“How to get bigger legs?” is a common question I get. See, most people fail to understand that developing an impressive set of legs isn’t just about working hard. There are 5 mistakes people make during their quads workout that severely limit their leg growth. Today I’ll explain what those quad workout mistakes are, go through how to fix them, and then show how to implement this into your quad focused leg day so you can start growing monster quads fast. Click below for a step by step plan training plan that’ll transform your physique in the shortest time possible: 🤍builtwithscience.com/bws-free-fitness-quiz/gender?utm_source=YouTube&utm_medium=Video&utm_campaign=EXPLOSIVE+QUADS+GROWTH%3A+5+Mistakes+Keeping+Your+Legs+Skinny&utm_term=14%2F08%2F2022 Budget-friendly lifting shoes: 🤍amzn.to/3JnTdLJ Heel-lift inserts (alternative to lifting shoes): 🤍amzn.to/3Qfi6fh Click below to subscribe for more videos: 🤍🤍youtube.com/jeremyethier/?sub_confirmation=1 The quadriceps are a group of 4 muscles located in the front of your legs. Meaning? You need to program your quad workout carefully. And while some people can simply squat and see great quad development, others aren’t so lucky. Why? Let’s dive into the first training mistake and find out. Barbell squats are often recommended as the best exercise to grow bigger legs but they demand a lot from your core and lower back muscles to help stabilize the weight. Now this isn’t a bad thing, but if your main goal is to grow your legs then it can be an issue. And this is where machines can come in handy. Exercises like the hack squat, with the use of the back support, help minimize the stability demands of the exercise. As a result, you’ll be able to truly push your quads close to their limits without worrying about other muscles fatiguing first. Don’t have access to a hack squat machine? Another option is to use a smith machine squat during your quad focused leg day. The next mistake preventing you from growing monster quads has to do with your exercise execution. It’s been shown that the more forward your shin angle is, the greater the knee movement and the more the quads will be involved compared to the glutes and lower back muscles. But what if you have limited ankle mobility? One option is to invest in a pair of lifting shoes for a slight heel lift. Or use a couple weight plates to elevate your heels onto as you squat. This tip doesn’t just apply to squats. A low foot placement on the leg press could also increase quads activation. And lastly, you can also apply this concept to lunges and Bulgarian split squats. Applying the previous tips to your quads workout will reduce the tension placed on other muscles and move it to the quads. As a result, you’re not going to be able to lift nearly as heavy as you used to. So it’s absolutely crucial that you don’t let your ego get the best of you and let your body “cheat” to get the other muscles to help out. Control the weight and spend about 2-3 seconds on the way down of each rep, and you’ll experience far more growth in your quads despite using lighter weight. The next mistake has to do with your workout programming. Remember how your quads are made up of four muscles? Well one of them is “special”. It’s called the rectus femoris. It attaches at the pelvis and travels down the middle of your thigh. Because of its unique anatomy, during classic leg exercises like squats and leg presses, the rectus femoris doesn’t get very well activated. It is instead best activated in exercises like the leg extension or sissy squat where only your knees extend and your hips remain locked in place. The last mistake has to do with effort. We know that to maximize growth, you need to push yourself hard enough during your sets to reach at least within 3 reps of failure. So when it comes to your leg days, be honest with yourself, are you truly pushing yourself hard enough? Or do you stop your sets when you just start to feel the burn, and in reality could have done 5 or even 10 more reps? Given the sheer size of the quad muscles and the blood flow it receives, this is not going to feel comfortable. But the willingness to push through this discomfort is often what separates those who have an impressive set of legs from those who don’t. Consider using a pre-workout supplement to help with this. Alright let’s quickly cover how to apply it to your routine to get bigger legs. First, if you’re doing regular barbell squats and not feeling it much in your quads, try temporarily switching that for a heel elevated squat or a machine like a hack squat or smith machine squat. And for your leg presses and split squats, consider using the quad focused form to further emphasize the quads. Second, throw in a leg extension and/or sissy squat at the end of your workouts to emphasize the rectus femoris. Lastly, lighten the weight to force your quads to do the work but push yourself hard to reach close enough to failure.
Hi Jeremy, what exercises are good for saddle bags? Please help. A friend of mine is trying to slim her thighs.
100% do not recommend squatting on a smith machine if it can be avoided. Take the time to learn how to squat properly before moving more weight. The smith feels safer but locks you into a set range of motions, whether correct or incorrect. Meaning you can increase load without learning how to properly hold it and that generally ends badly. Additionally if you are even a inch or two off during setup the strain on your back and knees can be amplified because you cannot correct the positioning.
I have a question, due to the stress on the knee joint from leg extensions I avoid them. Other than the sissy squat, are there other exercises that can effectively and safely hit the spare quad muscles?
Sir your insta I'd what
Man that’s a lot of info and science, yet you still have skinny legs, I dont get it coach, either you dont apply what you teach or all that info is not accurate, something doesn’t add up but thanks
By far my fav fitness youtuber bro! ❤
CUpWoiOe6j0&t=7m10s 7:10 i didnt realize that i wasnt going as hard as i could after working out with a coworker, changed my intensity drastically from that point on. Find someone to lift with for a workout or 2 and you might just help eachother =)
Thnx for enlightening.... 🙏🙏🙏
The problem is this guy has small quads, so you can't really listen to him. Or am I missing something?
So i have just really skinny legs, i am going to the gym for 1,5y focusing on progressive overload especially for the legs, however my legs remained skinny compared to the upper body. For example my bench has improved from 30kgs to 82,5kgs massive progression! But my squat has gone from 50kgs to 60kgs 1rm.. no matter what i tried i kepy my skinny legs and has become my number 1 insecurity.. someone experienced this aswell and might help me with this??
Bow leg person do gym leg exercise good or no
Any recommendation for any of us who cant squat with weight on back/shoulders (back/sciatica issues)???
The stair master gets my back, hamstring, glutes, and core right
God bless you man, seriously.
Im having leg day tonight... im looking forward to an ass kicking!
Cycling is also a good addition
I have massive quads, with stick calves.. I need help with them!
The Bulgarian split squat with dumbbell is the best for legs
Also, if you're having lower back pain, instead of using machines, you can just build your lower back muscles. Jefferson curls and QL raises are great examples
Upper donkey, lower stick🤣🤣🤣
Chicken has big quads!!