Try this for high intensityon the quads....

[T-Man007]

First warm up on both leg extensions and squats.

Then, superset the extensions with squats. You do one working set of extensions and go immediately to squats with no rest. Then rest 2 minutes and repeat. Do this for three sets and your quads are done, and I mean done! The idea is that the actual quad will work more on the extensions which will call more secondary muscles into action on the squats. Use a spotter and try to keep the weight up. This should also have good carry over into your squating strength because the secondary muscles will get stronger. I would do this once or twice a month for 3 months. You should notice some good increasea in both size and strength.

[Stackt]

Re: Try this for high intensityon the quads....

I can feel the pain already !

[Corrodo]

Re: Try this for high intensityon the quads....

Leg day tom, so guess what Im a do??? LOL Im going to try and hit them to failure on each. Will check in tom to let you knwo how it went, THANKS TMAN!!!! LOL

[BIGGER THAN YOU]

Re: Try this for high intensityon the quads....

damn now thats a work out right there!!!

[6p6]

Re: Try this for high intensityon the quads....

oldy but goody...or you could just do a 50 rep set!

[T-Man007]

Re: Try this for high intensityon the quads....

oldy but goody...or you could just do a 50 rep set!

No...no...you could NOT 'just' do a 50 rep set....you are messing the whole thing up....go stand in the coner! LOL

I hate 50 repers, those things hurt like all hell broke loose in your thighs. Especially on leg extensions.

[snickers1]

Re: Try this for high intensityon the quads....

First warm up on both leg extensions and squats.

Then, superset the extensions with squats. You do one working set of extensions and go immediately to squats with no rest. Then rest 2 minutes and repeat. Do this for three sets and your quads are done, and I mean done! The idea is that the actual quad will work more on the extensions which will call more secondary muscles into action on the squats. Use a spotter and try to keep the weight up. This should also have good carry over into your squating strength because the secondary muscles will get stronger. I would do this once or twice a month for 3 months. You should notice some good increasea in both size and strength.

somones has been watching to many milos Sarcev videos

[T-Man007]

Re: Try this for high intensityon the quads....

somones has been watching to many milos Sarcev videos

Actually, no one taught me this. LOL It's just something I tried when I was experimenting with pre-exhausting the muscles. I liked it, so I kept it. I have a **** load of different superset combos that I just thought up. However, I'm sure hundreds of other guys have thought up the same things I have. There's only so many exercises.

[snickers1]

Re: Try this for high intensityon the quads....

Actually, no one taught me this. LOL It's just something I tried when I was experimenting with pre-exhausting the muscles. I liked it, so I kept it. I have a **** load of different superset combos that I just thought up. However, I'm sure hundreds of other guys have thought up the same things I have. There's only so many exercises.

i am not real big on super setting the legs or even pre exhausting them
we all know dead lifts and squats are the most anabolic excercises you can do so i would not want to pre exhaust my legs before squating..i still do extensions to get the knees lubed up and i guess in some way that is form of pre exhausting your legs ..but i have seen people superset heavy leg press with hack squats and i dunno i just see the benifit of it ...why complicate a leg routine it is simple build any and all leg routines around the squat ....go to any show and watch someone with little legs walk out stage and here the crowd scream want to borrow my squat rack

[T-Man007]

Re: Try this for high intensityon the quads....

i am not real big on super setting the legs or even pre exhausting them
we all know dead lifts and squats are the most anabolic excercises you can do so i would not want to pre exhaust my legs before squating..i still do extensions to get the knees lubed up and i guess in some way that is form of pre exhausting your legs ..but i have seen people superset heavy leg press with hack squats and i dunno i just see the benifit of it ...why complicate a leg routine it is simple build any and all leg routines around the squat ....go to any show and watch someone with little legs walk out stage and here the crowd scream want to borrow my squat rack

Different strokes for different folks I guess. Because there are alot of guys with big legs that do superset and pre exhaust. You just have to do what works. But one big fact that has always been is the body will adapt, and if the programs is too simple, the body stops growing. Now, I'm with you, I have great leg genetics and I could literally just do squats and that's it and they would grow. But, some guys don't have my leg genetics and therefore have to work harder and introduce more advanced forms of stimulation. Just because a guy has small legs doesn't mean he doesn't squat, he may just have gottem robbed in the gene pool. Look at Arnolds legs, lol. His legs sucked compared to his upper body. I think my legs were bigger than his by 10th grade, lol. But, no way in hell would I knock his upper body because he could crush me in the biceps, chest and lats. He did squats all the time, still, small legs.

[snickers1]

Re: Try this for high intensityon the quads....

Different strokes for different folks I guess. Because there are alot of guys with big legs that do superset and pre exhaust. You just have to do what works. But one big fact that has always been is the body will adapt, and if the programs is too simple, the body stops growing. Now, I'm with you, I have great leg genetics and I could literally just do squats and that's it and they would grow. But, some guys don't have my leg genetics and therefore have to work harder and introduce more advanced forms of stimulation. Just because a guy has small legs doesn't mean he doesn't squat, he may just have gottem robbed in the gene pool. Look at Arnolds legs, lol. His legs sucked compared to his upper body. I think my legs were bigger than his by 10th grade, lol. But, no way in hell would I knock his upper body because he could crush me in the biceps, chest and lats. He did squats all the time, still, small legs.

i agree with you ... allot of my upper body requires lots of volume to grow but my legs no way 10 or 11 sets and they are toast and need almost a full eight days to recover i don't have large legs. so your right everyone is different and that is fun part about this game is finding what works and trouble shooting different body parts.

[T-Man007]

Re: Try this for high intensityon the quads....

i agree with you ... allot of my upper body requires lots of volume to grow but my legs no way 10 or 11 sets and they are toast and need almost a full eight days to recover i don't have large legs. so your right everyone is different and that is fun part about this game is finding what works and trouble shooting different body parts.

Key word being 'find'. lol I feel bad for those guys who keep doing the same thing over and over with no desire to try new things and learn how to actually make their body benefit. I knew this dude about 5 years ago and we trained at the same time for about a year. During this year I changed to periodization and lowered the volume alot (1 working set) and raised the intensity through the roof. Well, I watched this dude through the whole year advance no where. We would talk from time to time and after I gained about 10 pounds from changing my program (was drug free too, well, I used PH's, no aas) I mentioned to him about trying what I was doing. He said, and I quote "I wouldn't make any gains if I did less than three sets on everything". I felt like smacking him right then and there. This is a guy who, at best, went up 5 pounds on his lifts during that year and gained nothing from what I could see but refused to try anything different. Why be so devoted to something you don't want to improve in? I just don't understand that mentality. One of my favorite quotes is "There is no finish line". That's how I approach as many things as possible, the gym, my family, my faith, my health, my job, relationships, etc.

[Big H]

Re: Try this for high intensityon the quads....

How many reps should I do? And what if i dont have extensions?

[T-Man007]

Re: Try this for high intensityon the quads....

Well, if you don't have a leg extension, it's not going to work. That's really the only quad isolator there is. Anything else is going to recruit more muslce groups to perform the exercise.

Keep the reps between 8 and 12.