad training is an effective tool in maximizing growth potential. Although there is something to be said concerning the neurological stress of an intense leg day, it is certainly combatable with proper nutrition and sleep, and thus should have zero limitations on one’s ability to increase frequency. Studies have shown that the amount of recovery time needed for a muscle does not exceed four days (this is being generous and rounding up for most literature). That said, the body has no concept of a seven-day week. Increasing the frequency of one’s quadriceps training will yield greater results than doing a traditional ‘once per week’ protocol. Keep in mind, soreness can be a sign of inflammation and quite possibly a lack in adequate nutrition.
9. Hip adductors are key to adding more size
Hip movements (adduction for the sake of hypertrophy) are a severely under-utilized set of exercises for many bodybuilders. Although there is minimal functional application, the importance of adductor strengthening movements cannot be underestimated relative to hypertrophy of the quads. Nearly 1/3 of upper leg mass (muscular tissue) can be stimulated through hip adduction, and rarely obtains this stimulation elsewhere.
10. Disregard ‘aerobic’ forms of cardio
A common mistake for many bodybuilders is utilizing extended durations of aerobic cardio for fat loss.
While these methods my work, they can be extremely detrimental to quadriceps muscle retention. Extended periods of aerobic training will de-condition the anaerobic potential of the quads.
Eventually, the quadriceps will attempt to adapt to this newfound aerobic stimulus, thus muscle loss will inevitably occur.
Hams & Glutes: The Logic
Of all the muscle-groups, hamstrings and glutes are perhaps THE most misunderstood with regard to hypertrophy training. I’ve perused copious amounts of literature, most of which is inherently vague and lacks TRUE, functional application.
We are all well aware of the exercises needed for maximum stimulus of the glutes and hams. There are however, a great number of very specific nuances that are key for optimal gains. Slight changes in form and execution will skyrocket your progress, so long as you make specific, anatomically sound corrections.
Anatomy
The hamstrings compose of four, tendon-like muscle bellies, located on the posterior of the femur.
In essence, there are three primary components, all of which cross the hip joint and originate at the inferior aspect of the ishial tuberosity:
• the long-head of the biceps femoris
• the semimembranosus
• and the semitendinosus
The fourth muscle belly, the short-head of the biceps femoris, is located on the distal end of the femur.
Each of the four acts in knee flexion due to their respective insertions. The aforementioned three primary muscle bellies act, not only in hip extension, but also in external rotation and adduction while in the neutral position.
The glutes, anatomically referred to as the gluteas maximus, originates from the gluteal line, inferior aspect of the lateral crest of the ilium, the posterior / lateral aspect of the sacrum and coccyx, and inserts into the gluteal tuberosity of the posterior femur.
The other gluteal components, the medius and minimus, are significantly smaller and less superficial. There is no specific need to discuss their functionality here for those interested in hypertrophy.
The gluteas maximus, however, functions as an external rotator, adductor, and extender of the hip joint. Moreover, it is one of the strongest muscles found in the human body.
As mentioned, there are several small changes that can be purposefully implemented to change stimulation patterns, most notably with the hamstrings. Changes in hip and knee positions are the primary examples.
Being able to conceptualize the mechanical advantages and disadvantages of small changes is the key to optimizing hypertrophy.
Active Range of Motion (AROM)
As with all muscle groups, it is extremely important to take careful assessment of one’s available range of motion. It is specifically important with these muscle groups, due to the susceptibility to injury of the knee joints or chronic wear.
Both knee flexion and hip extension need to be controlled and should never exceed the depth your hips are able to concentrically flex.
The term ‘full’ range of motion is often misused and generally should be focused on ‘active’ range of motion. Failure to adhere to a joint’s passive range (by exceeding it) is a near certain way to ensure a hindrance of progress going forward.
Compound Movements and Hip Extension
Glute work, and to a much greater degree, hamstring work, is often identified through isolation movements. There are in reality though a surplus of ways to increase or decrease the force load and tension on these muscle groups during compound movements typically thought of as quadriceps exercises such as leg presses, squats, and lunges.
