How to Get Bigger Quads FAST!
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- Опубліковано 5 жов 2024
- If you want to get bigger quads fast, then you have to watch this video and find out the one simple change you can make to your squats that will help you start building big legs quickly. Everyone knows that squats are a staple leg exercise for building big quads, glutes and hamstrings. That said, if you always perform your squat the same way, then you will definitely benefit from a change in stance.
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Most commonly, people will train their legs with their feet outside shoulder width apart on squats. As they go through the squat motion, they force their knees outward over their slightly angled out toes. This results in a crossover into the frontal plane, taking away some of the forward travel of the knees in the descent.
There is no problem at all performing squats like this. They are incredibly effective at helping you to build big, strong legs using this form. That said, if you are lacking in quad development and want to know how to get bigger quads fast, then you have to narrow up that stance of yours. By placing your feet no wider than shoulder width apart when performing squats, you force the knees to travel almost entirely in the sagittal plane.
This will result in greater hip flexion, a deeper squat possibility and more range of motion on the exercise.
When looking to grow bigger legs, the extra range of motion is a great stimulus for muscle growth. Beyond that however is the fact that the quads are much more heavily engaged and relied upon to power you out of the hole on this leg exercise when the feet are narrow since the position minimizes the stretch on the adductors and therefore their recruitment in the initiation of the ascent on a squat.
Pause squats are even better here with a close stance squat since you will be forced to change the recruitment pattern you’ve learned from all these years of squatting with your feet wider.
Now, it is important to point out that squatting with your feet close together is not something you are going to attempt on a max squat. Particularly if you have not done this before or in a long while, you are going to want to lighten the weight considerably. The key is controlling the rep and learning how to reprogram your squat neurologically to let your quads start participating more in the leg exercise.
If you want to take the gains even further, you can perform your close stance squats for higher rep totals each set. Try performing a 20 rep set a la Tom Platz. The goal here is not to get tired on your last repetition. Instead, you’ll likely start sucking for air at around the 13th or 14th rep. Rest pause at the top of the rep and grind out every last repetition until you are through with your final rep.
The key is that no matter how you perform these, if you want to build big legs fast, you have to be willing to assess how you are attempting to do it now. It is easy for us to fall into a pattern or comfort zone (especially on the big lifts) where we perform them the same every single time we train them. Well, that isn’t what is best when muscle growth and size is what you’re after. Not only should you be looking to mix in front squats and other squat alternatives but you should be willing to mix in some variation of stance width as well.
Try this change out and let me know how you do.
The key to big quads is learning how to recruit them into your leg workouts and leg exercises. Too often, the bigger more powerful glutes and hamstrings will try and take on the bulk of the work being done on squats and other exercises for legs. The job is to make sure not to let that happen. Figure out how you can deliver more tension to your quadriceps instead of less and you will know what to do to build bigger legs fast.
If you are anything like Jesse, you will see that you can get bigger quads if you are willing to work for them. Nobody ever said it would be easy. Even skinny guys can get their stubborn legs to grow if they put in the work and follow the science of training. If you’re looking for a step by step program for building big legs as well as workout to get big legs, be sure to visit athleanx.com via the link below and check out the program selector to pick the plan that is best suited to your current goals.
For more videos on how to get bigger legs and leg workouts for mass, be sure to subscribe to our channel via the link below and remember to turn on your notifications so you never miss a new video when it’s published.
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ATHLEAN-X™ never lucky
F
Thanks for the knowledge
❤️ Quads
Another day, another loss 😔
How to get bigger quads: face pulls
Coronavirus? Face pulls. Need to study for a test? Face pulls. Can’t figure out which car to buy? Face pulls.
Very versatile exercise
@@JustDoinFlorida 🤣🤣
Crazy 😂
Big fax
Make sure to pull on both sides of your face to avoid muscular imbalances.
Jesse - the hair-to-beard ratio has reached perfection.
A bit off both I reckon
Agree
When Jeff needs a vacation, his knees are traveling outward.
Lool 😂
You win.
You can see how much more confident Jessy is compared to wen he first started well done pal 👍🏻
eating gummybears 😂
Me: Jeff how do I do this exercise correctly ??
Jeff: hold my muscle marker.
