We make getting strong easy. To learn more, go to: www.BaseStrength.com Proudly sponsored by Barbell Apparel! Get BRMLY merch at www.barbellapp... IG: / bromarama 0:29 Leg or Quad Problem 1:13 Strategy 1 4:45 Strategy 2 9:45 Strategy 3
Im one of the maso-mode guys he mentioned and I remember when I was doing drop set squats with no pause at the top and I barfed in my mouth on the last rep of my last set when I did it for the first time. My quads did grow so fair trade imo.
Triple progression volumizing plan, something I picked up from Greg Nuckols w1: 3x8 w2: 4x8 w3: 5x8 w4: 3x10 w5: 4x10 w6: 5x10 w7: 3x12 w8: 4x12 w9: 5x12 add weight, rinse and repeat from week 1. You could also alternate with strength phases after completing a 9 week cycle by starting heavier with the same progression but instead using reps of 4, 5, & 6 in the blocks.
My quads are always the biggest when I prep for my friend groups yearly own small PL meet with heavy low bar squats. Front squats did give good stimulus too, but they're just annoying to do. Leg press I love for quads too!
good video but It's amazing how few people have heard of the banned Borlest books,I have a suggestion for those who train to read a book called "You are stronger than you think" The book provides so much useful information about how testosterone affects various aspects of our lives, including energy levels, mood, and overall health. It’s especially beneficial for anyone who trains or is interested in fitness. This knowledge can help improve workout routines and overall well-being. Definitely worth a read for those looking to deepen their understanding of how our bodies work.
Paused, high-bar squats in weightlifting shoes. 3-5 sets, 5-10 reps. 2-3 rir. Get stronger across those parameters and you’ll have real nice quads. Having short legs and a long torso helps too hehe
I really appreciate the info..I'm a planet pizza guy at 55 yrs oldhave to fight over the Smith machines,can do seated leg presses for 305,back squat for 200,etc..and never got anywhere with my quads. I'll try switching to front squats and putting plates under my heels. Great advice..first time I heard anyone on youtube really mention knees forward
Thanks, Bromley! My legs have been stalled for a while and this video helps a lot. I've been shying away from alternatives to barbell movements, such as sissy and nordics. Those make me feel very weak, but they are also likely to make me grow. Besides, it's been extremely challenging to find barbarian hordes to kidnap my family on leg day.
I finally got a good quad workout today. I do belt squats, today was 90 pounds a 55 pound kettle bell, 2-10pound plates and 2-5pound plates. It took Adding 10pounds for me to fill it again I had less rep’s, but man I feel it again. I focused on one of these tips today before I saw this video but I got a couple more from it, I’m glad I saw this. Thanks Homie 💪🏼
I've been supersetting a top set of front squat 15 reps at 225 then straight to a burnout at 70# goblet squats. Burns my quads so hard. Makes me want to puke but it burns so fucking good!
Basically I've been using all of these tactics before, but since I made my own programs, like the average gym bro does, I never really saw the big picture... It was more like three weeks of this, three weeks of that and maybe sprinkle in two sets of sissy squats for a deeper stretch - this worked for a while because of the constantly changing stimulus until leg growth just had to stagnate since I didn't know how to progress from there. What we have here is a compact yet complete guideline that you can use use forever. Great content, love it!! 👍
I've been hitting legs twice a week for about a year and a half now doing absolute bloodbath style training, nearly throwing up or shitting myself, and it has made my legs (quads, hams, glutes, and even calfs) the highlight of my physique.
I did front squats for years and still only felt it in the hams and glutes. The only squat variation I feel in quads is close stance with slant board. But even that favors the adductors. You really have to find something where you can feel the quads and not rely on what worked for other people.
Back when I was on carnivore because it was convenient and affordable, I did 1*20 squats 3 times a week, raising the weight by 5# each time. 6-8 weeks or so and my legs added a couple inches.
