BUILDING MUSCLE MASS: QUADS

The quadriceps are made up of 4 different muscles and are located on the upper or front portion of the thigh. It is difficult to train a part of the leg without incorporating the other leg muscles as well, since most leg exercises are a compound exercise. However I will do my best to give you exercises that single out different parts of the legs the best. We will do pyramid sets with almost all leg exercises, increasing weight and lowering reps with every set.

Leg Extensions

The leg extensions wont necessarily build mass onto your quads by themselves, they are more of a tool used in collaboration with your other leg exercises. The Leg extensions will help to tone your quads and are used as a warm up for most -- before they begin the working exercises -- and in between exercises or at the end of a routine to help flush blood in and out of the quads.

Pick a weight appropriate for each rep count, remember you want a good burn on the last few reps of each set.

Set 1: 15 reps.
Set 2: 12 reps.
Set 3: 8 reps.

Leg Press

The leg press is one of the best exercises to do if you are wanting to focus on the quads as much as possible as they don't recruit from the other leg muscles as much as , say, a squat.

Set 1: 12-15 reps.
Set 2: 8-10 reps.
Set 3: 6-8 reps.

Hack Squats

Hack squats are a fantastic exercise. It might take a bit to get used to the form they require but when it comes to blasting your quads, this is one of the workouts you need to do.