![]() ![]() Remember to keep your back and hips pressed against the pad throughout the set. This will make all the difference in the world. The key to this exercise is to make sure that the emphasis is on extending your legs, and that the force is a result of straightening your knees, not pushing from your hips. Make sure that you are always pushing with your heels, and not your toes. I think that it is a good idea to constantly change your foot positioning every set so that you can hit all aspects of your quads. If you do it right, the upper part of your quads can get a good workout as well. This is a very good exercise for hitting the front sweep of your quads and developing the tear drop. Hack Squat and Leg Press TipsĪnother good exercise is hack squats. Once you get the form down, the weight will come. This means keep your knees from coming in on the way up, keep the weight on your heels, and don't ever round out your back, which is usually from using too much weight. You need to really concentrate on pushing with your quads. Your goal should not be to simply get the weight up. Taller people should have a little wider stance. Your feet should be about shoulder width apart, maybe a little wider depending on your height. This ensures that the weight stays in a straight line throughout the set, and you will be able to utilize your quads more and your lower back less. I always squeeze my shoulder blades together, look up, stick my chest out, and arch my back. Some tips on form are to always keep your chest out arch your back slightly to do this. It's light weight, but I can manipulate my form throughout the set and get a feel for the effects. For me, as an example, that weight is 135 pounds. Before you even begin piling on the weight, I recommend starting at a light weight, enough to get a little bit of resistance, but not so much that you are actually straining to squat. Well, unfortunately it's not that simple. It seems easy, bend your legs, crouch down, and then stand up. Squats are a difficult movement for most people, especially beginners. Now, you're ready to get down to business. If you think you're doing too much, as far as warming up is concerned, don't worry, it's necessary. Above anything else, squeeze your quads as hard as you can. Make sure you concentrate on keeping your back against the seat, and your hips down during the sets. You shouldn't be struggling that bad, but by the end of you last warm-up set, you should have a good pump and a good sweat working. To complete the warm-up stage, go over to the leg extension and do about two or three sets of 20 reps, 18 reps, and/or 15 reps. Remember, you need to stretch all of the muscles in your legs and lower back, not just your quads. Immediately after this, go and stretch for about ten minutes. Go at a medium pace, enough to barely work up a sweat. I recommend starting on a treadmill or stationary bike for at least 5-8 minutes. You need to get your legs good and warmed up before you ever step under a bar to squat. Forced reps are the key to making your legs grow. Why is that? I know why, because it hurts really bad too. Many people do sets of shoulders or chest until absolute failure every workout, but fail to lift with this intensity for legs. My legs were always sore as hell after a workout, so what was the problem? However, no matter what, I could never get substantial growth in the leg department. ![]() I have always incorporated squats into my training, and I have always felt like I had been run through the cleaners after a hard leg workout. Others are genetically gifted, having naturally big quads (such as my workout partner), and can do a half-ass workout and still get more out of it than someone of opposite status (like myself). I have always had trouble making mine grow, and I never knew why. I agree that quads can be very stubborn, as far as growth goes. Since I've already discussed hamstrings, I'll concentrate on quads for now (if you are not serious about lifting, you might want to try another article because this will not be for you). Also, I really believe that if your legs are growing, so is everything else on your body. You can't have a well built house without a sturdy foundation. I say this because legs are the foundation of a person's body. ![]() I'll agree that a real quad workout is grueling and torturous, but it is the most important workout. I guess this is why many people steer clear of this aspect of training and, instead, focus on bench press and biceps curls. Having to actually think about a quad workout always sends chills up my spine. ![]()
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