quads

The quadriceps are one of the largest muscle groups on your body, and almost every compound, lower body movement is going to involve them to some degree. From big lifts like a squat or deadlift pattern, assistance exercises like a lunge or leg press, or even “glute-focused” patterns like...

Nick Walker is one of the most popular bodybuilders in the IFBB Pro League, and “the Mutant” has a lot of fans that feel he can eventually win the Mr. Olympia contest. Walker was third to Hadi Choopan and Derek Lunsford in 2022, and he’s coming off a second-place finish at the 2023 Arnold...

If you want to be your best, it would be wise to learn from the best. That’s why it would be a good idea to watch this episode of Femme Flex Friday if you need to improve your legs and glutes. 2020 Bikini Olympia Champion Janet Layug and IFBB Bikini Pro Daraja Hill shared some secrets that have...

These 2 quad exercises aren't commonly performed. But for those who choose to learn about them and train them - they reap the reward of massive quads. Most of the "build big quads" workouts I see online are pure fake hustle. They mainly revolve around some combination of these weak movements...

Stop neglecting your legs and start building massive quads. These 6 quad building hacks and exercises are exactly what you need to spark quad muscle growth. If you clicked this article then I already know one of two things. You either already make it a goal to tackle leg day or you’ve realized...

For truly massive quads, you've got to hit them hard in the gym. Try these 4 training tricks to start packing on more size and strength! Have you ever noticed how everything we do is in front of our bodies? The anterior muscles like the pecs, front deltoids, abdominals, hip flexors, and quads...

The overall plan of any weight trainer should be to establish a routine that helps to develop lean muscle mass in a completely balance fashioned. That means that each muscle group is targeted through consistent and alternating workouts. The result is that each of the muscle groups will work in...

Squats are the king of all bodybuilding exercises. They build up overall strength and are done by people training at all different levels for all types of goals. When you reach ‘Leg Day,’ it is a given that you will begin with a good number of sets of squats. But is it possible to get the same...

Everyone who trains at the gym on a regular basis knows what separates the greats from the rest of the pack — leg day! It’s the most challenging day of the week, and the more intense the workout, the better. Whether you train quads and hamstrings together or separately, these are the workouts...

For several years I had trouble getting my quads to match my upper body in terms of development and separation. It wasn’t that my legs weren’t strong and it wasn’t that they weren’t growing quickly; they just never felt the same as when I would train my other muscle groups. I wasn’t getting...

The 2021 New York Pro was already a significant event, but two athletes who left victorious made the contest even more memorable. The Open winner, Nick Walker, received a lot of attention for valid reasons, but another man who stamped his place as an Olympia contender was the winner of the 212...

If you train them with the intensity and time they deserve, quadriceps can be showstoppers. Unfortunately, most bodybuilders never maximize their quads, because they’re forever shortchanging their leg workouts, or skipping them altogether. You should focus on your legs, especially the quads...

Whether your goal in the gym is to improve athletic performance, increase strength, or just look better, a nice set of big, strong quads is a must. The quad plays a big role in running, jumping, and everyday life. On top of this, the quads are one of the first things people see as you’re...

Most of the memorable poses in bodybuilding, at least as far as the general public is concerned, involve showing off the arms or abs. But when it comes to winning the Olympia, you could argue that the show-winning poses for nearly every champion involved the legs — specifically the quads. That...

Dmytro Aksonov / Getty Soccer is one of the most intense and demanding sports out there. With 11 players constantly chasing the ball across a 110-120 yard field, you need endurance, strength, and a whole lot of leg power to stay competitive throughout a 90-minute game. With the recent Team USA...

Courtesy of Weider Health and Fitness / M+F Magazine There’s something about the pursuit of the “ultimate” amongst men that begets greatness. Chasing that which is seen as unattainable by others fuels us, drives us, propels us to do more; to sacrifice more, and to suffer more. And when you have...

SolStock / Getty If you're looking for a hardcore workout to tone your legs up, look no further than this higher-rep routine that's sure to leave you feeling sore the next day. “The routine is structured to pre-exhaust the leg muscles," says Tim Gardner, fitness coach and IFBB Pro League...