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?
Thread: Quad Isolation
02-20-2011, 03:42 PM #1
02-20-2011, 03:46 PM #2
02-20-2011, 03:53 PM #3
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02-20-2011, 04:13 PM #4
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.
02-20-2011, 05:33 PM #5
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02-21-2011, 05:56 PM #6
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."Theia yielded to Hyperion's love and gave birth
to great Helios and bright Selene and Eos,
who brings light to all the mortals of this earth
and to the immortal gods who rule the wide sky."
(Hesiod, Theogony, 371-74)
02-21-2011, 07:25 PM #7
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