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  • Fay Ellis

Pump Up Your Quads

Struggling with quad growth? A couple of different ideas for hitting your quads on leg day to give them a great pump!

1) ๐•๐ž๐ซ๐ญ๐ข๐œ๐š๐ฅ ๐‹๐ž๐  ๐ฉ๐ซ๐ž๐ฌ๐ฌ ๐๐ž๐š๐ ๐ฌ๐ญ๐จ๐ฉ๐ฌ, ๐Ÿ๐จ๐ซ ๐ฆ๐ž ๐ญ๐ก๐ข๐ฌ ๐ข๐ฌ ๐š ๐ ๐ซ๐ž๐š๐ญ ๐ฐ๐š๐ฒ ๐ญ๐จ ๐ญ๐š๐ซ๐ ๐ž๐ญ ๐ฆ๐ฒ ๐ญ๐ž๐š๐ซ ๐๐ซ๐จ๐ฉ (๐ฅ๐จ๐ฐ๐ž๐ซ ๐๐จ๐ฐ๐ง ๐ญ๐ก๐ž ๐ช๐ฎ๐š๐):


Set up the safety stops just above where you would normally go down to. This will make sure we eliminate overuse of the hip flexor, hams and glutes. Do a powerful drive up on the positive rep and control the negative. Make sure you relax and rest the weight on the stops at the bottom so that you perform every rep as if it were the first, always control the negative aspect and don't let the weight drop fast onto the stops.

Here I did a drop set and on the very last set I did touch and go for constant tension to failure. You can do the same or rest pause, or even just 3-4 heavy sets pushing yourself to almost failure.


2) ๐Ÿ๐ŸŽ๐ŸŽ ๐‘๐ž๐ฉ ๐๐š๐ง๐๐ž๐ ๐‹๐ž๐  ๐๐ซ๐ž๐ฌ๐ฌ:


Exactly what it says on the tin! I did this at the end of my workout instead of a squat movement as I have a small upper back injury at the moment. A fantastic way to pump blood into the quads at the end of your session.


Set up the white leg press with bands (ask if you need help), you may want to try without any weight the first time. Have your feet lower and closer to target quads. Do as many reps as you can first off without going to failure, then make your way up to 100 reps with as little rest as possible. Yep it burns like a MF!


But that's why we love it. ๐Ÿ˜Ž





#massive #quads #bodybuilding

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