quads question

[cpluvcb]

hey guys
I was wondering if you have to do leg extensions to build good quad size?? is it a good idea to replace leg extensions with heck squats to build a better sweep??

 this is my current routine
squats 4x6-8
leg press 4x6-8
leg extensin 4x6-8 (full stack +10 plate or a quarter plate added)

Thanks!

[Arnold jr]

hey guys
I was wondering if you have to do leg extensions to build good quad size?? is it a good idea to replace leg extensions with heck squats to build a better sweep??

 this is my current routine
squats 4x6-8
leg press 4x6-8
leg extensin 4x6-8 (full stack +10 plate or a quarter plate added)

Thanks!

To answer your questions, no you do not have to do leg extensions to build your quads, and no they should not replace hacks.  Personally I like leg extensions for two purposes.  1st at the start of my training I'll do a couple of very light sets to warm up my knees before I hit the meat of the w/o with squats.  2nd, I often do these as a sort of finishing move at the end of the w/o. I'll go as heavy as I can for usually 3 sets ranging my reps from 10-12.

Don't get me wrong, leg extensions are a quality exercise, but should never replace the basic compound lifts.  Stick with squats, leg press, hacks, and front squats for that.  The front squats and hacks will really help you with the sweep you're after.

Last thing, I noticed you keep your reps pretty low.  I've found that quads respond better to some high rep sets.  Sure I throw in a couple of sets of 6-8 in there but I as a rule keep my reps in the 10-20 range, but at the same time as heavy as possible.

[JPM]

Some of the most massive, heavly developed quads have been from guy's doing 3-6 reps of maybe 3 to 5 set's. Front squats, back squats and BB Hack squats (think of Hack's  as a DL with the weight held behind the back, with more focus on the legs than the DL it's self) lead the way. Leg extensions are a nice exercise but not a great exercise for building outstanding quads. No exercise will develop a impressive leg sweep unles you were born with leg/hip inserts that allow you a full outter leg sweep. Like high/low lats, peaked/flat biceps, etc.

Leg extensions, along with leg presses, can be used as a overall warm-up for the leg's/hips before the serious quad/leg building workouts begin. I would prefer BB Hack's and front squats(in that order) over the regular squat for BB'ers. Good Luck.

[Arnold jr]

Some of the most massive, heavly developed quads have been from guy's doing 3-6 reps of maybe 3 to 5 set's.

Agreed, but my point was it is different for everyone. I stuck to a low rep plan on quads for a long time and progress was slow.  Moving to higher reps as the base of my quad training has really helped.  I think people should experiment with both.

[mar10s]

My good friend who is a strength and conditioning specialist, personal trainer...etc etc...always tells me that too many leg extensions are very bad for the knees.
Then again, I dont know if he is saying that to me directly because I have torn ACLs in each knee???

[big E]

The quad muscles are usually very high in red muscle fibers (slow twitch) Our bodies were designed this way for long periods on our feet. So most people will respond to higher reps on quads better than low. This isn't set in stone. The Russians used to take biopsy's of peoples quad muscle's to see the amount of red to white fiber ratios. The people with higher red would be there long distance runners and the people with high white would be sprinters. If you fell in the middle (average) you would spend your life working in the mines. Lets hope they arent still doing this.