When it comes to doing everything possible to make those front thighs grow, you have tried it all. You’ve tried high intensity (with a few heavy sets). You’ve trained with high volume protocol (with many lighter weight sets). You may have thought you’ve covered both extremes, but there is one very tough method that you have not yet encountered, that you may want to consider, if the goal of your leg day is to pack those quadriceps muscle which as much blood as humanly possible. That, of course, is high volume, high intensity training. It’s not for beginner trainers, no for the faint of heart. But if you have the guts to lift heavy – for what is not a brief amount of time – then this just might be the right training protocol for you!

This day of exercise will start like any other leg day. Perhaps you’ll inch your way to the leg extension machine as you normally would, to knock out three sets of 12 to 20 repetitions to get those thighs filled up with blood. Today, you will still be using the leg extension machine, but you’ll be using it in a whole new manner. You’ll be knocking out five sets of 20 to 50 repetitions. Yes, you heard that right. The goal of this training session is to pack those upper legs with as blood as humanly possible, and the leg extension is the movement that is best for that! After five intense, medium-weight sets, your thighs should be burning with blood already.

From there, you can probably already predict what is next: Squats! You will be completing four total sets. The first will be 12 repetitions. The next will be 9 to 10 repetitions. Your third set will be 5 to 8 repetitions. You last set will make the leap up to 20 repetitions. At the conclusion of this set, you’ll be less than 30 minutes into training legs, and they may already be pumped with blood to the point of almost being not manageable!

Since you’ll suddenly be a little tipsy on the balance, moving to an exercise such as lunges where you must balance a bar isn’t that good of an idea. Hack squats, however, will work fine at this point for making the upper legs do a lot of work without a lot of balance. Four sets of hacks at a clip of 8 to 12 reps per set will round out the mass-building portion of your day. From there you can select a machine for legs of your choice. You will be repping and pumping on that movement until the clock strikes sixty minutes and you call it a day.

Carefully tracking break time, or the amount of rest between each set, is imperative. 75 to 105 seconds between sets is ideal. Anything above or beyond and you may not be able to sustain the intensity you need to complete the workout in under 60 minutes. Time your workout and adjust your total set counts for each exercise so that your total amount of time spent in the weight room is approximately sixty minutes.

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