Selen Dar

Muscle-Building Workout and Diet


All right guys, so in today’s video I’m going
to take you through my entire quad workout, so you’re just going to kind of be hanging
out with me in the gym. And I’m going to breakdown the top four reasons
on why your quads are not growing. I took a lot of effort in thinking about the
content of this video because I am not blessed when it comes to quad development and I’ve
had to work really hard to have in my opinion well above average quad development. I still have a long way to go on my legs,
and I’m working really hard. And these are the top four reasons why I guarantee
you your quads are not growing. So you see me doing a little warm up set here
on the barbell squat. And the number one reason – so there’s going
to be four total. But number one is you need to have compressive
overload on every single exercise and the thing about the squat is there are some days
where you just don’t feel like squatting. And today was one of those days for me. I’ve been on a major caloric deficit. I was like zero carb for a couple days prior
to this workout and I felt really weak. But I know forcing myself to try to go really
heavy on these days where I don’t feel good, it’s going to help me so much when I start
adding in carbs and I go back on a caloric surplus. So you see me going here three plates here
which is fairly heavy for me. I’ve got a spot. And then number one thing, you’ve got to go
deep and you’ve really got to push your butt back, keep your chest up and always focus
on improving by five pounds. Even on my caloric deficit and in the middle
of shredding trying to get to five – six percent body fat I’m still squatting heavy. So I pulled a couple reps pretty easily there
and now I’m going to always buff up my weight. So say for instance your do 325 pounds for
a couple reps, the next workout focus on getting to 330, focus on getting to 335. The little five-pound incremental improvements
on your squat are going to help you so much. And not only on your squat, you’ve got to
do this with every single exercise. So if you typically do 50 pounds on a dumbbell
walking lunge, bump it up to 55 pounds. On the leg extension, on the leg press, every
single quad dominant exercise you have got to factor in progressive overload, because
if you improve your strength by say 50 pounds over the course of three months on every single
quad exercise, I guarantee you, you guys are going to have a lot better quad development. Now the next big one is no squat variation. So on top of doing the traditional heavy barbell
squats, I’m going to show you guys a few different squat variations in this workout. This next one really channels the inner quad
development and you’re going really wide grip, not wide grip, wide stance. I’m going super low, pushing my butt back. And by putting my legs a low wider, I’m hitting
that inner quad development that you don’t really hit with the traditional squats. So I’d definitely go much lighter than you’re
accustomed to. And then I threw in another type of squat
here. Yeah, this is the best type of squat of all
time for the quad development. I call it tension squats. So you basically dip down as low as you can
go like ass to grass and then you don’t come up all the way, you come up half way and what
this does, it puts all the tension, all of the overload directly on your quads. This is a great burn out to do. And then the third quad variation – they actually
do this at the NFL combine. Joe DeFranco trains, like J.J. Watt – these baller NFL players. What you do is you load up a lot of weight
on the squat rack, I got 325 on and you go 15 to 20 reps and you don’t go down all the
way, you only go down about half way and what this does is it forces all of the tension
and overload directly on your quads. The first time I did this, my quads were more
sore the next day than they had ever been in my entire life. So you want that quad development, you’ve
got to have squat variation. And then the third factor is quad confusion,
so this is technically another form of a squat. This one is killer though. I saw it on some guy’s Instagram and I tried
and it was so amazing on my quads. You’re going to put your feet really close,
literally almost touching. You’re going to go on the Smith machine. You’re going to elevate the back foot with
a little weight plate. You’re going to focus on going down really
slow and controlled. Now third factor is not enough intensity techniques. Excuse me that is the, yeah, the third factor
– not enough intensity techniques. So this one right here is – I do not remember
where I got this from, but you will not be able to walk the next day after you try this. What you’re going to do is you load up the
leg press machine and once again, you’re not going to go down all the way, you’re going
to go down about halfway. You’re going to put all of the emphasis right
on your quads. You’re going to do 8 to 10 reps and then you’re
going to take a plate off on each side. My spotter was filming, so typically you’d
have a spotter strip the plate off to minimize the rest time in between. But you’re doing like 50 to 60 total reps
during this entire like monster drop set, so doing really hard core intensity techniques
like this is such a great way to bring up your quads. Now you can do this with just about any exercise. You can do this with leg extension. You can do this with, you can do this with
– what’s that exercise – dumbbell step-ups just dropping the weight and doing different
dumbbell variations. You can do this with so many different exercises. And the last exercise that I do, you guys,
holy shit, like when I tried this – it seems so easy, but when I tried it, it was so intense
on my quads. I actually got it from Jeremy Buendia. You’re going to see at the end, I do a little
FST7, but there’s so many different intensity techniques, doing drop sets is just one of
the many intensity techniques. But you can do German volume training for
instance when you do ten sets of really heavy overload, actually it’s not really heavy overload,
it’s about 60 percent of your one rep max and you’re going in the ten-rep range and
you’re doing ten total sets. So I’ve done German volume training. It’s a great way to bring up any leggy muscle
group. But obviously German volume training with
squats and with leg extension, dumbbell walking lunges would be great. Drop sets, monster sets, supersets, all fantastic
intensity techniques and as you can see, this is a really long like monster drop set so
you just keep on going, you go 8 reps, you keep on taking off 90 pounds and by the time
you get down to a couple plates you will be like – I promise you, you will barely be able
to get up from the leg press machine after you do about 50 total reps of this. So once again, it’s just shocking the body. So we’re doing the heavy progressive overload. We’re doing different squat variations to
work out different parts of our thigh because the thigh is such a large muscle group. We have our inner thigh, we have our outer
thigh, we have the main like tear drop of the thigh. So doing those squat variations are really
going to help and then factoring in the intensity techniques, the drop sets, the FST7 and then
the quad confusion, just doing new exercises, like that really close stance Smith machine
squat, was a brand new exercise that I had never tried before. And I felt it like, I felt this deep burn
directly in my quads that I could never feel doing a squat. So always try new exercises going for that
quad confusion is truly the x-factor. Now this is some FST leg extension work. FST7 basically means you’re doing in the 8
to 12 rep range for seven total sets, and then you’re only resting about 30 total seconds
between sets. And you’re squeezing the muscle right when
it’s fatigued after each set and I mean this one was so killer. Like I can do close to I think 250 – 270 pounds
on the leg extension machine for five to six reps, I only did I think 130 or 150 pounds
on this. I’m squeezing the shit out of my quads here
at the top and then minimize those rest times. It’s such a great way to bring up any leggy
muscle group is just intensity and minimizing the rest times between sets, so FST7 is something
Jeremy Buendia does. It’s something Phil Heath does. And obviously they’re at the top of the world
at what they do. I can see why because training like this is
really intense, most guys can’t do it. But if you can push yourself to do FST7 on
your quads, I guarantee you, you’re going to bring them up in a very short period of
time. So just a quick summary, this is the last,
I believe this is the last exercise I’m going to show you in my quad workout, so number
one, you’ve got to hit the heavy, progressive overload, every single exercise has got to
be tracked with heavy progressive overload. Obviously you’re doing your squats, but your
squat variations, your dumbbell walking lunges, your leg presses, every single quad exercise,
you’ve got to have heavy, progressive overload. Keep track in that workout log. Number two is a squat variation. I’ve showed you guys four different types
of squat variations in this video. There’s so many different ways to work on
your quads, so many different squat variations, so definitely try them all out, even include
them all in the same workout, just shock your body into growth. And then number three is the intensity techniques. Drop sets, FST7 is what you see me doing right
here. The monster drop set, what I did on the leg
press machine, super sets, these are all fantastic intensity techniques. Last but not least, German volume training. Pick one, stick with it for a month, rotate
it out the next month, you guys are going to have a lot of results. And then number four is quad confusion, new
exercises every single workout. So for me, using a Smith machine on those
tension squats with my feet really close was a different way to work my quads than my body
has ever been accustomed to and I felt it the next day. Wow. All right guys, thank you so much for watching
today’s video. I really want to help you guys bring up your
legs, nobody likes chicken legs. I used to be a dude who skipped leg day and
I’m really focusing hard on bringing up my legs and I wanted to give you guys a really
informative video on the top four reasons why your quads probably aren’t growing. If you have any questions whatsoever, let
me know what you thought of it in the comments below. I’ll definitely look over each and every single
question and help you guys out.

