TeenBodybuilding.com - Nathan Underhill - How To Become A Quad God!

Printable page

Did you know?
Squats are the best mass movement for growth.

At the core of the mesomorphs training program should be resistance training. Since mesomorphs muscles are so thick and powerful, moderate to heavy weights are required to stimulate growth.

By: Nathan Underhill

Having huge legs is something we all want, but seeing someone walking around at the gym with quads 25" or bigger is not a common sight. So, when you build your legs up to super human size, they will be even more impressive.

The quads have four heads. The outer head adds most of the size and is used by keeping legs close together and toes pointed forward. The inner head is worked by having the legs further apart and toes pointed out. Nothing exhausts the body like leg training! There is nothing as pathetic as seeing a guy with a awesome upper body and chicken legs.

Just like any good leg routine, these will center around the squat. As you all know already, It is the best leg exercise out there and when performed correctly you'll be amazed at the results. Squats will help out your growth for the rest of your body also. So spend time getting down the technique on squats. Again, make sure you are going down at least to parallel.

Like the quads, the hamstrings have 4 heads also. They are best trained using curls, stiff-legged deadlifts and legpresses with the feet high on the platform. If your too tired after training quads you may want to do hamstrings first so you don't lose any intensity on them.

Im starting here with a beginner routine for those of you who are just starting leg training. The first 6 months are when you will see the best gains so be prepared for some pain. This routine will only work if you give 110%. In 6 months you will be on your way to being a quad god.

Remember, don't use a belt unless you are doing less than 6 reps.

Beginner routine:

Squats 5 sets 12, 10, 8, 6, 4 - Add 5 lbs to each set every week. force those last few reps out no matter how long it takes. Make sure you are going to parallel. Keep feet shoulder width apart.

Leg curls 3 sets 12, 10, 8, 6 - Try to add some weight each week.

After you have been doing that for several months and added a few inches to your legs, its time to move to the advanced routine. I have added some new exercises to continue building size and to start shaping your legs.

Advanced routine:

Squats 20, 12, 6, 4 - Add weight each set. Shoulder width stance on first set, use a wider or narrower stance on the other sets to help develop any weak areas you may have in your legs.

Hack squats 8, 6, 4 - Feet together, toes pointed out. like a duck. Go really deep on these, all the way down. and load on the weight. These will help with your sticking point on squats. This is definately my favorite leg exercise.

Leg curls 8, 6, 4

Stiff-legged deadlifts or legpress with feet high on the platform to help hit hamstrings. 2 -3 sets

Good luck, and keep growing!
~Nathan

NSTYNC03@aol.com

Recommend this article to a friend by e-mail here!

Back To Nathan Underhill's Main Page

Back To The Articles Main Page.

Harbinger Classic Gloves #130

Harbinger Classic Gloves #130 is double stitched with a contoured wrist design making it one of the most powerful wrist support systems ever built into a glove!
Learn More!

Member Login