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How To Get Bigger Legs FAST (3 Science-Based Tips For Bigger Quads)

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Rating: 4.5; Vote: 2

When it comes to how to add mass to your legs or how to build bigger legs, you need to do the right leg workouts. But even with the right leg workouts and quad exercises, you still may not be seeing any visible quads growth. Within this video I explain why that may be the case by covering three leg workout mistakes I see people make all the time, which are slowing down their quad gains. And to prevent you from making the same mistakes, I'll go through each error in detail, so you know what not to do when it comes to how to get big quads. Ill also show you what to do instead so you can build bigger quads, faster. First, if you want to add size to your legs, pay attention to your exercise execution. What most people don't realize is that you can make minor tweaks to the way you perform your leg exercises. In doing so, you'll shift tension away from the glutes and hamstrings, onto the quads. For example, by tweaking the angles of your shin, torso, and application of force through your feet, youd be able to shift the emphasis of the forward lunge from your glutes and hamstrings, to your quadriceps instead. Also, by shifting your feet placement down on the leg press slightly, you'd be able to emphasize your quads further. But do keep in mind that these tweaks will shift a little more force and stress onto the knees as a result. When training quads, the second mistake I commonly see in the gym is a short range of motion for leg exercises. But multiple EMG studies have found that your quads are only increasingly activated the deeper you go. And this holds up until around 105-120 degrees of knee flexion. This means that its the very bottom of these lifts that seem to be the most important for quad growth. This is supported by a 2013 paper that found significantly greater quad muscle growth with a full range of motion squat, in comparison to a partial one. You can start increasing your range of motion for your squat or any similar movement by aiming to get your upper thigh at least parallel with the ground, or even slightly lower. And for your leg press, go past 90 degrees of knee flexion and as deep as youre capable of doing safely. If you struggle with increasing your range of motion, you need to look at mistake 3: neglecting your ankle's mobility. A 2015 paper found that increasing ankle mobility was strongly correlated with a greater ability to squat deeper. Which is problematic for most of you out there trying to get bigger quads. That's because if you try to achieve a full squat or leg press or even if you try to apply the quad modifications without sufficient ankle mobility, your body biomechanically won't let you. Instead, it will compensate by lifting your heels and/or bending your torso forward, for example. So when it comes to how to get big quads and improve your form, you need to focus more on your ankle mobility. You can do so easily by just getting into the habit of regularly doing the following described routine. First, roll out the bottom of your feet and then your calves side to side as well as your shins to loosen up the soft tissue. Then, you'll want to move onto a couple of dynamic ankle mobility drills like the knee to wall drill and/or a weighted stretch. By regularly doing a routine like this, especially right before your actual leg workout, you're going to drastically improve your ability to apply the various tweaks I mentioned in this video and hence boost your quad growth in the long run.
Date: 2022-01-03

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Comments and reviews: 9

Reyes
Jeremy in my opinion just about everyone who performs squats for their quads have ugly turnip thighsthese ppl who concentrate too much on squats have very unsymetrical looking legs because their quads look huge but no matter how much they try to turn their calves into cows the calves jut can not be built to get really big
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Nicolas
Okay Jeremy I seen your video and it seems like I could use your help I'm losing a lot of weight because my job is excessively working most of the time up and down elevator staircases so I've lost 12 pounds in the last 3 months how can I get it back instantly
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Ma
Not everyone can squat deep though. A long or short torso or a long or short femur for example shift your center of gravity. My shins are so shirt compared to my thighs that it's impossible for me to go lower than 90 degrees. Ill hurt my back if I go lower
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Ryan
My quads have always been skinny, there are no creases at all or an muscle coming out at all, I do barbell squats like 3-4 times a week and my legs are still skinny, I am just genetically not able to build muscle mass?
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Subarukill
You can't outtrain a bad diet. I learned that the hard way training so hard and having poor results. Then I started following the Agoge Diet, and I finally started seeing some great results.
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sport
Why do you do quarter squats?
Its easier!
Do you do quarter bench or quarter curls?
Of course, people do, but its so weird how accepted it is to do quarter squats.
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Nicolas
Most of the time as of right now when I wake up they're sore but I still have to go to work it's like I have no time to work out but yeah I'm getting chicken legs
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aemmy
Agoge Diet personalized plan makes it simple. Select the food you like and they give you personalized meal plan with tips, training plan and healthy recipes.
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YMV
The only reason why I hate doing leg day is because I feel like 1 leg is bigger than the other, though I never skip it, it only makes me feel bad about myself.
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