Quad help!!

[KimberlyDenise]

does anyone know of any exercises or twists on exercises to really kill my quads? They rarely get sore and are a weak bodypart for me. I've done squats, walking lunges, leg ext.,leg press, hack squat...any suggestions? Help!!

[MsFit]

It doesn't take long for a muscle to adapt to what you are doing. Usually when I hit a plateau as such, I shock the legs with 10 sets of 10 reps on squats. That's it, leave afterwards and eat.
MsFit

[joehagyHH]

crazy 8 squats can help.

[KimberlyDenise]

Well, the thing is, that no matter what, my butt and hams get all the work....any tips on form or leg positioning? Some people say leg position is key and others don't...i've tried them all and still can't get the results I want...Also, my quads right above the knee are really weak. Is there something I can do for that? Thanks :-)

[joehagyHH]

front squats put more focus on your quads..... crazy 8's deal with your feet positioning... i guarantee you will feel it in your quads after doing your sets correctly with this method.

[craig777]

Kimberly,

I start my legs with squats as heavy as I can but still have perfect form and I go past parallel and I go very slowly. Three seconds down, pause for a second at the bottom and three seconds up. I do six sets of 12-8. Then I go to the leg press and put my feet on the bottom not the top and do five sets as heavy as I can all the way down till my heels touch my butt and up. Three seconds down, pause for a second, and three up. Then I go to hack squats, by now I can barely walk so I do three sets slowly, same as above. Then I do leg curls and calf raises.

This seems to work and two days later it never fails I can barely walk. The only problem with this workout is that it hurts like hell. While doing it and then later in the week.

I saw that you were thinking of getting into being a PT, I would love to find a good one here in San Antonio. If you have any info in Austin of PTs in San Antonio let me know. All the gyms around here like Bally's, Racquetball and fitness etc have trainers but they are all out of shape and I wonder how they got to be a PT. I want one that has competed in bodybuilding and done well. Maybe just won't happen in San Antonio, maybe I need to move to California.

[KimberlyDenise]

Thanks for all the advice y'all! And about the PT's...yah, it is disheartening when you see people like that. There is a gym here that i train at called Fitness Connection. I believe they have one in S.A. also. There pt's are really fit (well, 98% are). The whole staff is really into working out and they are very big here. They have promotional things, and recently had Apex Nutrition come and give free seminars. It's a great gym! Hope that helps... :-)

[craig777]

Kimberly,

Thanks, yes there is a Fitness Connection and it is about a mile from my house. Maybe I will go over there to check out the PTs.

Hope you had a good day at school today. I wouldn't teach a bunch of first graders. I have a great deal of respect for teachers and they don't get paid near enough. I have 5 boys 18, 14, 13, 9, and 6. They give me enough grief.

[Rebecca95833]

If you do leg extensions sitting upright in the chair with toes pointed up, you will hit the lower quad harder. If you lean back in the chair and point the toes straight, you will hit the upper quad harder. Try doing leg extensions with someone to help. Do 10, then do five while partner applies pressure to the leg pad for about 5 seconds while you resist, then come back and do five. Guarantee, your quads will be screaming.

[gym_babe_007]

I find that legs need higher reps of 12-15. I've also done supersets of leg curls and leg extensions and this really stresses the quads nicely. step ups on a bench (while holding moderate weight dumbells) is also nice. you'll have sweeping quads in no time, just keep pushing hard when you work them