23 thoughts on “Why Your Quads Aren’t Growing (The Truth About Growing Huge Legs)

  1. Watch what happens when I try to squat for 30 days straight:
    https://www.youtube.com/watch?v=N2OffuSZRTs

  2. Troy the type of guy to go to a nightclub and get a quick pump in the bathroom before smooching and tickling the ladies

  3. Great video, very helpful.. tip though, when recording audio of any kind, the mic will pick up the wind. Sometimes it almost drowns you out. but still kudos on the video.

  4. Did lock your legs during your leg presses? I went to the gym for the first time yesterday and I'm still confused on what locking your arms and legs look like

  5. Was that a squat or a good morning? Lol
    Bro that form was atrocious. Not to hate just pointing out the obvious

  6. Is it ok for me to do squat and deadlifting or front squat and roman deadlifting even i am 14 yrs old?? Because i am skinny pls reply.thanks😊

  7. Hi Troy – how many times per week should you hit kegs ?Also – what happened to the mobile app due last Feb ! For WGM ?

  8. This is one of the best videos I've seen yet ! Thank you so much for the detail, I can't wait to try your tips.

  9. Yikes! That girl doesn't know how to spot the squat. What she's doing isn't a squat spot at all actually. Interfering with the bar like that is at best a sloppy assist, and potentially increases risk for everyone involved. Not good.

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