Keep in mind, the Five stars are based on my needs for this item ua-cam.com/users/postUgkxUHHotQRjIQnfuxEeVotlkHVYWH0DXZoS When I first bought the bike I was going to return it immediately. After trying it out for several days/weeks I came to realize it is actually perfect for WHY I bought it.This is not a workout, the resistance is, eh, it makes a bit of noise, not loud, and it isn’t very stable even with the mat. The mat certainly keeps the bike from sliding but nothing keeps the mat from sliding (if that makes any sense, lol). Mine is place on my hard wood floor. Maybe it would be better with a rug underneath??I sit for long hours for work and wanted something to keep my legs moving. This bike does exactly that! For the price it is amazing, it is compact, easy to use, light weight, keeps track of time, calories etc (not sure how accurate it is) but good little product. I am happy with it.
"2020 was a shit year, that was a shit intro" "...damn" lol
He didn’t address much about 2020 on his UA-cam channel except that and I think that’s why he’s the most respected athletic UA-camr.
Well I find the intro pretty awesome
I'm not convinced , this does look like Tom Platz to me.
Platz??
@@sup-iq2kk tom’s last name
Very true, but Jesse's quads are impressive for a skinny guy who had none before. So in that regard, he is Tom Platz.
I’ve started a cycle with this training method about a month ago and it gives a crazy massive pump. Took a break for week to see where my strength was at and was able to get 315 2x2 my first day going heavy again and hit 315 2x3 on a different day! For the record, 315x1 was my personal best.
So yes I think it definitely helped increase my strength and size.
I love narrow squats for building quads. I tend to look a little higher than the horizon with this exercise. It helps me with my posture rather than looking in the mirror.
Yeah! Looking a little higher than just straight does help keeping the spine in the right posture.
You be too busy Peter Gazin' in the showers Nathen!
@@royhypnol3735 Takes one to know one.
@@NathenMixon I bet you a cheekbuster too Nathan!
@@royhypnol3735 Wouldn't you like to know.
Man I really really appreciate your channel. You inspired me, you made my back lower pain disappear, you made my confidence by your great advices. You're not like other commercial channels. Your channel is very achievable
Rumor has it that after Jeff sleeps he doesn’t blink for 8 hours straight to avoid imbalances
I've been doing close stance squats the past month after regular squats and they have helped me no end. Such a burn!
Hey guys! I really appreciate the level of effort going on in these new videos. (Not that the old videos or format were lesser) These videos are informative, entertaining and funny. I’m glad y’all still take the time to give us information in new ways and I look forward to every video y’all release. Happy holidays, stay safe!
The look circus animals give their trainer right before they perform a stunt 1:20. Jeff whips Jesse into form behind the scenes
Lmfao 🤣 👆underappreciated.
@@sweener88 hahahahaha
Funniest comment of my day! Simple and effective. Love it!
Hey Jeff, have you ever thought about showing us a video of your personal workout? I think a lot of subs are curious
This is awesome. I've been doing low bar squats with a wide stance, and high bar with a low stance every workout and my legs have Improved so much since. Its great to have confirmation that theres a link
Jeff knows it's leg day for me, so he had to release this video
XD
You are doing a great service to the wellness community Jeff, keep up the good work. Always appreciate your tips and tricks of the trade.
Dat slap on the quad at the end of the intro...Beautiful !
Changed my squat today after watching this. Quads are feelin’ it this evening. Thanks Jeff.
Imagine getting in a fight with Jeff and he corrects your punching motion by bringing out the muscle marker
"We're in a squat rack, shouldn't you be curling or something?" lmao😂
That was the best one in this video, I've actually been looking for this comment just to like it 😂
Love the new intro Jesse. Oh, and Jeff, Jesse is the "KING OF QUADS."
I always thought squat stances are largely based on the length and structure of the legs. Looks helpful, will give it a go!
I just discovered this like 2 days go and here's Jeff, confirming that my path forward is righteous and just.
Edit: word
Been hitting the 20 rep squats from your last legs video, doing it on my 2nd leg day of the week. They are absolutely killer, and I have noticed increase strength in my heavy day.
Also I have do the close stance squat with a dumbbell, kind of like a goblin squat but feet closer together. Havent tried it with a barbell, will do that next week!!
The heck!? I'm standing in my rack getting ready to do squats. Well played Jeff, well played!
thanks for the video Mr. Cavalier I did these today for today's leg day
Narrow stance squats are a game changer!! 💪🏽💯
The quality of Jessie's intro has improved actually. I love it.
3:45 i want someone to look at me the way Jesse looks at Jeff...
