This whole “lift weights and eat right” thing is beginning to pay off, isn’t it? Your arms are looking solid. Your chest is looking thick. Everywhere you go, people are starting to notice you. Suddenly, you are starting to “look like” you work out, and it’s a great feeling. However, even as your showcase muscles begin to come to life, you are beginning to realize that your quads, or the muscles of the upper leg, are paling in comparison in terms of development, compared with the rest of your physique. It’s not the end of the world, but it is a situation that must be addressed very early in your training system, so that you can correct this physique imbalance as early as possible.

Start by looking at your workout week. How much time do you really give your thighs each week? Is your leg day some hodgepodge of “legs, shoulders, abs, neck, and any other body part I wish to put on this last day of the training week”? If that is the case, then you can probably already figure it out for yourself, and make the necessary adjustments, right? Scoot some of these body parts to other parts of your week. Dedicate one day to just training quadriceps, and watch them begin to grow once you give them your full and undivided attention.

Now that you’ve arrived on quad training day, it’s important to mention that you won’t be counting your sets, per se. However, you will work to ensure that you scorch this muscle group with at least 16 to 20 sets during the course of your training. And, once you begin bouncing around on the machines and stations, you will soon discover that the time flies and you are able to hit the muscle group for that many sets without too much trouble!

Start your day with leg extensions. That’s right, it’s the small isolation exercise that you probably usually move to the back end of your training day. Why is it so important to hit them early? Well, you will be employing a pre-exhaust method today. One set of leg extensions will immediately be followed by you standing up, moving to the squat station, and completing twelve perfect repetitions with moderate weight. Remember that the amount of iron you move – the sheer poundage – really is not that important. You should instead focus upon the slow and deliberate movement of each repetition. Four to five sets of this double-trouble movement and you’re already halfway done training quads. Isn’t this easy?

Leg press comes next – plain and simple. Four sets of 15 repetitions and you are done with that. Finally, move to the abductor and adductor stations and complete what will end up being 10 to 15 minutes of exercises. Don’t count sets. Instead, bounce between the two functions of the machine over and over until your legs are completely unable to move. You’ve achieved the perfect pump for your quads – growth will soon follow!

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