Series - Top 5 Quad Building Mistakes

[jslep]

i wouldn't say its a huge mistake but..........

not utilizing foot position in stance to hit all angles of the quad...
toes pointing out
straight
toes pointing in
and i don't mean a lot but if you have never tried this give it a go on some legpress some time and do ten reps of each consecutively and tell me you can't feel the difference.

[LtL]

Limited ROM - on either leg press or any form of squat. If you're not going deep at least some of the time, you're not trying. This was the biggest mistake I made in my quad' training.

LtL

[BendtheBar]

Real good info in this post guys.

[Grim83]

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.

well the thing is, is that the legs naturally have a higher percentage of slow twitch fibers, so doing some higher rep range is a good way to make sure you hit those. granted this is all relative to goals

[Donkeypuncher]

Originally Posted by Grim83

well the thing is, is that the legs naturally have a higher percentage of slow twitch fibers, so doing some higher rep range is a good way to make sure you hit those. granted this is all relative to goals

Oh, I agree, I just don't believe 8-12 reps is the only rep range you can grow in. Nor do I believe that you should vary your reps or training too often. 20 rep squats and deadlifts are a great way to build muscle. I just think if that's your approach, do 20 reps week in and week out, and add 5 lbs as often as safely possible. Like DC said, if you squat one day, front squat the next, then hacks squat, then leg press, by the time you get back to squat, you're right back where you were strength wise. Same goes for rep ranges. Pick one or two leg exercises, pick a set rep range, and stick with it for years. This is weight lifting, guys need to stop treating it like a new barbie that they can't wait to accessorize and dress up. The other day I overheard two guys say that a calf circuit would be fun. If by fun, you mean counter productive and blantantly homo erotic, then yes, it does sound like quite a bit of fun.

[ricka182]

Form with squats.

My biggest problem, and probably that of many people. I try to keep my back straight and heels down, but sometimes I still tend to lean a bit forward and push from the front..instead of driving from the heels.. I'm always worried that the bar is going to roll off my back...

[BendtheBar]

I agree with the assessment on linear progression. It really is the best medicine for most trainees. I've yet to hit a stall on LP. And using the same lifts for 20+ years hasn't been a detriment.

The "muscle confusion" mantra is built upon some (not all) false beliefs. The core false belief being that beginners gains cease because the body is adapting, and that some degree of confusion will allow that growth to be re-ignited.

To me, muscle confusion is the biggest mountain of broscience in the game. Sure, mixing it up from time to time via a shocking workout or different training protocol can be good for training, but it is not going to lead to 10 pounds of new muscle gains. Generally all it does is provide heightened DOMS and a false sense of accomplishment.

I have no problem with changing programs, but to do so believing it will somehow dramatically impact the gains curve is broscience. We accept this principle with no scientific backing.

The bulk of natural people I see making gains while changing training styles (and I'm talking muscle not strength) are making gains they probably would have made on their old program if they would have stuck with simple progression.

On occasion you see someone undertraining or overtraining who takes on a new training protocol and makes gains. But I can't attribute this to "muscle confusion"...this is more about moving away from a bad approach.

I do believe that switching can sometimes lead to new micro-gains. But, I do not believe in switching routines every 4 to 6 weeks because it is good for muscle gains. If this were the case, naturals would be getting more massive then ever - and at a faster rate. There is no scientific indication this is happening.

The closer a natural gets to limits, the slower gains become. This isn't adaptation...it's physiology 101. Again, this does not speak about AAS users...

///End thread derail.

[Donkeypuncher]

I believe in confusing the muscle with progressively heavier weights.

[big_swede]

A lot of people i see at the gym whos training legs simply dont put the same amount of effort in as they do on the upper body. Going to a legday with your mind set on "just getting it over with so tomorrow ill be in shape for my chest/biceps workout".
That must be the biggest mistake. =)

[swoleramon]

Originally Posted by big_swede

A lot of people i see at the gym whos training legs simply dont put the same amount of effort in as they do on the upper body. Going to a legday with your mind set on "just getting it over with so tomorrow ill be in shape for my chest/biceps workout".
That must be the biggest mistake. =)

^ Very true. Most at the gym do some leg press and curls or extensions and call it a leg day. They aren't trying to use too much weight and do forced reps like they are while benching.