you want quad growth and quick?

[timtim]

constant tension. stop squats 3 to 4 inches below lockout and hold between reps for 3 to 5 seconds. leg press (single and double leg), do the same. single leg db squats do the same. try it and watch the growth happen. i dont go over 175 on the squat or 4 plates total on the leg press and the pain is through the roof. dont comment on its effectiveness till you try it. also, check out tom venuto's quad blaster apparatus for a jacked up version of roman chair squats that wont allow lockout - mindnumbingly painful.

 

[OneBreath]

So you start out by doing a regular squat, but then you don't come all the way up but instead pause at the top with knees still flexed? Do you lock out after the pause or go right back down?

 

[timtim]

So you start out by doing a regular squat, but then you don't come all the way up but instead pause at the top with knees still flexed? Do you lock out after the pause or go right back down?

no lockout on ony quad exercises but leg extension. its one continous rep, long pauses at the top between reps with the knees 3 to 4 inches below lockout. try it and let me know what you think. the key is the long pause under constant tension.

 

[goal200]

Looks brutal. Thanks for posting! Here's a link to a page with a video on it...scroll down a bit

RTP Blog: Real Time Physique Transformation by Adam Waters: Day 505 Video: Say Mercy To The QUAD BLASTER!

 

[timtim]

Looks brutal. Thanks for posting! Here's a link to a page with a video on it...scroll down a bit

RTP Blog: Real Time Physique Transformation by Adam Waters: Day 505 Video: Say Mercy To The QUAD BLASTER!

that fucking thing is so painful, there is no lockout. the top position is so difficult to hold. though i dont scream like a bitch when i use it like that homo, i sweat like im running a marathon after 4 sets of 12 with no weight.

 

[dabuffguy]

that fucking thing is so painful, there is no lockout. the top position is so difficult to hold. though i dont scream like a bitch when i use it like that homo, i sweat like im running a marathon after 4 sets of 12 with no weight.

^^


haha for real. UUUUUUGGGGGGGHHHHHHH!!!!! OOOOOOHHHHHHH!!!!!!



He sounds handicapped. hahahaha








This technique of no lockout can be applied to every body part. If you are powerlifting, you have to lock out to "complete" the rep if I am not mistaken. Though from a bodybuilding perspective, not locking out has many advantages you can incorporate.

Though this is an example that not everyone needs to follow, Ronnie Colemand and Jay and all the huge guys can be seen doing "blaster" sets with no lockout, keeping contant tension on the muscles. Do it with a little bit lighter weight than you are used to using. You reach failure so much quicker doing this.

 

[dabuffguy]

And, when I was PMing with our late friend Guardian, who had sick quads, told me he does the constant tension method when off cycle and doesn't use that heavy of a weight either. He had very impressive legs.

 

[SouthernLord]

And, when I was PMing with our late friend Guardian, who had sick quads, told me he does the constant tension method when off cycle and doesn't use that heavy of a weight either. He had very impressive legs.

I know Guardian favored Front Squats. He had some impressive quads too.

Has anyone done One and a Half Squats? Squat, come up half way, pause briefly, descend to rock bottom, then explode to lock out. I used to do these with front squats because I could take them to the floor. I would do sets of 8 with light(er) weights. Killer pump and lactic acid death. I might try these out again soon. This works with bench too, although I have never really done it.

 

[timtim]

I know Guardian favored Front Squats. He had some impressive quads too.

Has anyone done One and a Half Squats? Squat, come up half way, pause briefly, descend to rock bottom, then explode to lock out. I used to do these with front squats because I could take them to the floor. I would do sets of 8 with light(er) weights. Killer pump and lactic acid death. I might try these out again soon. This works with bench too, although I have never really done it.

i incorporate 1 1/2's quite a bit. i use it with single leg squats, stationary front lunges, shoulder press, bench press, curls, and lat raises.

 

[mad_monkey59]

I like the narrow stance of what you have just mentioned. Stick at the end of your normal squat routine... Brutal.

 

[heavydutyhit]

This does come back to constant tension / Time Under Tension. Also if your cadence is nice and slow 3sec pos w/ 3sec neg your quads will be on fire.

Mike Mentzer favored this method of training as he learned it from Arthur Jones. My favorite quad workout is

leg ext. pre-exhaust (1-legged) SS w/ Leg Presses (1-legged)

Never lock out on the presses, but hold the locked out position with leg ext for 1-2 sec.

Eliminate all momentum and acceleration using a nice fluid slow and controlled cadence.

 

[Big_BK]

constant tension. stop squats 3 to 4 inches below lockout and hold between reps for 3 to 5 seconds. leg press (single and double leg), do the same. single leg db squats do the same. try it and watch the growth happen. i dont go over 175 on the squat or 4 plates total on the leg press and the pain is through the roof. dont comment on its effectiveness till you try it. also, check out tom venuto's quad blaster apparatus for a jacked up version of roman chair squats that wont allow lockout - mindnumbingly painful.

I tried this on leg press last week and TBH didn't notice anything. Then again i really dont "feel" the leg press or actually have to try that hard until i get to 900+lbs.

 

[timtim]

I tried this on leg press last week and TBH didn't notice anything. Then again i really dont "feel" the leg press or actually have to try that hard until i get to 900+lbs.

time under tension is important. we are training for 2 different goals. i stay at near lockout for 5 seconds, down for 5, up for 5. its not straight reps. each set takes just under 90 seconds. its extremely painful. like i said, your goal is much different than mine. mine is for seperation, not power.

 

[SouthernLord]

time under tension is important. we are training for 2 different goals. i stay at near lockout for 5 seconds, down for 5, up for 5. its not straight reps. each set takes just under 90 seconds. its extremely painful. like i said, your goal is much different than mine. mine is for seperation, not power.

Have you tried fascia stretching?

Especially your quads?

 

[cobracock1979]

Can u elaborate SL?

 

[timtim]

Have you tried fascia stretching?

Especially your quads?

yes. i actually used to follow the stretch with a 60 second isometric flex. fucking killer. the fascia stretches work.

 

[joe d]

i have never locked a joint during any exorsize i have ever done. i believe it is better to keep constant tention on the muscle through every set. also it is a fact that if the tention isnt on the muscle its on the joint. your muscles adapt to strain and grow bigger and stronger in order to be able to handle the tention your joints just start wearing out and getting injured. look at all the older ex bb'ers with the scars on their knees from surgery. screw that. but 3''-4'' seams like a lot to me

 

[SouthernLord]

yes. i actually used to follow the stretch with a 60 second isometric flex. fucking killer. the fascia stretches work.

My goals are strength and size, but fascia stretching has really helped bring out some nice muscle separation in my quads. I think high rep "widowmaker" sets have helped with that too.

The stretch I use is basically an isometric split squat. I hold it for 60-90 seconds after my "quad" workout. Besides stretching the fascia to allow for new growth it also helps to flush toxins and lactic acid to aid in recovery.

 

[SouthernLord]

Can u elaborate SL?

http://www.elitefitness.com/forum/w...g-help-new-routine-612272-33.html#post8531675

 

[cobracock1979]

Thanks,

I do widowmakers now, deads and squates. Its generating the most growth I have ever had. Thanks form
the stretch info