Yeah, it's sad that Jeff is married... Him and Jesse would be such a cute and hot couple. Their relationship is goals and the videos get ten times more fun with their cute bantering and Jesse's hearteye gazes towards Jeff...
Dafuq..
I was just thinking to narrow my stance from now on , and there comes jeff with more perfect stance. WOW
Who needs a squad when you've got quads! #quadgoals
Narrowing my squat helped a lot. A year or two ago, every time I would squat my inner leg would be real sore but not my quads. It felt like I couldn't lift that much. Narrowing the squat helped. Of course I needed squat shoes too, the solid base helped balance
Why doesn't Jeff do leg videos more often?
Because there's no internal rotation 😂😂😂
Yoooooooo,
I got the athlean x program 😆😆😆
jeff cavalier really posts everything he’s gonna say in the description 😂
I really appreciate it too tbh lol
It's for the algorithm
Its for the deaf
Hi Jeff... I'm a huge fan, I tore my quadriceps tendon last yr and i haven't fully recovered. I hope this quads workout helps. Thank you.
"Life is 10% physical & 90% mental" ,better put, "Life is 10% what happens to you & 90% how you react to it"
Nice
@@dionshelby5494 feel free to check my channel, I'm all about this kind of stuff :)
"Its like this feeling like... YOU HAVE TO FKING DO IT!!!!" -Tom Platz
Speaking facts 😤
@@KyleGood i might do that
Tried this. It works awesome.
Hey Jeff, can you please make a video about kettlebell training?
Every time I'm thinking of how to grow something, Jeff reads my mind and just comes out with a video. Guys magical!
Yup, I do 20 reps 3 sets, can't walk after this but the results speaks for itself.
Right on leg day. You the man
1:19 What my fridge sees at 3 am when I search for a leftover pizza slice.
Jeff is so East Coast lol - his quick “what are you doin?” to Jesse messin around
"But Jeff, we're at the squat rack"
"It's just somethign I could say to get to the enxt part"
jeff please do a video on the best dumbell exercises forearm edition
Jesse's intro will always be ”Whoa, whoa, whoa”.
I have watched Jesse grow muscle for a year now. What he does works.
3:05 Jesse's realisation that giving Jeff his resume all those years ago wasn't such a great idea
Kudos to Jeff for the gains Jesse has made! Oh yeah, good job Jesse too for listening and putting in the work! Team effort
Here we are, once again, Jeff reading our minds...
Wow, amazing! It feels great my knee in this position doesn't 'crack' and my glútes feel relaxed so I can deadlift more after. Thank you so much jeff.
Jesse’s changed, the gains got him more confident and comfortable in the camera 😂
Might have been a pump right before the video, but Jesse is physically as big as Jeff. Not as strong or shredded but bigger through chest and shoulders.
@@brianmccormack6575 I meant that he’s changed from when he first started on camera. He’s less shy and awkward and is now comfortable in front of the camera.
@@brianmccormack6575 jeff has crappy genes size wise, aside from those monstrous biceps
Didn't realize this was a new new video and thought... when did Jesse become easy to look at?
@@haidermortadha8412 Jeff doesn’t have crappy genes. No one has crappy genes. Everyone has their own type of body build and muscle genes. I’m tired of people being compared to others because of what main stream fitness has done. Comparing others and judging others by what they deem as “perfect”
I hope Jesse has an equity stake in this channel. He adds a lot of value to the videos!
Dang Jessie has gained a lot of size over the years.
Have been struggling to grow my legs. Was planning on hitting quads today. Thanks dad 🤙🏼
How long has Jesse been at this ? his hard work is paying off !!
Three years and very small progress, unfortunately genetics is always the most important thing...
@Taesu I don't think that.
He's followed by Jeff, he surely know how to eat.
But his strategies is not bulking and cutting, but gaining lean mass.
He improved a lot in the first year, but after he's not improving at all (from the point of view of getting bigger).
Thank you Jeff. Never did this type of squat so I look forward to it tomorrow
Jesse, The King of Quads and Intros 😂
these type of shorter videos are nice. the long ones overwhelm you with info sometimes. Anyone else agree?
You're the best Lewandowski, congratulations for the best 2020 award
Wow this just further solidifies my opinion that Jeff knows EXACTLY what he's talking about! I started physical therapy a few weeks back due to some chronic pain I was having just below my patella (knee). For 2 weeks I've been going in and doing 20 rep sets of squats on a 25 degree decline, as my ankle mobility is terrible and my squat form was just like Jesse's in the beginning. Do these! Save your knees!
