Quad Blast

I trained legs this morning, as I do every Wednesday morning with Big Mike (this the one day I have a workout partner and Big Mike and I have been hitting legs together for a few months now; it’s brutal every time!). But this post isn’t about this morning’s leg workout, although it is indeed worthy of posting so I may actually throw it at the bottom of this post…I’ll decide in a few minutes! I want to share one of the quickest yet most painful and effective quad workouts I’ve ever experienced. I was sore for several days which I’m sure much of that is from doing an exercise I just started doing. Lets’ dive in.

I’ve been hitting each muscle group once during my Monday through Thursday workouts and then hitting chest, back and arms a second time between Friday and Saturday (back and biceps on Friday, chest and triceps on Saturday). I train with higher rep ranges going for more of a pump on these days since I go pretty heavy and intense the first 4 days of the week. Last Saturday I decided to do something a little different, which I hit my chest followed by just a couple of exercises for my quads. I’ve been wanting to throw in quads a second time during the week because I hit my hamstrings twice or more a week due to the deadlifts I do on my back workout days. Again, the idea here is to simply go for the pump so I didn’t do any major compound exercises for legs. While I got a tremendous pump, I also could barely walk for the next few days (this is a good pain, by the way). So what exercises did I do? Just these 2 extremely simple exercises below:

Quad Blast

Dumbbell Squats: 5 sets x 12 reps

Leg Extensions: 3 sets x 12 reps, 2 sets x 20 reps

Even though I stated I only did 2 exercises, you’re probably waiting for me to give you the rest of the workout due to my raving about how pumped I was from it. There’s no more. I had no idea I’d be as sore as I was, or attain the pump that I had by doing just these 2 exercises. I believe the dumbbell squats contributed the most to this workout being so brutal. I have lower back problems which forced me to give up regular squats a while ago (I still do hack squats, machine squats, and leg presses on my main leg day). I miss the exercise so I decided on this day to do dumbbell squats. What I like about dumbbell squats is they really target your quads. I must add that I drop all the way down on these, ass to ground. No half reps. I hold the dumbbells up on my shoulders in the same position you would start to do overhead dumbbell presses, but I let them kind of rest of my shoulders while holding them. After 5 sets of these I was winded and I felt as if my quads were going to explode. I finished out with the 5 sets of leg extensions, moderately heavy the first few sets then ending with a couple sets of 20 reps to maximize the pump.

Seriously, try this quad workout as a second quad workout for the week. I hit my main leg workout on Wednesday and did this quad blast last Saturday. So give yourself 3-4 days after your main leg workout to try my quad blast.

Train with Passion,

Jason Stallworth




….oh yes, I decided to post this morning’s main leg workout:

This Morning’s Main Leg Workout

Standing Leg Curls: 3 sets x 20 reps

Leg Extensions: 3 sets x 20 reps

Leg Press: 5 sets x 8-12 reps

Machine Squats: 4 sets x 8-12 reps

Leg Press (feet close together): 3 sets x 20 reps

Seated Leg Curls: 4 sets x 12 reps with a triple drop set at the end


2 Comments on Quad Blast

  1. my opinion , sitsaneon is the key. It is how the muscles feel. Now I don’t use light weights, I use manageable weights. This means, I try to use a heavier and heavier tool and accomplish the same form. So, I do challenge myself with weight, but not at the expense of my form. I like the 12, 10 , 8 , 6. I tend to stay higher, 14-15, down to 8. But again, I am using weights, that I can use with a high degree of control while placing my body in a specific posture that will target

    • I do go heavy on my normal leg day (at least it’s heavy for me) but I still try not to go below 12 reps on legs. I’ve seen that my legs respond better to higher reps ranges as opposed to lower reps. This ‘quad blast’ is really just something to do on an extra day to get a quick pump.

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