Intermediate Quad Training
July 1st 2007 15:06
At some point the dedicated beginner in weight training will have to move into more sophisticated workout routines in order to have any hope of making progress in overall fitness. It is profoundly easy to fall into a pattern of workouts that no longer challenge the body although the mind is satisfied that it has done what it is supposed to do. One transition that the beginner must undergo on his way to intermediate is to begin to work a much more limited number of body parts in an individual session. From maybe doing some sets for every body part during every workout the progressing trainer will need to confine each workout to two or three body parts. Today a discussion of how to train legs within this system of limited parts per workout.
To properly train legs at an intermediate level it is vital to train the quadriceps, hamstrings, and calves on different days. You cannot properly focus intensity on any of these parts if it is trained after one of the others. I continually see people who train hamstrings after a vicious quad session. There is no way that anyone can give hamstrings the intense focus they need to grow if the body's energy has been exhausted by work on the quads. It is a better policy to link each leg muscle group with an upper body part that has nothing to do with legs. I train hams with chest, quads with shoulders, and calves with back.
Training quads properly begins after some upper body part, because their training is so exhausting that anything trained after them will not be properly treated. It is also important to understand that the basic exercise for building legs is the squat. The squat,however,is a multiple muscle exercise in which the rear end and the hips assist the quad muscles in performing the movement. But to get the most out of quad training it is necessary to isolate them from any assistance. For this reason I would do three exercises in order:1) leg extensions on the extension machine to both build the quads and warm them for 2) leg presses. Leg press machines abound in any modern gym. Pick one. Leg presses isolate the quads to an extent greater than squats. For this reason they work the quads extensively and allow 3) squats, to further the stress on the legs,but with the help of the auxiliary rear and hips.This help keeps the quads working when isolated movements could not.
The number of sets you do and the pace that you use can be varied. At the beginning I would do just two sets for each of these exercises. As time goes by,of course,weight and sets can be added. This is the beginning of serious training. Your servant,as always.
To properly train legs at an intermediate level it is vital to train the quadriceps, hamstrings, and calves on different days. You cannot properly focus intensity on any of these parts if it is trained after one of the others. I continually see people who train hamstrings after a vicious quad session. There is no way that anyone can give hamstrings the intense focus they need to grow if the body's energy has been exhausted by work on the quads. It is a better policy to link each leg muscle group with an upper body part that has nothing to do with legs. I train hams with chest, quads with shoulders, and calves with back.
Training quads properly begins after some upper body part, because their training is so exhausting that anything trained after them will not be properly treated. It is also important to understand that the basic exercise for building legs is the squat. The squat,however,is a multiple muscle exercise in which the rear end and the hips assist the quad muscles in performing the movement. But to get the most out of quad training it is necessary to isolate them from any assistance. For this reason I would do three exercises in order:1) leg extensions on the extension machine to both build the quads and warm them for 2) leg presses. Leg press machines abound in any modern gym. Pick one. Leg presses isolate the quads to an extent greater than squats. For this reason they work the quads extensively and allow 3) squats, to further the stress on the legs,but with the help of the auxiliary rear and hips.This help keeps the quads working when isolated movements could not.
The number of sets you do and the pace that you use can be varied. At the beginning I would do just two sets for each of these exercises. As time goes by,of course,weight and sets can be added. This is the beginning of serious training. Your servant,as always.
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