Looking for a KILLER QUAD workout? Look no further. Our ambassador Jesse James, bodybuilder and competitor, is bringing you this quad killer.
Get those quads ready…this killer workout can give you a fuller quad! Many people assume that Men’s Physique competitors do not train legs, because we wear board shorts on stage. So the misconception is we skip leg day or do not work them out like a normal bodybuilder, which is actually on the contrary. I myself workout my legs the hardest with high volume and on Monday so I can maximize being freshly energized. I have been asked by a few people what I do to get my quads to look like they do.
Once I explain my routine their reply normally is “I didn’t know physique guys did all that, I thought all you did was cardio”. Some of the best set of quads I personally think are on competitors like Steve Cook and Sadik Hadzovic, so I try to model my workouts similar to theirs so I can achieve those killer quad striations. The following workout will demand those quads to grow, whether you are a beginner or seasoned lifter there is something for all.
Straight Leg Dead lift: 4 sets of 10 reps: Recommend lifting straps: Harbinger Leather Lifting Straps or Big Grip Padded Lifting Straps
Leg Extension: 4 sets of 15 reps: The real focus here is the range of motion, not the weight. We want to really hit the Vastus Medialis, a.k.a “tear drop muscle”. Going heavy on this exercise will cause knee issues down the road.
Barbell Squat: 4 sets of 10 reps Make sure to use a shoulder width stance, and to watch that your knees stay above your feet.
Superset with Standing Calf Raises 4 sets of 10 reps
Hack Squat: 4 sets of 10 reps. Use a closer stance while doing this to hit the anterior quad.
Lunges (with barbell): 3 sets of 10 reps. Something I typically do here is do 1 set of long strides, followed by a short stride, and finish it off by mixing up 5 reps of short strides then the remaining 5 reps with long strides. 1 set is done by moving forward with your right/left foot first then other foot.
For an added level of intensity add the following:
Front Squats: 4 sets of 10 reps: Similar to a back squat or “normal squat”, but there are 3 ways to do these. 1) If your gym has a front squat bar that is best to use, 2) Use a “clean grip”, or 3) Use your Harbinger lifting straps, wrap the bar with your strap and rest it on your front deltoids. If done right this will sit in your clavicle and close to your throat.
Jefferson Squats: 4 sets of 10 reps: I recently discovered these after looking at a few Kai Greene videos and love them! They really allow you to get a deep burn in your quads, even if it does look at bit awkward. To do these simply do the following:
1) Place the bar on the floor as if you were going to do a deadlift.
2) Straddle the bar (where the weights are in front and behind you) while on the floor, placing your right hand in front of you with a neutral grip and your left hand behind you with a neutral grip as you squat down to grab the weight. Make sure to start out light to get the hang of the motion as this can be a bit awkward at first and keep your back straight during the workout.
3) Make sure to use your hands more as anchors and do not lift with your hands but more so you’re your hips.
Recommended weight belt: Harbinger 6” Classic Oiled Leather Weight Lifting Belt
NOTE: For weighted workouts it is best to start out with lower weight to gauge your own strength. A rule of thumb is to start out with a light weight and if you are able to complete 1 set easily move up 10lbs on bigger muscle exercises and 5lbs on smaller muscle exercises. Women do not be afraid to hit those weights, this also will help build that booty you have been chasing!
Harbinger & HumanX Ambassador Jesse Huerta, aka Jesse James, is a NPC Men’s Physique competitor. Jesse has made a transformation where he started at 135lbs to a staggering 230lbs of muscle. Competitions now have him at around 210lbs in the off season and dieting down to a lean and chiseled 188lbs when stepping onstage. Male model for Dillards and legendary fitness photographer Jason Ellis. Contact Jesse!
Visit his official website: http://www.JesseHuerta.com