By Julia Ladewski
Over the past two years, I’ve dedicated a lot of time to growing my quads. My powerlifting training history had made me very strong, but decidedly lacking in the hypertrophy department. For the past two years I have spent a great deal of time practicing exercises and exercise combinations which elicit hypertrophy.
Time under tension is one of the main keys to increased skeletal muscle mass, and that has been a focus. The following is a list of workouts I used to build up mass in my quads. These workouts do not include direct hamstring work, but rather focus on the quads.
*SS Yoke Bar(TM) Squats
*SS Yoke Bar(TM) Reverse Band Squats
Banded Leg Extensions
3 sets of high rep near failure
Squats w/ 1 chain
14 sets of 3, short rest to encourage lactic acid formation
24 with chains then 24 without chains, 3 sets
Manta Ray Squats
work up to heavy set of 5, then drop set of 10 reps, then drop set of 15 reps
4×8 with 3 second eccentric (lowering phase)
Front Squats- ascension set
5 reps at each ascending weight, 4 total sets
Only rest is to change the weights
Heavy Dumbbell Lunges-
4×8 each leg
Yoke Bar squats w/ 2 sets of chains
work up to heavy set of 5.
Then drop a chain and do 5 more reps.
Then drop another chain and do 5 more reps.
Then drop the weight in half and do 10 more reps.
Giant Cambered Bar front squats
5×10 with 45 seconds rest
Banded Leg Extentsion
10 reps at each band resistance (use 3 resistances)
Yoke bar Anderson squat
Bulgarian split squat (front foot elevated)
3×12 w/ chain and DB’s
Reverse band squats
1 giant drop set of 10, 10, 10
worked up to a tough set of 8, then did 3 sets of 3 with little rest.
Band Leg Extensions
work up to difficult set of 10
Reverse Band Yoke 1.5 rep squats (down, half way up, down and all the way up)
work up to 3 sets of 8