Quadriceps

QuadricepsBy Joe Wells

Workout #6: Quadriceps

Hack Squats
Sets 4
Reps 12,10,8,12
Perform hack squats as pictured in the photo. Be careful not to go below parallel unless you are an experienced lifter. Make sure to keep your posture as straight as possible. Hack squats are an awesome exercise for overall leg development.

Muscle Confusion Tips:
Changing your stance can have a profound effect on what area of the leg you train. If you widen your stance and point your toes outward you will notice an incredible burn in your inner-thigh area. If you take a narrow stance and slightly point your toes in, you will feel your outer thighs begin to burn. Try placing your feet higher and lower on the platform to create even more muscle confusion.

Leg Press
Sets 4
Reps 12,10,8,12
This movement is a classic leg developer. It takes much of the pressure off the back and allows you to use fairly heavy weights without injuring your back. You can also spot yourself by placing your hands on your knees. Notice the muscle confusion tips are very similar to those of the hack squats.

Muscle Confusion Tips:
Changing the position of your feet can have a profound effect on what area of the leg you train. If you widen your feet and point your toes outward you will notice an incredible burn in your inner thigh area. If you take a narrow stance and very slightly point your toes in, you will feel your outer thighs begin to burn. Try placing your feet higher and lower on the platform to create even more muscle confusion. You can spot yourself or cheat by using your hands to push against your thighs.

Leg Extensions
Sets 4
Reps 12,10,8,12
This is probably the best exercise to isolate the quadriceps muscle. Try to pause for half a second at the top of the movement to really feel the muscle contract. As the photos show, the muscle will be forced to contract and separate at the top of the movement.

Muscle Confusion Tips:
Try pointing your toes inward to feel your outer quads burn, or try pointing your toes outward to get the inner thighs burning. Half reps are also a great variance on this movement. Try extending all the way up and returning halfway down before starting to extend to the top again. This is also a great movement for high rep training. To really blast the quads on your last two sets, try doing 40 to 50 reps — hopefully you ’ll be able to walk out of the gym

Standing or Seated Calf Machine
Sets 4
Reps 25,20,15,25
This exercise can be done from a seated or standing position. Most gyms have both of these machines. You can really burn the calf muscles when you concentrate on using your full range of motion. Start with your heels as low as possible, then extend upward till you are on your tiptoes.

Muscle Confusion Tips:
Alter the position of your toes with each workout. Point them outward one work-out to hit the inner calf area, then inward on the next workout to hit the outer calf area. If you train with your toes outward on this exercise, make sure to do the opposite on the seated calf machine


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