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The Texans discovered that bodybuilders synthesise more growth hormone and testosterone after a squat session. Don't forget about five major rules.





1. Heavy Squats
Strict, heavy squats are the way to add quad size. Bit you get to a certain point where you have the right amount of size on your quads and you're just going for more sweep and muscle density. Full range of motion hsquats really hit the quad.


2. Difficulty
Make sure you would never go so heavy that you can't do at least eight reps, and try to never do more than 10, unless you doing it on purpose.


3. Volume
Since the legs are a very large, dense muscle group, I think it takes many sets to properly work them. Typically do 6-10 sets per exercise, using the first three sets as a semi warm up. I've learned that doing 6-7 sets really burns my muscles out. I still experience muscle soreness, and I honestly belive it's from doing the extra sets.


3.  Don't Lock-Out Your Knees
Don't lock out at the top of leg presses. Don't misunderstood me. Lock out is the only 1-2cm before the full range of motion. It is not the way, to reduce the range of motion by 50%! Keep focus on your muscle strain.


4. ROM
For quad separation, the most important thing is using a full range of motion and really squeezing the muscles. Don't just fly through the exercise; do it at a slower pace and try to hold the weight for as long as possible. I really believe that pulls out the striations and separation. You can try the 301 tempo.


5. Stick to the basics.
My quad workout is very basic, but basic works. The exercises I do are pretty much the same for each workout. My legs fee like rubber at the end, tending to cramp up if I sit down or get in the car, so I move around for about 15 minutes afterward.


Hypertrophy – road to glory.

  October 14, 2014 | View: 2 |   Categories: Training Methods |   By: Admin

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