Quad help

[jalsmiley]

Ok. My worst bodypart is quads. My question to u is what do your quads measure. I am 5'10 200lbs apprpx 9 or10percent bf. So anyone similar size with good quads post measurment so I can see some measure to work towards. Mine are barely breaking 23inch now n making slow but ok progress(don't laugh! I had some metal recently put in my hip socket n broken pelvis from car accident so that's y such skinny n slow progress) I've worked up to 315 for deep 4reps from 4months back barely doing deep squats with 95lbs. What's my goal!? Thx bros

 

[tenny]

i'm just short of 5'11

my quads at 8 to 10% are 31
at about 250 to 255

 

[jalsmiley]

ok tenny...thanks...but youre a big mofo compared to me!ha...anyone closer to 200!lol

 

[7_Deadly_Sins]

I'm 5 9.5..175-180..about 10-11% BF..I got 24"
My legs are my strong body part..just squat heavy..you'll get big quads then.

 

[jalsmiley]

tx bro..so it looking like with same height as you, but 20lbs heavier, i probably should be looking to add 2 to 3 more inches on them....sound logical??

 

[7_Deadly_Sins]

tx bro..so it looking like with same height as you, but 20lbs heavier, i probably should be looking to add 2 to 3 more inches on them....sound logical??

Honestly no, just get them as big as yours can get..not mine or anyone elses.

 

[jalsmiley]

well, i know what you saying but its easier for me to have a goal and push myself towards it. when i was younger i had legs that matched my up body maybe even looked bigger because i hold less fat on legs, but i never measured so i dont even have a baseline for myself of what is possible genetics wise. is there a ratio used....like they say your bis should be same or close to your calves and neck for proportion to look good?

 

[DatBtrue]

... is there a ratio used....like they say your bis should be same or close to your calves and neck for proportion to look good?

Yes but those are ratios developed by Steve Reeves and his proportions and Vince Gironda style "sleek" legs.

There are also ratios developed from Michael Angelo's sculpture of "ideal" and pleasing proportions. There are also ratios based off of the "golden mean".

Those ratios are pleasing to the eye specifically IF the tear drop is well developed.

Many of todays competing bodybuilders (and hobbiests) go way beyond those ratios. They have much more mass on their quads and another important feature... their quad insertions are lower on the leg.

It doesn't do much good to ask your question UNLESS you have made a few determinations about yourself, your structure, what do you want your legs to look like, what are they capable of looking like and do you need/want to create an illusion w/ a more developed tear drop.

 

[biggem]

5'9" 200 with 24 measured half way between the top of leg and knee.

 

[a1951zorro]

while were on the subject

It seems to me that as soon as I go up on aerobic activity-

biking or running TM my quads get smaller

?? and how do people warm up /cool down on leg day

thanks for any advice

 

[EDED]

why are you biking and running if you want leg size? lol

you think your legs want to keep them bulky if you train the muscles to run fast and mobile? do you ever see sprinters or bike enthusiasts with huge wheels?

jump rope to warm up, dynamic stretch,,,then lift,,,,static stretch afterwards....no cardio on leg days.

 

[Jmuls]

do you ever see sprinters or bike enthusiasts with huge wheels?

Actually, sprinters have exceptional quad development! Long distance endurance athletes.....not so much.

The biggest piece of advice I could offer you Jaysmiley is to get use to high rep leg training. I know there are many proponents of high rep training on this board, so this probably isn't the first time you're reading it. Everyone is different, but I think the legs respond best to higher reps simply due to the distribution of muscle fibers there (gotta be either type I - slow twitch or type IIa - use both aerobic and anaerobic metabolism to create energy, thus making them a blend of slow and fast twitch).

Never the less, get rid of your sets of 6, 8, or 10 reps. Keep your reps no lower then 12, ideally, 15-20 as far as I'm concerned. You pack as much weight on that bar or leg press or hack squat that you can handle, and you get down to business pushing out those reps. Implement progressive overload and strive to make progress week in and week out. Over time, your legs will become large for you, which ultimately will determined by your genetic make up, but never the less, they'll be larger and more sculpted than they are now.

 

[jalsmiley]

Actually, sprinters have exceptional quad development! Long distance endurance athletes.....not so much.

The biggest piece of advice I could offer you Jaysmiley is to get use to high rep leg training. I know there are many proponents of high rep training on this board, so this probably isn't the first time you're reading it. Everyone is different, but I think the legs respond best to higher reps simply due to the distribution of muscle fibers there (gotta be either type I - slow twitch or type IIa - use both aerobic and anaerobic metabolism to create energy, thus making them a blend of slow and fast twitch).

