This video provides five tips for building bigger quadriceps muscles. Dr. Mike from Renaissance Periodization explains techniques to maximize quad growth through specific exercise form and rep ranges.
Deep Stretches Under Load: Maximize quadriceps growth by performing deep squats, hacks squats, and leg presses, ensuring a full range of motion until calves touch hamstrings.
Force Through Heels and Toes: When performing squats and similar exercises, distribute force evenly through both heels and toes for optimal quadriceps activation.
Knees Over Toes in Squats: Allow knees to move forward over toes during the descent phase of squats to achieve a significant quad stretch under load.
Rep Range Matching: Adjust rep ranges to suit the exercise. Squats are best in the 5-10 rep range due to heavy weight and whole-body engagement. Hack squats (10-15 reps) and leg presses (10-20 reps) allow for higher rep ranges. Avoid excessively high reps as they become cardio-focused, not hypertrophy. Avoid heavy leg extensions. High rep leg extensions (15-30) are suitable for variations, drop sets, and supersets.
Weightlifting Shoes: Invest in weightlifting shoes to improve stability, ankle mobility, and depth in squats for enhanced quadriceps activation and growth.
