5 Techniques to Develop a Killer Quadriceps Pump

So your V body looks like a superhero, but your legs are more like a PEZ dispenser. Here are the top five moves to develop a killer quadriceps. Most bodybuilders are aware of the importance of having a V-taper, from the lower back, from the waist to the shoulders. But that's not the only thing that matters when it comes to bodybuilding aesthetics. Equally important is the quadriceps, in which those muscles burst below the waist before narrowing again closer to the knees. Mom and Dad (now genetics) certainly play a role in dictating anyone's quadriceps extension. However, training also plays an important role. Here are the top five techniques to maximize that killer quads  testosterone-cypionate . Techniques for a killer quadriceps! 1: Inside leg extension The first exercise to get those external quadriceps to pump is the leg extension. However, instead of doing a standard leg extension, you will be turning your toes inward - to a comfortable degree, of course - to laser target the external quads. From this position, the outer quadriceps do more of the contraction to lift the weight. killer quadriceps It should be noted that this variation may be slightly more suffered in the knee joint than the more direct approach. Therefore, if you tend to suffer knee pain, consider moving the pin up on the plate stack. Either that, or skip this exercise entirely. Since this is not a functional exercise but an isolation exercise, training a top representative is the way to go. Don't get too heavy. 2: Quadriceps Killer Front Squats Squats reign supreme in developing a strong and muscular lower body. In fact, when the squat is done correctly, it does an exceptional job of increasing strength and power and building muscle mass. There are three main types of squats: high bar squats, low bar squats, and front squats. If quadriceps pumping is your primary goal, favor front or front squats when possible in your exercise routine. Shifting the weight forward toward the front of the body puts more pressure on the quadriceps muscles compared to the hamstrings and glutes. Mastering the squat posture can take some practice, so use a lighter weight at first while perfecting your shape. Never expect to squat as heavy with the front squats as you do with the rear squats - most people see a significant drop when moving the bar forward. 3: Narrow leg press The leg press is a great alternative if you are limited in your squat posture for any reason, or if you just want a second compound exercise to include in your lower body routine. You will work all the muscles in your lower body without putting too much stress on your lower back, assuming you do the exercise correctly. The other nice thing about the leg press is that it allows you to target the specific muscles in your quads from various angles, based on the position of your feet. For example, place your feet higher on the pad, and the emphasis is on your gluteal muscles; place them lower and bring more stress to the quadriceps. To work on your killer quads, put your feet lower than usual, but also keep them closer together than usual. Use a lighter weight and focus on feeling it on the outer quadriceps as you do each repetition. Keep in mind that the lighter the weight, the better the muscle activation in the target area. When you start adding plates to the bar, especially in major compound movements like the leg press, strong glutes come into play easily. That is not the goal here. Muscletech phase 8, 2100gr. - multiphase protein ● Muscletech ● Health and Beauty 59.40 EUR Buy on Amazon 4: Squat Hack Another good compound move to target your outer quad and develop that pumping is the Squat Hack. Again, this exercise mimics the movement pattern of the squat or leg press, so there is no need to add these three movements to a single workout. Instead, incorporate all three into your leg program at various times. As with the leg press, the position of the feet on the platform influences the way muscle fibers are worked. Here, you want more emphasis on the outer quad, so place your feet lower and closer together at the base. You are interested in: Multi-joint exercises to gain muscle and strength 5: Split Dumbbell Squats One last exercise that will help you build up strong quadriceps pumping is the dumbbell squat posture. This is a great exercise to work all the main muscles of the lower body. You also work your core with this exercise, since you must work to keep your body balanced. When you do dumbbell squats, take a slightly shorter step in front of the normal. This will favor the commitment of the quadriceps against the buttocks. Holding a pair of dumbbells also shifts the weight to the front of your body, further emphasizing your quads. Do not lean forward, as this can put excessive pressure on your lower back. Add any of these exercises to your next lower body workout and you will achieve that killer quadriceps pump you desire. Remember, along with your training program, it is also essential to be on a calorie surplus to build muscle. Without that extra energy, size improvements are unlikely to occur.