These are where the minor manipulations come into play, to a crucial extent.
Leg Press
The prime alteration will come in the form of foot placement (high vs. low). The amount of tension placed on the hamstrings and glutes vs. the quads varies greatly with even a fraction of an inch worth of movement along the plane.
The higher the feet are placed, the more hamstring and glute activity will typically be experienced. Furthermore, the aspect of intentional force (e.g. ‘driving’ through the heels) while focusing on hip extension (thus reducing knee extension) will also increase hamstring activity.
Squats
Since there is the added element of free weights, traditional barbell squats prove to be more difficult to shift focus from one muscle-group to another. In order to appropriately plan your form, it is important to consider your structural makeup. Athletes with long femurs and short trunks and tibias should generally use a ‘wide’ (greater than shoulder width) stance.
Those who disregard this often fail to reach the lower portion of the active range of motion. In addition to a wider stance, outward rotation of the hips can greatly increase the amount of glute and hamstring stimulation.
Lunges
Lunges are a staple for many bodybuilders trying to get the most out of their posterior lower- body. Unfortunately, many fail to execute this movement in an optimal way, and hence end up placing too much emphasis on the quadriceps.
A primary concern with lunges focuses around the prerequisites of ankle mobility and abduction strength. If these two areas are lacking, the lunge will be largely ineffective with regards to targeting the glutes and hamstrings.
It is recommended to implement single leg-abduction movements into your regular workout protocol. A phenomenal way to further accentuate the focus to the glutes and hams is to halt movement at the top of each rep (during walking lunges) and simultaneously drive the hips back.
Hip Extension Movements
Stiff-Legged Deadlifts
‘Traditional’ deadlifts are a great way to target the posterior chain, but also create lots of tension on the quadriceps. This presents us with stiff-legged deadlifts to alleviate the issue of quad-dominance.
This deadlift alteration works to remove resistance away from the hips, thereby placing the desired emphasis on the glutes and hamstrings though increased contraction throughout the range of motion.
Note, however, that the term ‘stiff-legged’ is a potential misnomer. It is recommended to keep a slight knee bend (whilst maintaining this exact bend throughout execution) in order to alleviate undue stress on the knees and allow the hamstrings to have greater force production near the bottom of the rep.
Similarly to a traditional deadlift, keeping the bar (or dumbbells) near the shins will lower the amount of resistance at the trunk, creating a much more accommodating resistance profile. With free-weights, there will be a reduction in resistance at the top of the movement (to zero).
In order to change the firing patterns at the extreme, experiment with cable and attachment variations.
Glute-Ham Raises / Back Extensions for ham & glute emphasis
When performed correctly, can be effective at near isolation of the glutes and hamstrings while using ‘intent’. Sticking out the glutes, as opposed to swinging with the back, while attempting to kick the legs through the leg pad will account for emphasis on the glutes and hamstrings.
Knee Flexion Movements
Seated Leg Curls
The most effective way to isolate the hamstrings in this movement calls for bodily control. Brace the body using the arms and keep constant abdominal contraction (to a degree).
Furthermore, it is important to place emphasis on hip extension.
The more that the gastrocnemius can be lengthened through dorsiflexion, the more effectively the hamstrings can be targeted.
Lying Leg Curls
The number one concern with this movement is observable through anterior pelvic tilt. It is difficult to manipulate at times, but it can be effectively done. Again, abdominal contraction will help to keep the glutes from coming up, which keep tension on the hamstrings, so too driving the hips into the pad throughout.
Standing One-Leg Curls
The execution of this movement is similar (in terms of intent and hip control) as the lying leg curl. Keep certain to eliminate trunk rotation that results in lumbar spine extension.
Conclusion
The underlying theme of the above is that the focus on hamstring and glute development comes from exercise execution, not from exercise selection.
Although each movement presents pros and cons in terms of hypertrophy, small manipulations can effectively alter resistance loads and firing patterns.
