Your go-to exercises to make your QUADS SORE

[JDkeystone]

This has been driving me nuts lately. I'm doing as many different quad dominant exercises as possible (in addition to my regular leg routine), but I cannot seem to get quad DOMS anymore, no matter what I do or how heavy I go. My other muscles - hams, glutes, calves, abuctors - no problem (as we speak, my glutes are killing me from my last workout). But quads? Little to nothing; it's like all the leg work I do targets everything but my quads (though I do see continued definition and leaning out as I've progressed).

Any suggestions?

[jaries12]

I very rarely get sore quads anymore also. Glutes/hams almost always get DOMs.

What was your last leg workout?

[juliacheh]

Why do you think you need DOMs?
But try weighted pistol squats, DOMs are insane after them.

[JOSEF RAKICH]

- Max out on the leg press (1-4 reps) with feet low on the pad.

- Do heavy burn sets on the leg press (20+ reps) with feet low on the pad.

- 20+ sets.

[matjusm]

This has been driving me nuts lately. I'm doing as many different quad dominant exercises as possible (in addition to my regular leg routine), but I cannot seem to get quad DOMS anymore, no matter what I do or how heavy I go. My other muscles - hams, glutes, calves, abuctors - no problem (as we speak, my glutes are killing me from my last workout). But quads? Little to nothing; it's like all the leg work I do targets everything but my quads (though I do see continued definition and leaning out as I've progressed).

Any suggestions?

Soreness shouldn't really be a goal in and of itself because it isn't really a measure of progress. I find that I only get sore when I haven't trained something for a long time. Hence the more you train something (at least with me), the less soreness there will be. Now that I'm squatting twice a week I get almost no lower body soreness at all.

[Arem24]

HackSquats, definitely.

[caliprav]

Why do you think you need DOMs?
But try weighted pistol squats, DOMs are insane after them.

wooo, nasty. this will surely do the job. ridiculous DOMS guaranteed.

[rxrocko]

hack squat without fail

[MrMisanthrope]

Hold this isometrically for 5 minutes on each side. Put your toe against a wall and make sure your knee is at least within ~2 inches of the wall the entire time. Keep your back straight and hips squared and tailbone tucked under you, and keep your back heel down. Keep your front thigh level with the ground.

If 5 minutes isn't enough, work up until you can do 45 minutes on each side.

If you don't feel like shooting yourself to end the pain in your quads after that, then you don't need any more quad development.

[JDkeystone]

I very rarely get sore quads anymore also. Glutes/hams almost always get DOMs.

What was your last leg workout?

Last leg workout:
-walking dumbbell lunges (20lbs each), 20 steps (forward and then back), x3
-barbell squats, 95lbs x 10 x 3 (can't go heavier than this right now due to bad knees)
-SLDL, 145lbs x 10 x 3
-single-legged extensions, 65lbs x 10, 75lbs x 10, 80lbs x 6
-single-legged leg press, 120lbs x 10, 135lbs x 8, 145lbs x 6
-goblet squats, 50lbs x 12, 60lbs x 10, 65lbs x 8

Though I felt plenty of quad burning by the time I finished, I had almost zero DOMS in my quads the next day (while my hamstrings and glutes were slaughtered the next morning lol).

Why do you think you need DOMs?
But try weighted pistol squats, DOMs are insane after them.

lol Cuz I admit; I adhere to the old bodybuilding myth that lack of DOMS = insufficient workout. Wrong thinking, I know; but this is just more of a workout annoyance I wanna triumph over than anything else haha.

But I haven't done weighted pistol squats before; will give 'em a try tomorrow. Thanks, chica!

- Max out on the leg press (1-4 reps) with feet low on the pad.

- Do heavy burn sets on the leg press (20+ reps) with feet low on the pad.

- 20+ sets.

Interesting...I do leg press regularly, but usually only feel it in my glutes and hams (rarely in my quads). But I'll give this a try tomorrow (leg day again), and see how this goes. Thanks!

Soreness shouldn't really be a goal in and of itself because it isn't really a measure of progress. I find that I only get sore when I haven't trained something for a long time. Hence the more you train something (at least with me), the less soreness there will be. Now that I'm squatting twice a week I get almost no lower body soreness at all.

Heh I know; it just frustrates me when, even though I train frequently, I can still usually attain DOMS everywhere else, except my quads. Makes me start to think it's the one muscle group I'm not working correctly or something...

edit- and to the other replies; I do hack squats as well, intermittently (just usually with the same results, or with mild DOMS at best).

[Iceman85]

In on the hacksquats. Slow negatives kill me.

[Chispis]

front squats or squat cleans supersetted with walking barbell lunges

[JDkeystone]

Hold this isometrically for 5 minutes on each side. Put your toe against a wall and make sure your knee is at least within ~2 inches of the wall the entire time. Keep your back straight and hips squared and tailbone tucked under you, and keep your back heel down. Keep your front thigh level with the ground.

If 5 minutes isn't enough, work up until you can do 45 minutes on each side.

If you don't feel like shooting yourself to end the pain in your quads after that, then you don't need any more quad development.

I'll try this one tomorrow as well. Thanks!

[MrMisanthrope]

I'll try this one tomorrow as well. Thanks!

Good luck. If it works I'm expecting rep lol.

[JasonDB]

10x10 front squats.

[ironwill2008]

-barbell squats, 95lbs x 10 x 3 (can't go heavier than this right now due to bad knees)

So how long have "bad knees" kept you from progressing your weight lifted, week-to-week?




