Bodybuilding Thigh Workout

The quadriceps is one of the largest and strong muscles of a man. Tom Platz is among the bodybuilders, who have achieved a phenomenal development of thigh (quadriceps) muscles.
 

1. Squats with a weight on shoulders
The basic exercise for development of quadriceps muscles shall be done after thorough warming-up, stretching of legs. While doing the knee-bends, other groups of muscles, including the spin muscles , are also involved in the work. Not to traumatize the spin, it is necessary to hold a barbell fingerboard not on the shoulders, but a bit lower- on the spin. The distance between foots 30 - 40 cm, though some bodybuilders (Serg Nurbe, Frank Zane etc.) do knee-bends , having put heels together and moving apart toes sideways. The bodybuilding stars recommend to do the deep knee-bends. Though those who wants, that the pelvis doesn’t increase, should do a knee-bend up to a horizontal position of a quadriceps forward surface in relation to a floor. During a work-out it is meaningful to do knee-bends in the most broad range of repetitions from 20 up to 3 - 4 times. The exhalation shall be done during the rise up. It is as a matter of convenience to put a bar with the altitude up to 5 cm. under the heels.

2. Squats with weight on breast
One of the favorite exercises of Schwarzneger. While taking a weight on the breast and balancing it, bent knees downwards slowly , without bending a spin. Having lowered up to the bitter end, rise fast. It perfectly shapes a front quadriceps surface. It makes no sense to do in one approach less than 8 repetitions.

3. Press with legs at special simulator
Excellent exercise for development of quadriceps muscles. It activates both the quadriceps four-headed and two-headed muscles. Besides , it is much less dangerous as for traumas, than the classical kinds of knee-bends . While doing this exercise it is necessary to pay attention to the slow weight lowering up to the moment of maximum stretching of quadriceps muscles and then without inertia of legs’ extension , but not up to the end, not up to a full extension of legs in knees. It will enable to reach in quadriceps muscles the “burning sensation". The number of repetitions from 8 to 20 times.

4. Hack - squat
While taking a weight with two hands and holding it behind the back, holding an equilibrium, slowly sit down deeply and rise fast . As a matter of convenience - put a bar under heels. Using the capabilities available in your gym, we suggest to work at the hook- -machine. It perfectly shapes a front part of a quadriceps, and it is necessary to remember, that doing the knee-bends with toes moving apart sideways and the heels set together, you load a quadriceps internal part , and putting the toes together and moving toes apart sideways - the external one. The most preferable position - the foots - parallel to each other at the distance a bit smaller than shoulders.

5. Extension of legs at special simulator
It is actually used by all bodybuilders. The exercise shapes a quadriceps patellar part . While doing this exercise it is necessary to pay special attention to holding the legs in a straightened position and to a negative part of the movement, that is at the slow, progressive movement of legs into the initial position. Number of repetitions from 8 to 25 times.

6. Bending of legs at special simulator
While doing an exercise in the recumbent position (it is desirable, that at a simulator the surface of the quadriceps stop is higher in relation to a shoulder zone) after bending in the pressing peaks - to hold the legs in such a position during 3 - 4 seconds, and then by slow, conceding movement (during 6 - 10 seconds)- to return in the initial position. Number of repetitions from 6 up to 30 times .

7. Passes
Holding a weight on shoulders, to make a forward pass with one leg, slow waggle on an advanced leg, to return to the initial position, then - to make a pass with the other leg. The exercise is used for work at the quadriceps relief . Number of repetitions -from 12 up to 30 times.

8. Squats
Stand at the prop, put a bar (6 - 10 cm) under heels. Heels and noses - put together. While taking the prop with one hand and holding a weights on the breast with the other hand(it is usually the weight disk), to sit down slowly up to the bitter end without bending the spin and making the movements of knees strictly forward. Then stand up slowly, without yanks. Not to strengthen up to the end in the upper point of the knee. The excellent exercise for the quadriceps relief. Number of repetitions from 15 to 30 times.

9. Gefferson’s knee-bend or a saddle knee-bend .
To stand with heels on a bar, the distance between foots 25 - 30 cm, a barbell fingerboard - between legs. Grabbing the fingerboard with one hand in front, and with the other hand from behind , to stand up. To balance a barbell and to begin the knee-bend movements. Thus it is necessary to remember, that the lowering speed should be twice as less than the speed of the rise. In the upper point - do not strengthen the legs, but immediately start the following repetition. Number of repetitions 8 - 15 times.

10. Pull with straight legs
Having risen on a stand with an altitude 30 - 40 cm. - to grab a barbell fingerboard with a general grasp at the width of shoulders. To incline forward slowly, to touch the arch of foots with a fingerboard and to straighten in the initial position. To not bend the legs by the inclination and spin strengthening . Minimum number of repetitions - 10.
 

Training of the beginners
1. Press with legs 3Õ10 - 15
2. Strengthening of legs at a simulator 2õ10 - 15
3. Bending of legs at a simulator 2Õ10 - 15 In 10 - 12 months
1. Knee-bend with a weight 3Õ8 - 12
2. Press with legs at an angle 3õ8 - 12
3. Bending of legs in recumbent position 3õ10 - 15
4. Strengthening of legs 3Õ10 - 15