![]() ![]() Breaking with the knees first is fine so long as the heels don’t come off the ground. I often cue my athletes to break with their knees first and then to simply squat down. Instead, for the bulk of people, the squat is a motion that should be equal parts sitting back AND knees coming forward. And yes, relax internet warrior guy, I understand plenty of powerlifters have big quads. Moreover, it’s not my first choice to coach a squat if someone is looking to grow their quads. But their backs will hate them over the long haul. It champions an excessive arch in the lower back which can put you into a poor, unstable position (hence the squat suit).Ĭan people lift a boatload of weight this way? Yes. Thinking “sit back and arch” is a poor choice for most non-geared lifters anyway. How do we do that? By making the squat look like a squat. It’s about building a set of quads the size of Nebraska. But this isn’t about lifting the most weight. Most lifters have been brainwashed into thinking they HAVE to sit back when they squat, that it HAS to be a posterior chain dominant movement.Ĭan we make the case that a more posterior chain dominant squat pattern (where you sit back into the hips and maintain more of a vertical shin angle) will allow someone to handle more weight? Sure. We’ve shoved the importance of posterior chain training down everyone’s throat so much that a lot of guys have either lost the ability to use their quads to a high degree, and/or they have no quads. I’ve noticed a trend in the past five or so years and it’s our fault. Tony Gentilcore – Strength Coach STOP OVEREMPHASIZING THE POSTERIOR CHAIN. It’s not that heavy lifting alone won’t make them grow, but if you want that massive “3D” look, you’ll need to suffer. It’s a muscle group that requires a lot of time under tension. What people commonly miss when it comes to quad development is simply volume. That’ll be one hell of a quad-building session. Then follow the set with a unilateral movement like lunges, or superset with leg extensions to failure. If you’re brave, pause three seconds at the bottom of every squat for the first half of the set. Everything should burn, your breathing should be hard, and you should be cursing the day you read this. The last few reps should be hell on earth or the weight isn’t heavy enough. I don’t mean to just use two plates and get a pump. What’s your single best tip for building quads? Amit Sapir – IFBB Pro, World Record Holder Powerlifter DO 3 SETS OF 20 REP, ASS-TO-GRASS, HIGH BAR SQUATS. ![]() We ask 10 experts for their single best tip for building quads. It’s one of the toughest muscle groups to build. The-Absolute-Best-Way-to-Build-Quads 1000×409 98.4 KB 10 Pros Give Their Top Tips ![]()
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