And I'll say it one more time; soreness isn't a viable training goal. Progression is the engine that drives growth.

[chrisboudreaux]

^Kudos to IronWill

Actually, stretching as that monk was doing will actually only alleviate the soreness. I would recommend stretching the quads though. I haven't had DOMS in months now that I've started DC stretching. (I don't see why you would want DOMS? It used to hurt to walk for almost 5 days after my leg workouts. Why would that be desirable? )

[JDkeystone]

So how long have "bad knees" kept you from progressing your weight lifted, week-to-week?

My weight for barbell squats has progressed; just very slowly (only started doing them a few months ago, when I could only squat the bar, and nothing else). I have severe hypermobility of the joints, which resulted in a subluxed knee last summer (gym accident), and as a result, I can't increase the weight for barbell squats very fast due to the pain it causes.

[ironwill2008]

. I have severe hypermobility of the joints, which resulted in a subluxed knee last summer (gym accident), and as a result, I can't increase the weight for barbell squats very fast due to the pain it causes.

That changes everything then. Squats are an excellent exercise but aren't the only path to the goal. Can you do any other compound quad exercises, such as Leg Presses or Machine Hacks, pain-free?

[JDkeystone]

That changes everything then. Squats are an excellent exercise but aren't the only path to the goal. Can you do any other compound quad exercises, such as Leg Presses or Machine Hacks, pain-free?

I do use the leg press regularly (and hacksquats interchangeably with goblets and bulgarian split squats); but like I said, my biggest frustration is that I almost never "feel" these workouts in my quads like I do my other muscles. I know DOMS are not a proper way to gauge the effectiveness of a workout; it's just more of a personal irritant than anything else heh.

[lancs_hotpot]

Switching exercises. If you do back squats regularly change to front. They always kill my quads and glutes like you wouldnt believe.

If you do leg press regularly then switch to hacks. Walking lunges thrown in also.

Basically cange your routine.

[Krooger]

Rock a couple of these lol


Holy crap...

[DJAuto]

Hammer strength and conventional leg extensions.

[smokeater]

This has been driving me nuts lately. I'm doing as many different quad dominant exercises as possible (in addition to my regular leg routine), but I cannot seem to get quad DOMS anymore, no matter what I do or how heavy I go. My other muscles - hams, glutes, calves, abuctors - no problem (as we speak, my glutes are killing me from my last workout). But quads? Little to nothing; it's like all the leg work I do targets everything but my quads (though I do see continued definition and leaning out as I've progressed).

Any suggestions?

100 rep sets on the leg extension.

[D-Wade7288]

100 yard lunges with 30 lb dumbbells

[feelsg00dmayne]

finishing off with hack squats after some back squats and front squats.

[FunkymonkAW]

My friend showed me this, and I really enjoy it for when I want to torture myself.

Cybex Squat Press: 50*2 plates each side, 25*3 plates on each side, 12*4 plates on each side, 12*4 plates on each side + dropset

Rest pause as needed, adjust your weights based on your own ability and the machien you're using.

[StrengthGeek25]

My weight for barbell squats has progressed; just very slowly (only started doing them a few months ago, when I could only squat the bar, and nothing else). I have severe hypermobility of the joints, which resulted in a subluxed knee last summer (gym accident), and as a result, I can't increase the weight for barbell squats very fast due to the pain it causes.

HEADDESK...

Here's the thing: As a female, you're probably already massively quad dominant. Not only that, but your hamstrings, in addition to being weaker than your quads, also probably don't fire correctly to stabilize your knee. Add in to this the fact that you're HAMMERING your quads in an attempt to get them sore, and you've got a ****storm waiting to happen.

My advice: focus on your posterior chain, get your hammies strong to the point where your quad:hamstring ratio is closer to 1:1, couple that with some proprioception exercises to improve your body/knee control. I understand your goals are probably physique related, and not necessarily sport performance, but a strong, healthy knee will be better able to handle the loads and stresses you put on it in an attempt to reach your physique goals. Fix your issues first, then try to get pretty.

[AJPa]

HEADDESK...

Here's the thing: As a female, you're probably already massively quad dominant. Not only that, but your hamstrings, in addition to being weaker than your quads, also probably don't fire correctly to stabilize your knee. Add in to this the fact that you're HAMMERING your quads in an attempt to get them sore, and you've got a ****storm waiting to happen.

My advice: focus on your posterior chain, get your hammies strong to the point where your quad:hamstring ratio is closer to 1:1, couple that with some proprioception exercises to improve your body/knee control. I understand your goals are probably physique related, and not necessarily sport performance, but a strong, healthy knee will be better able to handle the loads and stresses you put on it in an attempt to reach your physique goals. Fix your issues first, then try to get pretty.

only read the weak hamstrings/stronger quads and risk of injury, definitely agree with this its kinda like kids who just curl instead of hitting their triceps too. just asking for bad elbows or knee in this case.

[tarhiggins]

This has been driving me nuts lately. I'm doing as many different quad dominant exercises as possible (in addition to my regular leg routine), but I cannot seem to get quad DOMS anymore, no matter what I do or how heavy I go. My other muscles - hams, glutes, calves, abuctors - no problem (as we speak, my glutes are killing me from my last workout). But quads? Little to nothing; it's like all the leg work I do targets everything but my quads (though I do see continued definition and leaning out as I've progressed).

Any suggestions?