Never the less, get rid of your sets of 6, 8, or 10 reps. Keep your reps no lower then 12, ideally, 15-20 as far as I'm concerned. You pack as much weight on that bar or leg press or hack squat that you can handle, and you get down to business pushing out those reps. Implement progressive overload and strive to make progress week in and week out. Over time, your legs will become large for you, which ultimately will determined by your genetic make up, but never the less, they'll be larger and more sculpted than they are now.

well, right now ive been doing 10, 8 , 6.... rep workouts and the weights keeps moving up, so i was going to switch to high rep when i plateau. Def gonna be a shock to my body since i never really do high rep for anything. hopefully it gets me past any plateau, whether it be weight or even just shape or size of quad...thx jmuls

 

[JBearce]

Ok. My worst bodypart is quads. My question to u is what do your quads measure. I am 5'10 200lbs apprpx 9 or10percent bf. So anyone similar size with good quads post measurment so I can see some measure to work towards. Mine are barely breaking 23inch now n making slow but ok progress(don't laugh! I had some metal recently put in my hip socket n broken pelvis from car accident so that's y such skinny n slow progress) I've worked up to 315 for deep 4reps from 4months back barely doing deep squats with 95lbs. What's my goal!? Thx bros

Well have you ever tried partials?? I know a lot of people think its not real squat but who really cares as long as your legs are huge!! The question you need to ask your self is were do u fail when you squat?? Its not up at the top its down deep! Your glut’s and back give out and are tired before your quads really are! You will come to see your quads are really never getting pushed! You will come to find out when doing partials you can put on a lot more weight on the bar and really focus on just your quads! My quads got so big I actually had to cut back on training them! Now most of my leg day goes towards the hammies bc we all know they can never be to big!! Try it out.. I promise you will love it! When I was 19 and met Phil Hernon for the first time this was the first thing he taught me! BOOM

 

[jalsmiley]

Well have you ever tried partials?? I know a lot of people think its not real squat but who really cares as long as your legs are huge!! The question you need to ask your self is were do u fail when you squat?? Its not up at the top its down deep! Your glut’s and back give out and are tired before your quads really are! You will come to see your quads are really never getting pushed! You will come to find out when doing partials you can put on a lot more weight on the bar and really focus on just your quads! My quads got so big I actually had to cut back on training them! Now most of my leg day goes towards the hammies bc we all know they can never be to big!! Try it out.. I promise you will love it! When I was 19 and met Phil Hernon for the first time this was the first thing he taught me! BOOM

thats sounding like what i need...you are totally right about what fails first...i acutally toy around with dorian's method of pre exhausting with concentration exts prior to squatting and it worked a little but plateaued quickly, and now i just straight to squatting heavey. can you explain the movements in detail for the partials so i have it right? is it just deep, up without lockout and back into deep or is it partial up top, heavey with not going deep and back up? let me know, i will def be trying this out as it seems like the scenario i fall into now! thanks bro... thanks all you guys..this board rocks!ha info and feedback you get on here kills any other board

 

[PHIL HERNON]

Hhaahahhaha

Well have you ever tried partials?? I know a lot of people think its not real squat but who really cares as long as your legs are huge!! The question you need to ask your self is were do u fail when you squat?? Its not up at the top its down deep! Your glut’s and back give out and are tired before your quads really are! You will come to see your quads are really never getting pushed! You will come to find out when doing partials you can put on a lot more weight on the bar and really focus on just your quads! My quads got so big I actually had to cut back on training them! Now most of my leg day goes towards the hammies bc we all know they can never be to big!! Try it out.. I promise you will love it! When I was 19 and met Phil Hernon for the first time this was the first thing he taught me! BOOM

BOOM is right!! Remember when I had you doing 1 set only? hahahahha 7 plates for 8-10 reps DEEP AND RAW...who needs anymore

 

[JBearce]

haha so true

BOOM is right!! Remember when I had you doing 1 set only? hahahahha 7 plates for 8-10 reps DEEP AND RAW...who needs anymore

Phil had me do partials when I first really started building my quads! You want to keep the tension on the quads!! So right b4 you hit parallel is perfect then back up! We even sometimes set the bars in the rack and paused on them then back up ( very hard ) !!! If you are looking to warm up light leg extension is always good…just warm up your knees! Also doing squats like this take almost all injuries out of the picture! No knee or back problems ever! Train smart and you will grow! We really did only one set! It was a crazy fucking set though! Lol…Phil would be always puking so keep a trash bin close!! hahaha

 

[Shelby]

Be careful with this partial method - for me personally, it wrecked my knees up bad.

 

[JBearce]

really??

Be careful with this partial method - for me personally, it wrecked my knees up bad.

i found that i had no knee problems! bc i know the more u bend your knee the exposed your tendon is! i actully had knee problems b4 i started doing partials...i guess everything works diff. for everyone! just do what feels good for you! some thinigs work and something dont! listen to your body!

 

[Gunsmith]

i squat ass to heels every rep untill they fail and my quads always fail first , if somthing else is giving out before your legs you either have poor form or a week back