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Old 11-05-2013, 05:15 PM   #15
Tannhauser
Tannhauser
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Good answers here already. There are lots of different ways of achieving this goal.

My 2p is that a good hypertrophy routine for quads is going to involve:

1. Adequate frequency. Train legs twice or more a week. Some can grow on once a week, but I'm betting more grow on higher frequency.

2. Adequate volume in each session. The number of sets and reps will depend on what % RM you choose. 6 X 2 or 5 x 8 or anywhere between, take your pick.

3. Time under tension (TUT). I think it's possible to build huge legs without emphasising TUT, but I reckon it works well. Lunges and split squats, high rep sets and pause sets are all ways to contribute TUT.

4. Hard work. How hard you push yourself is going to depend on all the other factors above, but at least one set should be really tough. Having said this, my legs blew up on a Sheiko program (many, many sets of squats twice a week but no one set was terrifically hard).

5. Progression. Add weight, increase reps, add sets etc each week.

So this doesn't say anything different from everyone else, it just takes three times as long to say it
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