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Bodybuilding Building The Quads
So, you want to build your quads. The first thing you need is a short lesson in the anatomy surrounding the quads. The quads are not one leg muscle. In fact, the quads in the leg are made up from four muscles, including the rectus femoris, the vastus lateralis, the vastus medialis, and the abductor.
Experts agree that you should never work on the quads before working the abs and lower back a little bit. If you do, the chances of damaging abs or the lower back are highly increased. With that said, most bodybuilders begin by concentrating solely on their abs they want that six-pack.
The result is that they get an amazing six-pack, but they have legs that don't quite fit in with the overall picture. Don't let this happen to you, while you are building that six pack, take the time to work the quads too. What many beginners fail to realize is that the power comes from the legs the quads, specifically. When you lift weight, you don't lift with your back or arms, you lift with your legs unless you are trying to build muscle in the arms or back.
Working the quads is not for wimps. It hurts a lot. In fact, many bodybuilders will agree that of all of the muscles that they work, working the quads is the most painful. Furthermore, building great quads takes more work than building other great muscles. This is because the legs are made up of numerous muscle fibers, which are harder to - harden.
Building great quads starts with squats. This is an exercise that has numerous variations and an exercise that all bodybuilders love to hate. Why? Because squats are painful. Many bodybuilders try to focus on isolating muscles and working them but squats doesn't allow for this. Regardless, this is what is needed if you want great quads.
Following squats, and all of the squats variations, you must do lunges. These aren't as painful as squats, but are necessary. The good news is that lunges will work several different muscle groups at once, including the quads, the glutes, and the hamstrings. The danger is that you could pull a hamstring and if you thought the squats were painful, just wait until you pull a hamstring!
Squats and lunges are the most vital exercises in building great quads, but you will also need to incorporate other leg exercises into your program. These include leg extensions, calf raises, leg curls, and toe presses.
BONUS : Bodybuilding: Choosing a Gym
If you are lucky enough to live in an area where you have a wide selection of gyms, realize that you really are lucky indeed. Many people live in areas where they have one choice or no choice at all. If you do have a choice, however, here are some tips to help you choose a good gym.
1. Call the gym and ask for an appointment for a tour. Most gyms will provide this service to you, free of charge. This gives you an opportunity to see past the front counter. View the equipment, the locker room, and the showers.
2. Ask about special services that are offered, such as the services of a personal trainer, a nutritionist, and a massage therapist. Not all gyms provide this, but these are services you will need, and if you can get them all in one place, this is a good thing.
3. Take a closer look at the equipment. Is there plenty to go around, or are there long lines? Is the equipment in good shape? Is it clean?
4. Look at the overall gym. Is it clean and well maintained? Are the showers cleaned? Do other members wipe the machines after using them, or walk away leaving a pool of their sweat behind?
5. Where is the gym located? Is it convenient for you? Is it close to your home, job, or school? You don't want to spend an hour traveling to and from a gym every day.
6. What are the gym's hours of operation? Do the hours work for your schedule? Some gyms in larger cities are open 24 hours, but not all of them. Are they open on weekends and holidays? Make sure that you find out.
7. Is the gym co-ed, and if it is, is this going to bother you? Some women prefer female-only gyms, while some men prefer male-only gyms. Some people don't care either way. Make sure that you feel comfortable with the other people who are working out when you visit.
8. Do the staff members have certification? Are they trained to spot you? Can they deal effectively with injuries? Are classes available?
9. If you need child care at the gym, is it available? Not all gyms offer child care, but some do. If you are considering using your gym's child care, make sure that you know that your child will be well tended to.
10. Finally, does the membership fee fit into your budget? Some gyms are quite affordable, while others are extremely expensive. Find out how much it costs, when fees are due, and how they are to be paid. Also inquire about any extra or hidden fees that may exist.
If you are lucky enough to live in an area where you have a wide selection of gyms, realize that you really are lucky indeed. Many people live in areas where they have one choice or no choice at all. If you do have a choice, however, here are some tips to help you choose a good gym.
1. Call the gym and ask for an appointment for a tour. Most gyms will provide this service to you, free of charge. This gives you an opportunity to see past the front counter. View the equipment, the locker room, and the showers.
2. Ask about special services that are offered, such as the services of a personal trainer, a nutritionist, and a massage therapist. Not all gyms provide this, but these are services you will need, and if you can get them all in one place, this is a good thing.
3. Take a closer look at the equipment. Is there plenty to go around, or are there long lines? Is the equipment in good shape? Is it clean?
4. Look at the overall gym. Is it clean and well maintained? Are the showers cleaned? Do other members wipe the machines after using them, or walk away leaving a pool of their sweat behind?
5. Where is the gym located? Is it convenient for you? Is it close to your home, job, or school? You don't want to spend an hour traveling to and from a gym every day.
6. What are the gym's hours of operation? Do the hours work for your schedule? Some gyms in larger cities are open 24 hours, but not all of them. Are they open on weekends and holidays? Make sure that you find out.
7. Is the gym co-ed, and if it is, is this going to bother you? Some women prefer female-only gyms, while some men prefer male-only gyms. Some people don't care either way. Make sure that you feel comfortable with the other people who are working out when you visit.
8. Do the staff members have certification? Are they trained to spot you? Can they deal effectively with injuries? Are classes available?
9. If you need child care at the gym, is it available? Not all gyms offer child care, but some do. If you are considering using your gym's child care, make sure that you know that your child will be well tended to.
10. Finally, does the membership fee fit into your budget? Some gyms are quite affordable, while others are extremely expensive. Find out how much it costs, when fees are due, and how they are to be paid. Also inquire about any extra or hidden fees that may exist.
