The Truth on Quads

I have had one hell of a long weekend and its all leading up to this Xmas. Please Santa bring me my sanity this week. It started with my dog having to be rushed to the vet to find out that he is somewhat paralyzed in his legs. He’s a 150 lb plus Great Dane named Miles who is only 3 yrs old. This sucks. He has something wrong with his discs and its causing him to lose feeling in his legs. Second I try to do a good deed and volunteer by helping a needy family near my house by purchasing $100 worth of toys for the kids. (we had 3 bags for 3 kids do the math!) and the first day wasn’t good enough to meet, then the second day wasn’t right then the time finally comes to deliver the toys and I don’t even get a good thank you or urgency of wow we really needed this. Whatever, its the thought that counts right? Oh yeah then Monday I had to go to the Dentist. So my workout plan below will be expressed in a way of aggravation BUT it will kick ass if you follow it correctly.

Lets do a some Quads!

1^st Exercise-

We warm up on the leg extension machine doing a fairly, light weight to pump the blood into this area and warm up. Do 3 sets of 25-30 reps and squeeze.

2^nd Exercise-

Leg press. Do around 4-5 sets of slowly progressing as you go from set to set. For example warm up with 3 plates on both sides and end up on your last set with 7-8 plates on both sides. TAKE THE 5TH SET OR 6TH SET INTO A HIGH REP SET. Let’s say your doing 10-12 reps then step it up to about 20-25 reps and lower the plates down to about 3- 4 on both sides causing a huge flush into this area of the quads. When you roil off you should be feeling this rush or you aren’t pushing yourself. Don’t wuss out!

3^rd Exercise -

Front squat machine. (If you have access to this, if not do regular squats) I love this machine because it locks you into place and you don’t have to worry about balancing the bar across the front of your chest and shoulders. Lets do the same idea as above slowly increasing the plates as you do your 3-4 sets. Try not to lock out as you come to the top of the squat keeping constant pressure on the legs. The 4th set take the weight down and increase the reps once again to get a nice full flush into the area.

4^th Exercise-

Run back over to the leg extension machine and lets do 3 more sets but hold the extension at the top for 5-6 seconds and release. Use a good weight that isn’t too heavy or too light and one that you can squeeze with no spotter needed. After you perform this you should fall off this bench and be pissed off that it hurts this much.

I divide legs into 2 different days with Quads on one day and hamstrings on another. Try this workout and tell me what you think when you’re done!

The Truth