Are you looking for a way to hit those quadriceps and hamstrings quickly, and then get the heck out of the gym? If so, then you have some to the right place. The following workout will allow you to target both sides of the upper thigh muscles, and do so in a manner which will stimulate both the fast and slow twitch muscle fibers. The next time you’re facing a time crunch and really want to hit the legs in a new way, give this routine a shot! It will deliver a full workout in minimal time.   Leg extensions, immediately followed with leg curls It’s time for a quick workout, and this includes a quick warm-up. You don’t need to utilize the treadmill or elliptical to warm up your legs today. Instead, you can use 1 to 2 sets of these lightweight movements to draw the blood into your legs and get your body ready for the heavier free weights. Use 12 to 20 repetitions per set, making 15 the target number. Despite the fact you’re trying to train fast, your repetition speed should be slow and deliberate. After you complete each set of leg extensions, immediately jump to the nearby leg curl machine and complete an equally slow and deliberate set of 15 repetitions. The goal is a slow pump and burn. 

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If you want to find a bodybuilding or powerlifting article on how to train for power and strength, you haven’t come to the right place. By now you should know that heavy squats, leg presses, stiff-legged deadlifts, and calf raises are the core movements you should be utilizing to add beef to your legs. Four to five sets of each in the 8 to 10 repetition range, coupled with a pile of food and sleep, and you’re going to have some legs ready for growth.

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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!

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If your leg training hasn’t been all it is cracked up to be lately, it might be time to bump up the volume as far as your training sets go. You can work to increase your intensity on a fewer number of sets. But if it’s not happening, it’s just not happening. You would be best served to use more sets and find greater intensity as a result of prolonged blood flow to the muscle groups. Then, you will be able to cut back the sets and find ways to match this same blood volume. Here is a 3-set leg routine which will allow you to saturate the legs with blood in a way you have never done before!

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Are you looking for a way to hit those quadriceps and hamstrings quickly, and then get the heck out of the gym? If so, then you have some to the right place. The following workout will allow you to target both sides of the upper thigh muscles, and do so in a manner which will stimulate both the fast and slow twitch muscle fibers. The next time you’re facing a time crunch and really want to hit the legs in a new way, give this routine a shot! It will deliver a full workout in minimal time.   Leg extensions, immediately followed with leg curls

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Walk into any gym in America and find a guy completing his leg day workout. Chances are, he’ll be completing his workout in the same manner each time. He’ll begin with 5 minutes of walking on the treadmill. He’ll stop by the water fountain for a quick drink, and then he’ll immediately head to the squat rack to begin lifting heavy. He may feel he’s hitting the front thighs while they’re at their strongest, and he’s right. But if his goal is to be a bodybuilder, and not a powerlifter, he may be sabotaging his own progress. Let’s examine why.

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Q:  I have a lot of lower mass on my legs, down toward the knee. The tear drops are great. But I don't have that hugely developed sartorius that starts thick like a tree trunk in the groin area and then descends to compliment the bulk I have down toward the knee. I need some good exercises for upper thigh mass. I'm including the usual suspects in my routine: Leg press, squats, sissy squats, extensions... Any ideas?

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