Massive, defined quads deserve a workout all their own, which is exactly what MusclePharm-sponsored athlete Larry Edwards delivers in this killer quad workout.
“The goal of today’s quad workout is to build muscle,” explains Edwards. “The workout is based on high volume, high intensity, a lot of reps. My body seems to respond to it, and I’m sure yours will too.”
Edwards prefers to separate quads and hamstrings in his workouts, but includes calves every time he works legs.
| Larry Edward’s Quad-Defining Leg Routine |
1. Leg Extensions – 10 sets, 30, 27, 25, 20, 20, 15, 15, 12, 12, 10 reps
2. Narrow Stance Leg Press – 6 sets, 15 reps
3. Barbell Walking Lunge – 6 sets, 25, 25, 20, 20, 15, 15 yards
4. Leg Extensions – 4 sets, 10-12 reps
5. Calf Press On The Leg Press Machine – 4 sets, 12-15 reps
6. Seated Calf Raise – 4 sets, 12-15 reps
The purpose of this first round is to pump as much blood into the quads as possible. Start off at 30 reps, then drop to 27. Then do 2 sets at 25 reps, 2 sets at 20 reps, 2 sets at 15 reps, 2 sets at 12 reps, and 1 set at 10 reps. All told, you’ll do 10 sets.
Narrow Leg Press:
Using a narrow stance puts the emphasis on the quads, so Edwards positions his heels at the bottom of the board and keeps his stance inside shoulder width, keeping his knees behind his toes as he moves the weight.
“When I’m doing the walking lunges, I don’t focus as much on the reps,” says Edwards. “Instead, I focus on distance.”
For these lunges, you’ll complete 25 yards on the first 2 sets, 20 on the next 2 sets, and 15 on the final 2 sets.
“The first time I do leg extensions, the focus is to pump up the quads and get them ready for a total quad day,” says Edwards. “This time, I use a heavier weight just to really get every muscle fiber left in the quads firing.”
Leg Press Calf Raise:
The key to leg press calf raises is to choose a weight you can control, which may be different from your leg press. So think of it as a separate exercise.
Seated Calf Raise:
The final exercise is the seated calf raise.
“I like to finish with seated calves because we already attacked the calves with the leg press, and this works a different part of the calf muscle,” explains Edwards.
Remember, slower is always better here. You don’t want to go so heavy you’re bouncing the weight. To build muscle in your calves, you need to be able to come all the way up on your toes, and control the weight all the way down, getting a good stretch at the bottom of every rep.
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