"EVERY try a 20 rep squat set?" 😂
More sharks next time, Jesse
THis is awesome advice, something I heard from you some time ago, was think how its easier for you to jump higher, its easier to jump with your legs closer than wider, so it naturally makes sense to use this recommended stance for more drive and power, ofcourse the alignment is the bigger play.
I was lining up to do squats when this video pipes up. Thx
Jesse is AWESOME! The Functional comic relief he gives your videos really helps me relate to your instruction as I am not a buff-n-cut career athlete. I’m an Average-Joe who wants to get to the next level (Above average Joe).
“Wait, Jeff we’re in the squat rack right now though”
My 20 rep squat program had tremendous benefits for me a few years ago. I was totally bored and struggling a bit with a 5x5 squat of 225lb (High bar). I set my ego aside and dropped down to 135lb for a set of 20. Every week adding 5 to 10lbs. Before I knew it I was repping 225lbs for 20 reps. I stopped at 245lbs because I got horrible tension headaches pushing through the last few reps. 20 reps of 245 definitely means you can squat 315 too. After a high rep program, my max increased dramatically. The 20 rep program made me soooo much stronger. I was able to squat 225x20 and still do a 275x5 after that. Never truly maxed out but I'm sure it was above the 315 I've done a few times.
The Jesse intro NEVER disappoints 😂😂
Never
Jeff Cavalier, my hero and inspiration, please compile every corrective exercise that we all want to be doing every day to avoid pain and injury into one up to date video or stream. Upvote this suggestion if you also want to see this happen!
Jeff the type of guy to stand while pooping in order to prevent quad muscle imbalances
Thanks Jeff and Jesse! You guys are the best!
Jesse’s a beast haha 2020 gainz!! 💪
Brilliant advice. My quads have never been the same since I stopped cycling frequently; this makes the solution obvious - narrow the stance so it's similar to riding a bike! Should have done it ages ago.... P.S. Merry Christmas, Jeff and Jesse!
Jessie’s beard looks so much better when it’s short god damn, mans is lookin sexy now
I started doing these a month ago they make a big difference I do it on maintenance days along with hip thrusts smith machine 2x a week 4 sets high rep
Yes Jeff my bro how u doing...
WAAAAWWW!!! SAIF ALI KHAN!!!!
Nice progress on the quads Jess and the intro was hilarious!💪🏼
I always thought a shoulder width stand was the normal/regular way *laughs with big quads *
It really depends on what you're trying to target. Narrow stance ATG is going to fire up the quads, but a wider stance will get much better glute activation. A good leg routine will incorporate both styles.
Love this intro with Jesse! Very fun 👌
Not enough funny comments, might come back later...
It's always cheesy and generic comments anyways, or people just typing out quotes from the video. Very lame
This was very helpful. I used to squat more narrow and got away from it probably due mostly to habit. I'm going to start mixing them in again.
Just be in an constant squat. Duck walk everywhere you go. 🦆
Facts!
Duck walk up hills and your quads will balloon in a month. Damn painful though.
Jeff always knows what my next gym session is
That's why people use to wear weighliftng shoes to squat.
Jesse's made some really SOLID leg gains !!!!!
Question: If i do this, im gonna feel more load in my lower back ????
You can, but using the plates helps prevent it. They keep you from needing to lean forward too much during the bottom portion of the lift. Try it with light weight and see how it feels. You may find you have sufficient ankle mobility to omit the plates entirely, but if you don't, or if you have long femurs, you'll probably need to put something under your heels.
Completely agree, great suggestion. Also, love the form go deep and keep your head up.
Jesse gets himself some quads and doesn’t know how to act
Like me during puberty :/
Can you do more videos on serratus anterior , hamstring and calf muscles
You rarely realese those kind of videos
Love your content keep it up!!!
Clicked So fast Athlean X Just posted his comment 👍
Wait a second, did Jesse single handedly just saved 2020 with his intro?... Of course not, but it was funny as hell. Those never get old hahahahaha
So we'll just ignore his jurassic park t shirt
Jesse looks so much like Aamir Khan.
Thanks Jeff for the clear instructions yet again!!
Awesome. I’m gonna try this out this week.
Love the intro Jesse....Keep it going!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
Jesse's intro was great. It's good to mix things up.