If you’re a bodybuilder, then your quadriceps need to be one of your top three body parts. It’s that simple. You can make all the noise you want about your biceps, triceps, calves, pecs, and any other standout body part, but the top 3 as far as bodybuilders are concerned, are the pectorals, back, and quads. You need very thick quadriceps muscles if you want to ever do anything in terms of bodybuilding competition.

To make the gains necessary for massive quads, you don’t need to employ rocket science. Rather, a simple list of techniques and movement exists which can lead you to the quadriceps promised land. Are you ready to embark upon that journey? The list is as follows, if you have to courage!

You need to eat

It’s that simple. You cannot add two inches to your quadriceps mass without adding 15 or 20 pounds to your morning scale reading. If you’re in a position where you’re happy with your physique and unwilling to move up a weight class or two, then you should focus upon upper leg cuts and just admit you are a mediocre bodybuilder. However, if your goal is to sport a sick set of thighs that scare school children, then it’s time to bump up your daily caloric intake by 800 to 1000 calories. Have some fun with it, but remember that beef is your best friend.

Squats and Lunges

Now that you’ve accomplished your duties at the breakfast bar, it’s time to get the job done at the squat rack. Warm up with lunges to stretch the hamstrings, glutes, and of course the calves. From there, it’s time to move to the granddaddy of all quad movements, the squat. Every leg day should involve three warm-up sets and 3 to 4 maximum workload sets. Use a spotter, lift heavy, and give it all you got. Keep a punk bucket handy if your intensity matches your goals!

Water and Creatine

The quadriceps is one muscle group in particular that receives more benefit from the added water retention of creatine or sodium loading than any other body part. They don’t swell easily, but when you can discover the right water combination to deliver it, you’ll find a world of success. Bump up your sodium intake, load creating for 6 days, or choose an AAS option with great water retention as a side effect, and you’ll soon discover quad gains like you’ve never seen before.

Rest & Recovery

It may seem like common sense. Everyone knows that you grow while you’re at rest, and not while in the gym. However, there are many bodybuilders who will endure an intense leg workout, then grab a snack on the way to the club or park. With just a few hundred calories in their body to help their legs recover from the 1+ hour pounding, they will spend a few hours dancing, playing basketball, hiking, or staying up late. It’s great to enjoy life in this manner. Bodybuilding is only a tool to make life better. However, there is no way you will be able to reach your maximum leg size potential with finishing your leg workout, grabbing a high calorie, high protein meal, and putting your feet up for a few hours to recover!

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