The quadriceps, or quads, which span the front of your upper legs between the hip and knee joints, consist of the rectus femoris, vastus intermedius, vastus lateralis and vastus medialis muscles. These muscles cooperate to extend your knee, or increase the angle between your lower legs and thighs, and the rectus femoris also contributes to hip flexion. Enlarging your quads requires performing resistance exercises through these ranges of motion on a regular basis. Consult an exercise professional to develop a personalized weight-training program.
Step 1
Perform squat exercises with a weight you can easily lift 10 times, then complete additional sets, progressively increasing the amount of weight until you can only perform one repetition. Record the final weight as your one-repetition maximum, or 1RM, then repeat the process for the leg extension, leg press, lunge and step-up exercises.
Step 2
Train three times per week on nonconsecutive days during the first three weeks of your program. Perform the squat and lunge exercises on the first day of each week, the leg extension exercise on the second day, and the leg press and step-up exercises on the third. Complete three sets of 12, 10 and eight repetitions at 75, 80 and 85 percent of your 1RM for each exercise during the first, second and third weeks, respectively.
Step 3
Lift on the same schedule as the first three weeks during weeks four, five and six of your program, but perform three sets of 10 repetitions at 80 percent of your 1RM during the fourth week, eight repetitions at 85 percent during the fifth week, and six repetitions at 90 percent during the sixth week.
Step 4
Switch to a two-day-per-week schedule during the third three-week segment of your program, resting for two days between sessions. Perform three sets each of the squat and lunge exercises during the first session of each week and two sets each of the leg press, step-up and leg extension exercises during the second day. Complete eight, six and four repetitions at 85, 90 and 95 percent of your 1RM for each exercise during weeks seven, eight and nine, respectively.
Step 5
Complete the final three weeks using the same schedule as the third set of three weeks, but perform six repetitions at 90 percent of your 1RM during the 10th week, four repetitions at 95 percent during the 11th week, and two repetitions at 100 percent during the final week.
Step 6
Retest your 1RM for each exercise during the week following the end of your program, then start the program over again to continue progressing toward your goal.
Tips and Warnings
- Repeat any week during which you aren't able to complete all the prescribed sets and repetitions. Consult a nutritionist to develop a diet plan that will complement your resistance-training program.
- Resistance training can cause musculoskeletal injuries, so consult your doctor if you feel any pain other than mild muscle soreness as you work through your program.
Things You'll Need
- Barbell
- Dumbbells
- Leg-extension machine
- Leg-press machine
- Step
- Weighted plates
References
- "Essentials of Strength Training and Conditioning"; Thomas Baechle and Roger Earle; 2000
- "Medicine and Science in Sports and Exercise"; "Progression Models in Resistance Training for Healthy Adults"; American College of Sports Medicine; 2009
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