The quadriceps are the largest muscle group on the entire body, and, you should be applauded for reading this article on how to build them. Why? Because, most people tend to neglect this most important muscle group. Whether it is laziness or fear of hard work, I don’t know, but what I do know is – they are an integral muscle group to build, not only for their sake, but for the sake of your entire body. All will be explained.
But first, let us see the best way in which you can build your quadriceps.
The quadriceps are the large muscles in the upper leg, commonly known as the thigh. There are a variety of exercises you can do to build this muscle group but, I’m going to show you the very best way. A method which is tried and tested, and unchallenged when it comes to building sheer mass and strength: the squat.
The squat is performed by loading up a barbell with a weight you are comfortable with, but should find challenging to lift for around 5 to 12 reps, and requires a squat rack or power rack so you can get under the bar to begin your lift.
Get under the bar, with it running along the back of your shoulders, and, with your arms and elbows underneath the bar, support it with the hands. Keep your back straight and locked, your feet at shoulder-width to a little wider, and your toes pointing out at a position you find comfortable (you’ll know what is comfortable when you hit the bottom of the squat.)
Now, slowly and in a controlled manner, keeping your back straight, and your head facing upward (upward as in forwards, not up to the heavens), and keeping your lower-leg perpendicular to the floor, lower yourself down until the crease in your groin is lower than your knee. You should feel it when you hit the bottom of the squat… and then, back up again, locking the knees out at the top.
Repeat this movement until all of your reps and sets are done.
I absolutely guarantee you, by slowly increasing the weight each workout by 1-3lb and by eating enough nutrients to aid muscle growth, your legs will absolutely explode in size and power in a matter of months.