Wondering how to get those chicken sticks up to speed for the stage or beach? Check this out. I use a variety of different routines for building my quads up since my training started years ago. I mostly use a variation of power lifting and conventional bodybuilding in my routines when training, we like to call it power-building. I always preach this concept of using one set as a warm up and them hit your muscle with max efforts. If you are not warmed up by the time you get to the second set, you are messing something up somewhere. It wastes your time and your energy when you do a warm up set each exercise…why? If you think about it, it’s like doing 12-15 sets of work, when you should be utilizing your best efforts for 9-12 sets. Get in, Get out, Get it done. Go watch TV!!!

Wide stance power lifting squats- warm up with one set then hit the other 3 with max effort for 5-6 solid reps.

Leg Press- 3 sets of 10-12 with very heavy weights

Close Stance Barbell Squats- 3 sets of 10-12 pyramiding up in weight

Walking lunges w/dumbbells or barbell- 3 sets of walking the parking lot, or your gym floor!

That’s it, now you can do more if you are more advanced, but if you are putting forth your best effort on these, you may not be able to do more! Be sure and keep it all tight when performing these movements. When using walking lunges, you can up the ante on your buddy by super-setting those with sissy squats. Have fun and be safe…oh and get your wife/girlfriend or whoever to massage those bad boys when finished, you’ll need it!