6:45 This is such an important point. Before I was doing hack squats and it was taking me 90+sec to finish a single set of 10-12. My knees felt like shit and I was sweating like crazy and extremely nauseous. After getting sick and then traveling I had to take a break from the gym. I came back and kept this advice in mind, and I stripped down 50lbs on my hack squats for the same ish amount of reps and my knees feel like a million bucks.
Great insights. Candito just put out a video about cutting the top ROM on a high bar squat in order to get to the effective reps more quickly. I've had quad tendon pain act up any blocks where I push squat intensity, and have found that reverse nordics are the perfect prehab and/or finisher to get a deep stretch and a lot of blood to the area. Been doing them for about three weeks and looking forward to pain free squat PRs in the future
As a taller lifter (6’5”) I’ve found that Hatfield squats have been the savior to my squatting. I’m able to hammer my legs without torching my lower back too soon. It allows me to do any variations of back squats as well and I can pull myself through sticking points so it’s like a real time self assessment and spotter all in one.
I can actually hit my quads better when I'm more bent over. The more upright I am, the more my glutes take over. I can't explain why, but I'm sure there's a reason and after 12+ years of training I'd like to think I know my body.
I'm recovering from surgery for a quad tear--the quad muscles, tendon and reposition of my kneecap. Of course, I tore it horse playing with my daughter in the back yard, slipped on the grass. I doubt I'll be the Quadfather, super focused tho. Thanks!
Great video. To me, what works the best is hack squats. Could never feel my quads in back squats, and my glutes and hamstrings took over even when standing on a plate for elevation. Hack squats eliminate that and let me really focus on my quads. Problem is not every gym has one.
I agree! Personally, my quads started to grow more than my "only squats" times, when I prioritized these movements: 1) Bulgarian split squats 2) Safety bar front squats (waaay more comfy than barbell fronts, that suck hard di*ks) 3) Heel elevated high bar squats (3-4 centimeters elevated) 4) Hack squats (focusing on getting big stretch and progressive overload). They have never been bigger, and my knees never felt better. When I was working only low bar squats, high bar squats, lunges in and there, my quads were just half the size they are now.
A big one for me is the safety bar. My left shoulder is just so touchy, I can’t high bar squat anymore. But with the safety bar, I can put my hands on the frame of the rack. Keeps me super stable and I can essentially spot myself and get more out of it. I saw Branch Warren do that a while back and it just stuck with me. Good advice. Off hand, hack squat destroys me knees sadly. I love the machine but again, gotta let it go. Cheers.
I stopped making squats my one stop shop for everything legs, and it's night and day. High rep leg press, up to 20-ish with 2-3 red plates has made the biggest difference for me. If my hips and ass are a bit too beat up, I'll channel my inner Platz on the leg extension, that's like an exercise without an upper limit, similar to tricep pushdowns. I can't train those too hard, and I've tried.
11:43 100% I tried doing 531 bbb with upper 1 531 and upper 2 5x10 and I got all kinds of joint problems,had to switch to a upper 1 531 and upper 1 5x10
One legged leg extensions laying as far back as u can sissy squats. Roman chair squats. hack squats and pendulum squats are the best and seated leg curls are the best for leg biceps
Jokes aside my quads exploded from Starting Strength. Thighs went from 23 to 28inches in 5 months. I added 2inches more in 5 months of SS than in a year of doing machines like leg extensions, hack squats etc. All I did was to get my squat from 185 to 340. Never did anything for the lower body outside of low bar squat, deadlift and Power Cleans
I have a hell of a time just trying to get my quads to fire. I can go atg on squats, crazy deep on leg press, and I can just not get the quads to engage and burn.
My legs were always a weak point until I did 1 heavy day and 1 lighter day of squats per week. No machines, just squats. I added a few inches to my legs in a few months
If that's what worked for you. But everybody's different and you do not need squat to build big, strong, bodybuilding legs. That's been proven time and time again.
