Because sometimes you just want to DESTROY your quads...(in a good way)...
It's basically a tri-set done with 3 versions of the squat, moving from relative isolation for the quads to a fully compound movement, NON-STOP. Here's the exercise order...
- Exercise #1 - Braced Leg Squats
- Exercise #2 - One-Arm Gripping Dumbbell Squats
- Exercise #3 - Regular Back Squats
The first exercise focuses almost entirely on the quads, the second brings the glutes and hams in a little bit more, and the third is a full-on normal squat, which will also bring the lower back into play.
This is a great way to absolutely TRASH the quads and crank up lactate production in your legs.
You will be able to push your quads to whatever level you can physically stand, without your lower back being a limiting factor as it can often be with high-rep barbell squats.
Don't be a hero in terms of weight selection. This technique is all about cranking out reps and cranking up lactate in order to get a massive influx of blood into the quads.
To further promote this effect, in the video I'm actually using a pair of Blood Flow Restriction bands (a.k.a. BFR Bands) wrapped around my upper thighs.
You DO NOT need these bands to make the method work, just FYI. Your quads will get pumped and trashed even without the bands (my second set was without bands), but they definitely accentuate the effect we're looking for.
You can learn more about these bands in my full review of them here.
This is a form of Occlusion Training, the purpose of which is to allow blood in the muscle but it slow it down from coming back out.
The benefit of this is increased muscle growth stimulation via waste product chemicals, which sounds weird but is actually very effective and research-proven. The end metabolites of repetitive muscle contraction (lactate is one of them) actually present a very strong stimulus for muscle growth.
By using this ascending method with bands on, we're going to have the quads swimming in a primordial soup of growth chemicals. It's not going to feel very pleasant, I'll tell you that right up front, but it is incredibly effective.
Quad Exercise #1 - Braced Leg Squats
For this entire method, you will need a power rack and two bars. Set the safety rails down low so that the bar is sitting just below your knees. I recommend using a barbell pad for this, though it's not 100% necessary, if you don't have one.
Set your feet on the other side of the bar and brace your upper calves against the bar. The bar should be braced up against the uprights of the rack to keep it from moving.
Now bend the knees and squat down.
Come down until your thighs are parallel with the ground, then come back up. This exercise is done with just bodyweight for HIGH reps.
This exercise gives you the highest degree of isolation in the quads. Because the lower legs are braced, the focus of movement becomes the knee joint. The hips do extend as you stand up but there is practically no muscle effort required in the glutes, hams or lower back.
Do as many reps as you can until your quads burn out and you can barely perform the final rep. Then immediately (as in ZERO REST) step forward and grab the bar in front of you (that's already set up for back squats).
Quad Exercise #2 - One-Arm Gripping Dumbbell Squats
This is a fantastic exercise that also focuses primarily on the quads. It does bring the glutes and hamstrings in to a small degree...more so than the previous exercise. I'm using a pair of 50 lb dumbbells for this phase, so the weight is also going up, as the "compoundness" of the exercises goes up.
As well, your grip on the bar allows you to spot yourself to keep the exercise going.
At least up until the point where even your upper body can't help you...
Perform 5 reps holding the dumbbell in your left hand, then switch and grab another dumbbell with your right hand, to keep the loading even between sides. Try and get 5 reps with that, too.
Keep going back and forth between sides, with the goal of keeping the number of reps even between sides, if you can.
When you get to the point where lactate shuts you down, set the dumbbell down, slide both dumbbells out to the sides of the rack, then get ready for...
Quad Exercise #3 - Back Squats
You've already got this bar set up. I've got this loaded with 135 lbs, which is normally a very light weight. At this point, that light weight is plenty.
Here's the beauty of it...your lower back is pretty much completely fresh still and your glutes and hams have not been challenged. Your quads, however, are absolutely screaming. It's like one big pre-exhaust for your quads.
Unrack the bar and get as many reps as you can.
This will be an exercise in determination and pain tolerance.
When you get as many reps as you can, you have two options.
1. End the tri-set there.
2. Do what I did in the video and try and go back down the exercises. I didn't get very many reps on either of the other two exercises, but it is something you can try, if you're feeling a bit crazy.
I ended up on the floor at the end of this tri-set combo with an incredible pump in my quads and very much compromised ability to walk.
Bottom line, if your quad training has been lacking or if you have issues feeling them really working when you squat, give this method a try.
You will regret it about halfway through, but it's worth it.
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