Leg day is one of my favorite workouts, but I won’t lie—after a solid session, I’m completely wiped out. Recently, I’ve been focusing more on my quads, and leg extensions have become my go-to move. They’re one of those exercises that can either bring huge gains or leave you with no progress, depending on how you approach them. So, let’s dive into some essential tips and a workout routine to help you get the most out of your quad training.
Start Strong: The Power of Warm-Ups
I often begin my quad workouts with leg extensions. Warming up with 5-6 sets of 12 reps, with 30 seconds of rest between each set, is perfect for forcing blood into the muscle and priming your legs for action. I like to focus on single-leg extensions during my warm-up to isolate each quad, ensuring both sides get equal attention.
The Key to Gains: Form and Tempo
The way you perform leg extensions is critical. Going through the motions too quickly can cheat your muscles out of the work they need for growth. Here are my top tips:
Don’t Rush
You want to control the movement—slow going up, slow going down. This creates the most tension on your quads. Research suggests a 2-4 second negative phase (lowering the weight) is ideal for hypertrophy. On extensions, aim for a 1-2 second concentric (lifting) phase as well. Avoid using momentum; let your quads do the work.
Squeeze and Hold
At the top of every rep, incorporate a brief pause and squeeze your quads as hard as possible without fully locking your knees. This move will force you to use less weight, but the extra burn and tension will drive more growth. Trust me, you’ll feel it!
Maintain Stability
One common mistake I see is bouncing in the seat, with your backside lifting off. This changes the range of motion and reduces tension on your quads. Stay seated firmly to keep constant tension and work through the fullest range of motion. You don’t need to go super heavy here; focus on maintaining control.
The Quad-Burning Workout
If you’re ready to put these tips into action, here’s a high-volume workout that will challenge your legs and stimulate serious growth:
Leg Extensions (with a pause at the top)
- 4 sets of 10-12 reps
- 45 seconds rest
- 3-second negatives with a 1-second pause at the top
Leg Press
- 6 sets of 8-12 reps
- 90 seconds rest
- 4-second negatives
Barbell Squats
- 4 sets of 8-12 reps
- 60 seconds rest
- 3-second negatives
Dumbbell Romanian Deadlifts (RDLs)
- 4 sets of 8-12 reps
- 60 seconds rest
- 3-second negatives
Leg Extension Finisher
- 5 sets of 8-12 reps
- 45 seconds rest
- Focus on form and tension
Final Thoughts
High-volume leg training is never easy if you’re doing it right. Pay close attention to your rest periods, control your tempo, and pyramid your sets, getting a bit heavier each time. Don’t half-ass this workout—you need to go all out if you want to see real gains. Follow these steps, and your quads will thank you later!
Check out my other articles: Lots of good content.
