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BIG QUADS: 5 Mistakes Keeping Your Legs Skinny

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Rating: 4.5; Vote: 2

How to get bigger legs? is a common question I get. See, most people fail to understand that developing an impressive set of legs isn t just about working hard. There are 5 mistakes people make during their quads workout that severely limit their leg growth. Today I ll explain what those quad workout mistakes are, go through how to fix them, and then show how to implement this into your quad focused leg day so you can start growing monster quads fast. The quadriceps are a group of 4 muscles located in the front of your legs. Meaning? You need to program your quad workout carefully. And while some people can simply squat and see great quad development, others aren t so lucky. Why? Let s dive into the first training mistake and find out. Barbell squats are often recommended as the best exercise to grow bigger legs but they demand a lot from your core and lower back muscles to help stabilize the weight. Now this isn t a bad thing, but if your main goal is to grow your legs then it can be an issue. And this is where machines can come in handy. Exercises like the hack squat, with the use of the back support, help minimize the stability demands of the exercise. As a result, you ll be able to truly push your quads close to their limits without worrying about other muscles fatiguing first. Don t have access to a hack squat machine? Another option is to use a smith machine squat during your quad focused leg day. The next mistake preventing you from growing monster quads has to do with your exercise execution. It s been shown that the more forward your shin angle is, the greater the knee movement and the more the quads will be involved compared to the glutes and lower back muscles. But what if you have limited ankle mobility? One option is to invest in a pair of lifting shoes for a slight heel lift. Or use a couple weight plates to elevate your heels onto as you squat. This tip doesn t just apply to squats. A low foot placement on the leg press could also increase quads activation. And lastly, you can also apply this concept to lunges and Bulgarian split squats. Applying the previous tips to your quads workout will reduce the tension placed on other muscles and move it to the quads. As a result, you re not going to be able to lift nearly as heavy as you used to. So it s absolutely crucial that you don t let your ego get the best of you and let your body cheat to get the other muscles to help out. Control the weight and spend about 2-3 seconds on the way down of each rep, and you ll experience far more growth in your quads despite using lighter weight. The next mistake has to do with your workout programming. Remember how your quads are made up of four muscles? Well one of them is special. It s called the rectus femoris. It attaches at the pelvis and travels down the middle of your thigh. Because of its unique anatomy, during classic leg exercises like squats and leg presses, the rectus femoris doesn t get very well activated. It is instead best activated in exercises like the leg extension or sissy squat where only your knees extend and your hips remain locked in place. The last mistake has to do with effort. We know that to maximize growth, you need to push yourself hard enough during your sets to reach at least within 3 reps of failure. So when it comes to your leg days, be honest with yourself, are you truly pushing yourself hard enough? Or do you stop your sets when you just start to feel the burn, and in reality could have done 5 or even 10 more reps? Given the sheer size of the quad muscles and the blood flow it receives, this is not going to feel comfortable. But the willingness to push through this discomfort is often what separates those who have an impressive set of legs from those who don t. Consider using a pre-workout supplement to help with this. Alright let s quickly cover how to apply it to your routine to get bigger legs. First, if you re doing regular barbell squats and not feeling it much in your quads, try temporarily switching that for a heel elevated squat or a machine like a hack squat or smith machine squat. And for your leg presses and split squats, consider using the quad focused form to further emphasize the quads. Second, throw in a leg extension and/or sissy squat at the end of your workouts to emphasize the rectus femoris. Lastly, lighten the weight to force your quads to do the work but push yourself hard to reach close enough to failure.
Date: 2022-08-14

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Comments and reviews: 10

MJ
I pushed my self too hard and now my quad tendons hurt constantly. I've had to rest my legs the last few weeks, I'd had a substantial time off the gym and came back too hard doing 2 leg days a week instead of easing myself in.
Quick question, how deep should I go on hack squat? I was going right down is this too much?
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Witcherworks
Even though the statements made are true, I disagree on the use of artificial means to create a mechanical advantage. Your body was meant to function the way it does. Altering that will cause an imbalance elsewhere. But hey if you want big quads, just use a machine. It s safer.
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Rounak
Very well said bro about this topic and about 5 mistake of keeping our legs skinny and keep it up and keep training hard and be positive and happy always but never give up on your dreams and take care of yourself
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Mahmod
Leg presses and Smith machine are so risky to use for this matter.
The chance of executing the workout in a joint-harming way is considerably high compared to the free weight styles or other machines.
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Peacemaker
I'm not used to commenting videos but I was watching lots of videos about this topic, squats and all that stuff and this one here is fck amazing. Thank you man for all the things I know understood
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l, erwgp 3, 2342
Doesn't putting your knees more forward during the squat (sorry) put more strain on your knee? I've been taught that as the key injury prevention thing, to keep my knee behind my toes.
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Vihaan
omg bro so ur telling me what i thought was wrong is correct bro damn it basically i used to keep mine at a greater angle but then i thought that was wrong and now ur telling me its correct lol
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iranjackheelson
0: 06 I saw your pic then briefly thought it was Ronaldo then saw Ronaldo on the right, and that's actually similar. Are you going for his looks?
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Zhello
I end up using the Smith machine to squat. The Barebell is ALWAYS in use at the gym and until recently even in the early morning lol
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Shoobbie
I ve been trying to grow my legs for 25 years and not had much success. I mentally tell myself I cannot go on until failure.
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