TRAINING YOUR QUADS AND WHY IT IS IMPORTANT
Your quads consist of 4 main muscles. Vastus lateralis, Vastus intermedius, vastus medialis and rectus femoris. The quads are responsible for extension of the lower leg. They start around the hip area, pass through the patella (knee cap) and insert into the tibia (shin).
The main way of training the quadriceps is by doing exercises such as squats and leg press. To isolate the area more, leg extensions can be done.
So why should I do quads training?
- More Muscle: Scientific studies show that squats boost the discharge of Growth Hormones & Androgenic hormone or testosterone a lot more than other exercises. They are all-natural muscle building hormones.
- Bigger Upper-body: Squats work your entire body, not only your thighs. A lot of core and other stabilising muscles are used during this exercise.
- More Strength: Tougher thighs and primary muscle tissues boosts your energy on upper-body lifting and for that reason aid in increasing overall strength.
My current leg regime me that I find works consist of:
- Box squats
- Front squats
- Leg Press
- Leg extensions (single leg eccentric)
I am currently doing this workout 2x per week, doing 3-5 rep max for 5 sets, rest intervals are always timed using a tsop watch at 3mins. This is changed every 4-6 weeks to keep the body guessing so that it doesn’t adapt too much.
These exercises can be combined with plyometric exercises to try and develop more explosiveness. If this is the case I do not recommended doing any more than 3 rep max.