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Thread: Quad Isolation

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    Registered User Mo0ch's Avatar
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    Quad Isolation

    After a leg workout, I usually only feel like I really hit my hams, glutes, and calves. I try to go heavy on the leg extensions at the end of my workout to target my quads specifically, but they don't seem to be growing.

    Leg workout generally consists of: squats, deads, smith machine lunges, hack squats, standing calf raises, leg press, leg extension. I'll throw in step-ups from time to time as well.

    Any tips on how to better isolate the quads?
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    herbivore powerbarsssssss's Avatar
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    Squats - perhaps, you would benefit from partial rep squats.
    Lunges- when I want to hit my quads during lunges, I don't step out very far.
    Leg press - adjust the width of your feet and sometimes substitute it with hack squats
    Front squats would also likely help you.
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    How long have you been at it, what kind of weights are you lifting, are you progressing, and what is your diet like?
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    Registered User Mo0ch's Avatar
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    Originally Posted by powerbarsssssss View Post
    Squats - perhaps, you would benefit from partial rep squats.
    Lunges- when I want to hit my quads during lunges, I don't step out very far.
    Leg press - adjust the width of your feet and sometimes substitute it with hack squats
    Front squats would also likely help you.
    Thanks! Will definitely give the partial rep squats and adjusting foot position a try. I've always been a bit weary of front squats though...

    freebirdmac, I've been lifting seriously for a couple of years now. Definitely been making progress. Lifting heavy, eating big...I just seem to have hit a plateau with the quads lately.
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    Maximum Ham thehobbes's Avatar
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    Originally Posted by powerbarsssssss View Post
    Front squats would also likely help you.
    ^^^Yeah, try front or Zerchers. I've been doing Zercher squats for a couple months and holy crap do those hit the quads hard!
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    Sometimes the issue is simply that an individual has a higher recruitment threshold in certain muscle groups. And other times it could be a mind muscle connection, such as just because you do not feel it does not mean it isn't working.

    Leg extensions will not make your quads grow significantly so do not rely on those, you want more compound, natural movements like squats. Squats ass to grass, and the leg press with your feet lower on the platform will isolate quads. Hack squat with your feet together, or bulgarian split squats will also isolate the quads. If it is a situation with a higher threshold as mentioned above, just do more total sets of the basics. Sometimes if you pre-fatigue the glute/hams you can isolate the quads more too.
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    I'll give Zerchers a try...never done those before.

    Thanks, Aurora. It might be a recruitment issue. Hopefully some of these changes will wake up my quads! Going to revamp my leg routine and hit them hard on Thursday!
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