Your go-to exercises to make your QUADS SORE

[supmannn]

Every time I see that picture I can't help but think "hey, at least he's not 1/4 squatting"

[italianplaya30]

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?

Try a PRRS Shock Leg workout

Shock, Legs and Abs
Leg Extensions - 2 X 8-10 *
Barbell Squat - 2 X 8-10 *
Leg Press - 2 X 8-10 *
Leg Extensions - 2 X 8-10 *
Stiff Leg Deadlift - 1 X 8-10, 6-8**
Calf Raises - 2 X 8-10 *
Seated Calf Press - 1 X 8-10, 6-8**
Cable Crunches - 2 X 8-10*
Weighted Crunches - 2 X 8-10*
* = Superset, ** = Dropset

[nonbarty]

HackSquats, definitely.

amen !

[nonbarty]

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

what are your goals?

[Bruno93]

DOMS is irrelevant. Sure, some good workouts might cause soreness, but soreness in itself is pretty irrelevant. Aslong as you´re eating on a caloric surplus and increasing your lifts frequently, then it doesn´t really matter if you get sore or not.

[BombDonald]

I still get sore quads from squats if I go all-out. Anybody saying they don't get sore from an exercise anymore is not pushing the intensity hard enough.

[BDiamond]

I find that adding in high reps for an exercise or two after doing my heavy leg sets to really put my quads over the top. Try weighted step ups or heavy walking lunges for 20 reps or so to really get a good burn. Make sure you're going to absolute failure as well.

[miamibodybuilder]

you want sore quads? try this workout on for size. start with leg extensions, do 4 sets of 20 reps raising the weight every set, then on your last set do a drop set but only drop one plate at a time and keep doing 10 reps til you get to the last plate which is usually 10 or 20 lbs, next go to the leg press, put a weight on that you can do 20 reps for. do 20 reps, dont re-rack the weight hold it up, rest 10 seconds, then do 15 reps, hold the weight up wait 10 seconds and do 12 reps, repeat the process for 10 reps, then 9, 8, 7, 6, all the way down to 1 rep. next is the hack squat, put a weight that you can do 15 reps with. do your 15 reps, rack the weight have a partner put on a quarter, shouldnt take more than 10 seconds for this, do 12 reps, rack and add another quarter, do 10 reps, rack weight 10 seconds do another 10, rack take one quarter off do 12 reps, rack take quarter off and do 15. good luck

[mbinda]

DOMS is irrelevant. Sure, some good workouts might cause soreness, but soreness in itself is pretty irrelevant. Aslong as you´re eating on a caloric surplus and increasing your lifts frequently, then it doesn´t really matter if you get sore or not.

^This. Why on earth would you want your quads to be sore if it doesn't always equate to growth? Leg soreness is worse than any other muscle.

[tarhiggins]

Every time I see that picture I can't help but think "hey, at least he's not 1/4 squatting"

[ScottFlear]

I had same problem until i started doing lunges.

Put 2 plates on top of eachother on floor. Place front foot on the plate go down really slow like a lunge and back up and repeat do not alternate. Your quads will be dying the next day!

[Lukedog17]

Front squats
Bulgarian split squats (back leg on bench)

Those are a couple I use to really hit my quads. Just don't forget to mix these in with other glute/hammy work as well.

My 2 cents.

[XXX666]

centuries

http://forum.bodybuilding.com/showth...hp?t=114223861

[wizzle89]

I really like the new quad core from AMD. I feel it really makes my computer faster.

[Bate8473]

My leg workout that always got me sore...

5x5 squats super setted with 4x12 standing calves
5x5 power cleans
4x8 front squats SS with 4x8 single leg lunges (elevated)
4x8 ham curls SS with 4x8 BW box squats.

[tarhiggins]

I really like the new quad core from AMD. I feel it really makes my computer faster.

[patrick4588]

Anybody saying they don't get sore from an exercise anymore is not pushing the intensity hard enough.

wrong

[JDkeystone]

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.

I would normally agree with you on this (as this was definitely true about 6 months ago), but I underwent several months of physiotherapy after the accident with my knee (and still continue those exercises now, along with my regular leg routine). My knee is stable to the extent that I can perform the lifts I already mentioned with little to no difficulty, and all my lifts have gone up significantly since I was able to start training again (well, all except my regular squats). Those have gone up as well, but just much slower than anything else, as they're still the most uncomfortable exercise for my knees. But doing lots of leg extensions and lunges has helped in strengthening my knees tremendously. And stuff like deadlifts, leg curls, leg press, etc...most of these I'm doing at almost double the weight I was 3-4 months ago. My hams might still be weaker compared to my quads, but they've definitely gotten stronger overall in the last 6 months.

Anyways, to everyone else, thanks very much for all the added exercises and routine suggestions. I didn't end up training today (took today off instead cuz I was just beyond dead when I woke up), but I'm gonna copy down a number of these and try them out at the gym tomorrow (pretty sure a lot of them are gonna give me the results I'm looking for lol).

[Tyciol]

wrong

Maybe he meant short-term soreness?

What it would mean is, if you don't get sore (perhaps lactate is meant) from an exercise, it could mean there was more left in the tank to train to a greater point of fatigue/failure.