Series - Top 5 Quad Building Mistakes

[BenReilly]

Originally Posted by Shaolinkiwi

1. Not training legs
2. Too many isolation exercises in their routine, not enough compounds
3. Diet
4. Improper form, just jumping into exercises without guidance / understanding i.e. deadlift form
5. Progressing too much too soon and doing yourself an injury - Leave your ego at the door.

Originally Posted by Grim83

1. form
2. thinking that leg presses compare to the squat
3. only doing extensions and curls
4. not mixing the reps
5. form

here's my 10

[Grim83]

Originally Posted by BenReilly

here's my 10

cheater lol

[Donkeypuncher]

Why do you need to vary reps?

[beam]

Originally Posted by Mombow111

You ever try hack squats (like a deadlift with the bar behind your back)? I don't know whether they'd put more or less strain on your disks.

The YMCA I workout at has no hack. They just bought new equipment and I tried to get them to purchase one. I didn't get the job done.

[Mombow111]

1. Not going deep enough in squat
2. Not using front-squat/zercher
3. Not hitting legs hard/often enough
4. Being afraid of squatting
5. Unintelligent workout order (do squats first if the only other movements your doing are isolation)

[Shaolinkiwi]

Originally Posted by Donkeypuncher

Why do you need to vary reps?

Depending on what your aims are various rep schemes promote different muscle responses.

General myths:

Strength ranges: 3 - 5 reps
Hypertrophy ranges: 8 - 12 reps
Muscle endurance ranges: 30 - 40 reps

Most trainees always seem to operate in the 8 - 12 in their days.

[Shaolinkiwi]

Originally Posted by Mombow111

1. Not going deep enough in squat
2. Not using front-squat/zercher
3. Not hitting legs hard/often enough
4. Being afraid of squatting
5. Unintelligent workout order (do squats first if the only other movements your doing are isolation)

^ good points.

[Donkeypuncher]

So if I do five reps, I won't gain muscular size? That's subject to debate. I feel like one big mistake could be too much variety.

[Shaolinkiwi]

Originally Posted by Donkeypuncher

So if I do five reps, I won't gain muscular size? That's subject to debate. I feel like one big mistake could be too much variety.

As I said general myth. You'll put on size in the 5 rep range while gaining more strength as opposed to more reps at lower weights.

There is no real wrong or right way when it comes to rep scheme's. We all respond in different ways. I'm not claiming to be a guru on it either.

[onetiredkris]

6. not figuring out what works/doesn't work for your specific body