Grow Time for Quads

Grow-Time for Quads

Tuesdays are my new quad days as I’ve recently started splitting up my legs (I’ll hit hams either Thursday or Friday). I’m hoping to see substantial muscle growth by dedicating a workout to my quads. This allows me to do more overall volume for my quads as well, which in my experience leads to growth.

This morning’s workout for quads consisted of a high volume of sets, 23 total to be exact. The interesting factor is I only used 3 exercises. Leg extensions, leg press, and hack squats. These are the 3 most basic leg exercises that target your quads with the exception of free weight squats.

Quad Workout

Leg Extensions: 7 sets x 20 reps

Leg Press: 5 sets x 15 reps

Leg Extensions: 7 sets x 20 reps

Hack Squats: 4 sets x 10 reps



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As you see above I hit leg extensions twice. I believe these pump a ton of blood into your quads. I kept the reps high on these as well. For the first round of leg extensions I went up a little in weight each set. I stayed at the same weight for the second time around. That second session of leg extensions was touch after hitting leg press. Lastly, I performed a few sets of hack squats with extremely controlled reps.

One of the reasons I saved hack squats for last is because I wanted my quads to be fatigued. This forced me to go a little lighter and control the weight as opposed to trying to go super heavy. I’m not by any means knocking heavy weights; I’m an advocate of going heavy. However, I’ve found that legs, especially quads, respond best to higher reps, and more controlled reps. My quads are bigger now than they ever have been so I’m living proof.

Train with Passion,


2 Comments on Grow Time for Quads

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