I had big quads, then I completely tore my ACL and medial and lateral meniscus my right knee and 3 years later did the exact same thing to my other knee, my right quad never caught back up now I worried my legs will never get back to stretching out my jeans
Be glad it didn't happen to your right knee twice like it did to me. Also, if your right leg has been thinner than the other for three years, then you will soon have at least symmetrically thin legs. So look at it positively.
Don't get a branded slant board. Get one of those car mini ramps, designed to be used in pairs. It'll cost like 20 bux delivered, and be more sturdy than any slant board.
Going to be doing my first powerlifting competition in September at 46. Currently using Based Strength AI, any other tips or suggestions? I am loving the app
Ive been doing sets of 15 on front squat with 225. Makes me want to puke and smokes my quads so good. On my last set, ill superset it with a goblet squat burnout with like 70 pounds. I have never felt any body part feel ao full of blood as this.
Do you think it would be viable to progress these elevated heel squats as an assistance exercise with LP and then continue my programed heavy squat day in flat shoes? Just curious because my squat is much stronger in flats, so I don't really want to change how I lift on my main work, but wouldn't mind using heel elevated squats on my deadlift day as assistance later in the workout.
Go super light and stretch the fuck out of them. Stretch at the top like a ballet dancer and stretch at the bottom until it hurts like hell. I only use 10kg and have 17.5 inch calves.
NOT sure if my quads suck but cant seem to make them grow w/o incurring injury. Trapbar squats at 500+ lbs left me witha 15 month back injury the drs couldnt explain[i think its degenerative disk inuryin whole lumbar since then i made them gro with lever squats with 7 plates/side but i could feel something bad in my lower thoracic so i quit them. a yr or so later i injured that thoracic, bulged a disk doin heavy barbell rows.
Im glad there seems to be a change of thought about hypertrophy rep ranges. No reason why 1-6 reps shouldnt work same or even better than higher rep ranges which cause more fatigue.
Higher reps cause more cardiovascular fatigure in the short term, but definitely don't cause as much neural fatigue as heavier weight does. You absolutely gain hypertrophy from very low reps. The issue is, how many sets of a near max single can you do that causes enough growth without dying first?
this heavily depends on the range of the lift. and there is absolutely reason why it should not work the same because of the type of stimulus. mechanotransduction is not just any maximal tension for the least time, it has a good hypertrofyc effect when the stimulus has some duration
@krane15 I still exercise and go to the gym, my rom is limited mechanically not by the muscle, I've lost alot of mass since then no matter what I do for my legs so that's why I asked the question. So it does seem without a good ROM growth is limited
I know this is a reach but I'm hoping someone can help me out. I have a very developed tensor fasciae latae muscle on my right side, which I like because it gives a great enhancement to my quad sweep. But it is practically nonexistent on my left side so it creates this hollowness at the hip on my left side which makes my right leg look way bigger. My right leg from the groin down is not way bigger, slightly, but not way. Does anyone know how to train that little muscle? So I can avoid doing what makes it grow on the right while concentrating on it on the left? I notice it pops out when I do any type of hinge movement with my hips. It looks like about a tennis ball sized lump just below the top of the hip joint when I do RDLs. I can't seem to dig up any info on what stimulates growth in that muscle. Any help would be appreciated. I even went so far as to not train my right leg for eight weeks. Didn't work. If I can figure out how to stimulate hopefully I can fix the imbalance.
The faceless guy in the pic at the very very beginning actually has decent quads if we're not judging by pro bodybuilder or pro powerlifter standards lol
I don't know why I am watching this. My quads and hams are pretty thick, juicey, and succulent. My problem is "where glutes?" I have no ass an it's sad.
Get your barbell squat from 135 to 405. Yeah that's not as funny as doing 10rep leg extensions and 6-8rep hack squat. But hey, you will get huge squatter quads AND you will be strong as f8ck.
