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Fitness Tips For 2/8/2006
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Quadriceps Development
by Zach Bashore
Let`s face it, a body with chicken legs looks awful and is the
cornerstone of all bodybuilding jokes. There is nothing worse
than going to the gym and seeing a bodybuilder with a huge
up body and legs that look as if they`ve never been trained
before. Prior knowledge dramatically influences a son`s
decision to train legs and if they don`t know how to proly
train them, then what is the use of doing it? This article is
intended for readers who are interested in improving their
knowledge of the quadriceps muscle and learn pro exercises
to make them bigger and more toned.
The quadriceps muscle consists of many different sections. The
psaos major and minor allows for flexion and lateral rotation.
The iliacus also allows flexion and lateral rotation, while the
rectus femoris allows for flexion and extension. When your hip
is flexed, the vastus medialis, intermedius, and lateralis all
allow for extension. The adductor magnus helps the quad rotate
laterally and allows for adduction. Finally, the adductor brevis
and lognus both allow for adduction, medial rotation, and flexion.
These sections may be hard to understand but it`s important
information if you`re looking to build great quads.
Now that you`ve learned the different sections of the quadriceps
muscle, it`s time to learn some of the exercises used to make
them stand out. Two good bodyweight exercise are the freehand
jump squat and an exercise commonly referred to as the wall sit
where you sit on a wall like there is a chair underneath you and
stay in that position until you are fatigued. My favorite
exercises with a dumbbell are the dumbbell squat, dumbbell lunges,
dumbbell step ups, iron cross, plie dumbbell squat, and dumbbell
squat to a bench.
If you have access to machines, leg training is so much easier.
Some of the best exercise that you can do on a machine are the
leg press, leg extension, lying machine squat, hack squat, smith
machine squats, thigh abductor and thigh adductor. Make sure
that you use pro form on all of these exercises. Unpro
form can prevent you from reaching your maximum potential and
can also lead to injury.
Alternate your leg workout every week. Change around the number
of reps and sets, do different exercises, change the amount of
rest between sets. Always open up your mind into trying something
new. Training legs is painful and very few people can bare the
thought of training them. This is where dedication comes in handy.
If you want it bad enough, you will do it.
