Bodybuilding Training Principles For Creating Quadriceps Routines

Competitive Bodybuilding Quadriceps Routine

For competitive bodybuilding, the goal is to stimulate the muscle from multiple angles in order to ensure full development. At this stage of the game, not only will you be using compound basic movements to keep stimulating growth but also a variety of isolation movements to really target the muscle in specific areas.

The quadriceps routine below is an example of how a competitive bodybuilding quad routine may look like. At this stage of the game, the bodybuilder should know what their weak points are and thus change exercise order and choice accordingly. For instance, if outer thigh mass needs to be developed more, then more close stance movements need to be incorporated. On the other hand, if inner thighs are lacking, then wide stance movements need to be emphasized.

Also, the use of set extension techniques, such as drop sets and supersets is encouraged.

Superset #1:
Barbell Squats (medium stance) 4 sets of 10-12 reps (no rest)
Wide Stance Barbell Squats 4 sets of 10-12 reps (1 minute rest)

Superset #2:
Lunges (pressing w/ toes) 4 sets of 10-12 reps (no rest)
Leg Press 4 sets of 10-12 reps (1 minute rest)

Superset #3:
Leg Extensions (performed w/ toes in) (no rest)
Leg Extensions (performed w/ toes straight) 3 sets of 15-20 reps (1 minute rest)

Superset #4:
Abductor Machine 3 sets of 25-50 reps (no rest)
Adductor Machine 3 sets of 25-50 reps (1 minute rest)

About The Author

Hugo Rivera, About.com's Bodybuilding Guide and ISSA Certified Fitness Trainer, is a nationally-known best-selling author of over 8 books on bodybuilding, weight loss and fitness, including "The Body Sculpting Bible for Men", "The Body Sculpting Bible for Women", "The Hardgainer's Bodybuilding Handbook", and his successful, self published e-book, "Body Re-Engineering". Hugo is also a national level NPC natural bodybuilding champion. Learn more about Hugo Rivera.