Sample “Finisher” For Your Quads
November 14, 2012 by danny · Leave a Comment
There is more than one way to a skin a cat, when trying to improve a body part. And I’ve found the quads have the most room for “mixing it up.” For example, a couple years ago I went to a bodybuilding show back in California. Branch Warren was the guest poser, and when he got asked the question, “what is your secret to such massive legs?” he looked out to the audience and said with authority, “HEAVY SQUATS.”
I’ve also heard stories of some of the legendary bodybuilders crediting high rep work to bring up their quads (i.e. sets of 25-50 reps). I’ve found that a combination of high and low reps are optimal for maximal quad development.
And as I’ve gotten older, I now tend to shift my focus towards high(er) rep work for the quadzillas. Now, that doesn’t mean ALL I DO is pump out sets of 20-25 reps. But theses days I DO tend to do more sets consisting of 10 + rep sets, compared to sets under 10 reps.
The Two Main Reasons For This?
#1) My quads are as big, or bigger now than they’ve ever been, so high(er) rep sets are working better.
#2) Higher reps sets are generally safer than sets closer to your 1 RM (Rep Max). For example, if you perform a set of 15 reps squats, it is safer than performing a much heavier set of 3 reps.
And more to point #2, I’m no longer a competing athlete, and performance (as far jumping higher and running faster) has taken a back seat to aesthetics and general health as my main focus.
An important note: If you are looking to build your quads in this fashion (higher rep sets and/or finishers like you’re about to see below), it won’t work very well if you haven’t FIRST spent years building up a decent level of strength. So, if you’re an 18 year old newbie and looking to better develop your quads, simply work on getting stronger in lifts such as back squats, front squats, bulgarian split squats, etc. Building a base of strength gives you way more options as your “training career” evolves. So, don’t skip steps.
Below is how I finished my leg workout the other day…
3 words… Quads. On. Fire!
So, in the end, I get to keep my joints healthy (because I’m not always going heavy), keep and even build leg size, and get some great conditioning work in.
So, IF you have already put in your time building a good level of strength, be sure to include some high rep sets and/or finishers for those quads!
My Lower Body Session – 10/17/11
October 18, 2011 by danny · Leave a Comment
I’ve been splitting my training between my home gym and the gym at the local high school. Yesterday I headed down to the basement for my lower body (and “core”) session. Since I moved back to Illinois in late August I’ve been doing mostly “random workouts” due to the fact that I JUST added a squat rack and a few other pieces of “essential” equipment to my home gym. In the video you’ll see day 3 of week 2 in my current training block. I’m currently doing an upper/lower split and it feels good to back to a structured program again. Anyway, here’s what went down yesterday…
Today, I’m heading up to the high school to finish up week 2 of the 4 week program (upper body today – day 4).
Talk to you later in the week…
A Breakthrough Day For Me!
September 20, 2011 by danny · 2 Comments
This is my second blogpost in one day. I don’t think I’ve ever done that. But I am so pumped about this “breakthrough,” that I had to share it with y’all! My brother in law, Tom Matus, and one of my brothers, Chad, taught me how to “do fancy stuff” on YouTube yesterday. That’s easy you say? Psst, NOT for me!!! I struggle with all things computer/technology. I don’t have that gene that, “gets it.” When I finally figured out e-mail, I thought I was the sh*t! Then I figured out facebook, and twitter, and how to do a few things on my website. And now, I’m starting to OWN YouTube.
Check out what Tom and Chad taught me so far…
Huh? Huh! Did you see that? I included words in the video. How badass am I?!? Before you know it, I’ll go from being terrible, to bad, to below average with this editing thing. #1) If you’re not impressed, there’s something wrong with you! #2) I learned how to juggle in about 3 minutes and you didn’t… so there!
Anyway, thanks for sharing in my breakthrough day, look for more “advanced” YouTube editing in the near future! 
Thanks Tom and Chad!
P.S. The leg “finisher” in the above video is no joke. Try it at the end of one of your leg days, and then limp to your car!
