Increasing the size of your quadriceps (muscles on the front of the thigh) requires the right combination of proper nutrition, recovery, resistance training exercises that progressively challenge your quadriceps, and use of correct training variables. The quadriceps muscles primary function is to extend or straighten your knee joint. Assuming your nutrition and recovery are where they need to be for you to reach your goals, any lower body resistance exercises that involve the quadriceps will help them get to get bigger as long as the correct training variables are used. Often an overlooked component in resistance training programs, training variables consist of the amount of resistance or intensity used for each exercise; the number of sets, repetitions, and exercises you perform for each of the body parts or muscle groups you are training; the tempo, or the speed at which you perform your exercises; as well as the amount of rest that you take between sets. Research shows that the ideal training variables to enhance muscle size are to perform 3 to 5 sets of 6-12 repetitions at a relatively high intensity (75-85% of maximum) for each exercise and allowing only up to 1 minute of rest between sets. In order to challenge and overload the quadriceps with the appropriate intensity or weight necessary to enhance their size, muscle-specific and compound exercises involving multiple leg muscles such as squats, multi-direction lunges, and multi-direction step-ups are highly recommended.
Increasing the size of your quadriceps (muscles on the front of the
thigh) requires the right combination of proper nutrition,
recovery, resistance training exercises that progressively
challenge your quadriceps, and use of correct training... More