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Dillett's Quad Equation
Thigh Mass 101: A 12-week quad-building
program
Originally featured in: Flex November, 1999
Written by: Paul Dillett
Photos by: Chris Lund
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Math
was never my best subject in school, but I've never had any trouble
calculating figures in bodybuilding. It ain't, as they say, rocket
science. All you have to do is be able to add weight, multiply
your gains, and divide your time among training, nutrition and
recuperation. If you can do that and count reps to 20, the rest
is easy. |
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| That
being said, no one's physique is perfect. If your quad development
is less than you'd hoped for, my 12-week course will teach everything
you need to produce number-crunching thighs. This plan uses three
specific exercises: leg extensions, leg presses and hack squats.
All of these exercises directly target the quads without the distraction
of focusing on hamstrings and calves. Those you can save for another
day. |
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You'll notice the absence of squats in this routine. If you feel you get more quad growth from squats than leg presses, you can make that substitution, but keep in mind that squats may exhaust your hamstrings, glutes and lower back before your quads are pushed to the max. |
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If you have a bodypart that's been lagging behind the rest, you must take one training day to focus on developing that straggler. If that bodypart is quads, follow this simple formula: Train your quads once a week, all-out, after a day of complete rest, when they're freshest. Concentrate on your quads throughout every set, taking each rep to the point where you feel a full intense burn. Follow this program
for 12 weeks, and you'll see that targeted training will solve
your quad problems.
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Content & Updated by Reps Mags (MNU)