Tips and program for GREAT quadriceps (legs).

A complete dossier with all the tips for your quadriceps muscles: the best strength exercises, examples of programs for the quadriceps and all the tips for working your thighs.

The quadriceps are the largest muscle in the legs, but also the rest of the body, but are still often neglected by many practitioners. Indeed, why train quadriceps, so inconspicuous muscle? In addition, they require a lot of energy during exercise, so the more reason to avoid when one is not a "real" sport!

In reality, a harmonious physical through a balance between lower and upper body, and quadriceps are the most visible leg muscles and impressive. What's more ridiculous that a practitioner with a huge upper body and tiny legs to support it?

For a balanced physical, work the thighs including quadriceps is a must, and allows to understand the true meaning of the word "force".

The basic exercises for the quadriceps are the most exhausting and harder, but against party hormonal adaptation after them is at the height of the effort, which also cause other muscles more effectively .

Added to this is the fact that powerful quadriceps can improve sports performance, which is why so many top athletes are also weight training.

So no more excuses, train your legs to improve your overall physical, with our advice and our fitness program.

Based on your advice in this folder, you will have all the information to choose the right exercise (yes squats are not always the best exercise) to develop all the quadriceps and examples of bodybuilding programs quadriceps

PROGRAMS FOR QUADRICEPS

Beginner Bodybuilding Program quadriceps:

- 4x15-20 squat

- 4x15-20 slots

- 4x15-20 leg extension (if split routine)

- Work of hamstring hamstring

- Rest time between 1mn30 and 2m30

The focus here is on the quality of execution, the number of repetitions is high enough to allow a good learning exercise.

This drive quadriceps is to do once in the week in the case of a split, or twice in a case of half body (omit the leg extension in this case), this joint labor hamstring hamstring, that it is important not to overlook.

Intermediate Bodybuilding Program quadriceps:

- 3x8-12 squat

- 3x8-12 slots

- 3x15-20 leg extension (if split routine)

- Work of hamstring hamstring.

- Rest time between 1mn30 and 2m30

Here we will focus on a heavy load to stimulate the growth of maximum quadriceps, keeping an isolation exercise that will work on longer series to work all the muscle fibers.

If the work is practiced in half body, it will remove the leg extension and maintain a low number of repetitions for the two major exercises.

Program  advanced quadriceps:

For advanced quadriceps program, the work is divided into two sessions:

Tuesday Session 1 heavy:

- 3x8-12 squat with elastic

- 3x8-12 slots

- Work of hamstring hamstring

Friday session 2 lightweight:

- 3x15-20 squat

- 3x50-100 leg extension

- Work of hamstring hamstring

Here, the program focuses on a heavy / light alternately a heavy session with elastic then another light session, with longer series encouraging the recovery and working other muscle fibers.