Quad definition

  • ryno

    Posts: 105

    Oct 21, 2011 1:34 PM GMT
    What would anyone recommend for improving quad definition? I was thinking of going back towards higher reps.
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    Oct 21, 2011 1:51 PM GMT
    Paleo diet.
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    Oct 21, 2011 1:56 PM GMT
    Paleo diet and heavy squats.
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    Oct 21, 2011 2:05 PM GMT
    There are two ways to do this - decrease your BF% and improve muscle separation. Diet is the way to decrease BF%. As for muscle separation - you need to do exercises that utilize as many of the fibers in your quads as possible AND at full range of motion. That means deep squats and full hip extension at the top of the rep. Go heavier and explode up from the squat to the top to activate those fibers. It might also help to do tabata squats:

  • LaxJock16

    Posts: 784

    Oct 21, 2011 2:10 PM GMT
    Go Paleo, heavy squats and weighted lunges... also try some squat thrusters... also pair that with some cycling (not roids, but bike)
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    Oct 21, 2011 4:41 PM GMT
    Cycling. I can see every muscle in my legs like the skin was peeled. But they're still chicken-legs. I just wish I could get them bigger icon_sad.gif
  • ryno

    Posts: 105

    Nov 23, 2011 8:49 PM GMT
    Thanks for the info guys, cleaning up the diet helped a bit and limiting amount of milk intake. Also found that following up squat or deadlift day with sets of 20 (or more) with leg press or squat fired up the quads.