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     Fitness Tips For 2/8/2006 

Quadriceps Development 
by Zach Bashore

Let`s face it, a body with chicken legs looks awful and is the 
cornerstone of all bodybuilding jokes. There is nothing worse 
than going to the gym and seeing a bodybuilder with a huge 
up body and legs that look as if they`ve never been trained 
before. Prior knowledge dramatically influences a son`s 
decision to train legs and if they don`t know how to proly 
train them, then what is the use of doing it? This article is 
intended for readers who are interested in improving their 
knowledge of the quadriceps muscle and learn pro exercises 
to make them bigger and more toned.

The quadriceps muscle consists of many different sections. The 
psaos major and minor allows for flexion and lateral rotation. 
The iliacus also allows flexion and lateral rotation, while the 
rectus femoris allows for flexion and extension. When your hip 
is flexed, the vastus medialis, intermedius, and lateralis all 
allow for extension. The adductor magnus helps the quad rotate 
laterally and allows for adduction. Finally, the adductor brevis 
and lognus both allow for adduction, medial rotation, and flexion. 
These sections may be hard to understand but it`s important 
information if you`re looking to build great quads.

Now that you`ve learned the different sections of the quadriceps 
muscle, it`s time to learn some of the exercises used to make 
them stand out. Two good bodyweight exercise are the freehand 
jump squat and an exercise commonly referred to as the wall sit 
where you sit on a wall like there is a chair underneath you and 
stay in that position until you are fatigued. My favorite 
exercises with a dumbbell are the dumbbell squat, dumbbell lunges, 
dumbbell step ups, iron cross, plie dumbbell squat, and dumbbell 
squat to a bench.

If you have access to machines, leg training is so much easier. 
Some of the best exercise that you can do on a machine are the 
leg press, leg extension, lying machine squat, hack squat, smith 
machine squats, thigh abductor and thigh adductor. Make sure 
that you use pro form on all of these exercises. Unpro 
form can prevent you from reaching your maximum potential and 
can also lead to injury.

Alternate your leg workout every week. Change around the number 
of reps and sets, do different exercises, change the amount of 
rest between sets. Always open up your mind into trying something 
new. Training legs is painful and very few people can bare the 
thought of training them. This is where dedication comes in handy. 
If you want it bad enough, you will do it.

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Neither trulyhuge.com nor the authors of this publication assume any liability for the information contained herein. The Information contained herein reflects only the opinion of the author and is in no way to be considered medical advice. Specific medical advice should be obtained from a licensed health care practitioner. Consult your physician before you begin any nutrition, exercise, or dietary supplement program.

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