As you may already know, each exercise you complete will target a different specific area of the body. Squats, leg press, hack squats, lunges, leg extensions, and many other movements all target different parts of the quads, so all are essential. But one movement – sissy squats – are often overlooked. Let’s learn more about them.

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Since the dawn of time, when caveman powerlifters were seeing who could pick up the biggest rock, people have always trained quadriceps with hamstrings. It just seems automatic. Get the legs done on the same day so you can devote the remainder of your week to training those body parts which actually matter, like arms, back, and chest. Besides, who could possibly train hamstrings when the quads were still sore? For most of bodybuilding’s brief recorded history, hamstring and quadriceps training has been lumped together.

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The standard 5-workout per week, 20-set per workout routine is very effective for adding muscle mass and maintaining steady, consistent gains in strength. However, there are many times in life when the rigors of our schedules will prevent us from training in the high-volume, high-set routines we enjoy. When times like that arrive, we need to find way to stimulate the muscle group equally (or near equally) in a lot less time. Here is a complete 4-day workout which only requires 20 minutes of lifting time per workout. They are incredibly tough to complete, and attention must be paid to every detail. The goal is maximum intensity for a very short period of time, and it’s a goal that is not always easy to achieve. Let’s get started!

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When it comes to training the muscles of the body, slight variations on the angles of exercises can have a profound effect upon the number and location of muscles fibers being stimulated. Many bodybuilders make a major mistake in not adjusting their training angles and grips over time. Their bodies become accustomed to the same movements, and stop growing. Additionally, there are groups of muscle fibers which are never stimulated, as they’re not in the “line of fire” of that particular movement’s range of motion. It’s important to rotate angles and grip approaches to ensure you are stimulating the muscle group in every way possible.

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The leg press is a unique exercise. Depending upon the placement of your feet and the range of motion employed, you can work your quadriceps, hamstrings, glutes, and calves. However, done incorrectly, the leg press can be detrimental to the knee joints.

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