Build Bigger Legs: 5 Training Tips for Massive Quads

Legs can be the most difficult to train. Here we list five helpful tips on training legs to get massive quads and walk into any place like you own it.

Most people involve almost all parts of their bodies during exercises except the legs. They usually come up with the most creative excuses as to why they do so. Some will say that nobody ever sees their legs, while some might claim that they already exercise them every time they run. But the
real reason why people don’t prioritize exercises targeting leg muscles is that they are painful. Unfortunately, there is no shortcut, if you want to build massive quads, you have to endure the pain.

There are many benefits associated with training legs the most obvious being enhancing your aesthetic appearance. But other than promoting a symmetrical physic, bigger leg muscles increase the lower body power enabling you to run faster and jump higher. It is especially beneficial to
athletes. But building monster squads is not as easy as doing the right exercises; sometimes even these fail to work. The following are five tips and tricks that will eliminate your tooth-pick leg syndrome.

1. Start With Squats

Almost all workouts will begin with free-weight squats. It is not surprising because no exercise can rival the squat when it comes to thigh building. Although it might not be possible to focus on the quads in isolation, the squats are still essential for anyone looking to build big legs.

Some people will squat on a heel board in an attempt to elevate their heels. However, it is merely a Band-Aid solution. Not only will it fail to solve the problem but it will also put unnecessary strain on the knees. You are likely to generate the most power with a shoulder-width stance while slightly turning you’re your feet outwards. Positioning your feet a few inches in or out will mildly change the muscle-recruitment pattern.

Don’t shy away from using challenging weights. Adding more weight and doing a few low-rep sets will help build your strength. Incorporating a spotter to push you beyond your limit during these difficult sets is also advisable.

Leg Press

2. Leg Press

The leg press has often been discouraged by many for the simple reason that it is not the squat. The thinking was occasioned by the many attempts made to substitute the leg press for the squat. The leg press was, therefore, censored to stop this habit. But this blanket censoring of the leg press is not a smart move.

The exercise can still be useful when applied at the right time. If you do it adequately, it will force the quads to work a little bit harder. It will increase not only their strength but also their muscular endurance.

3. Partial Reps, Full Gains

When you carry heavy weight during a squat and only descend a couple of inches, you are doing partial reps. They may not seem beneficial on the surface, but they can be instrumental in building your squads. If you combine them with full-range reps, they can become a crucial component of your quad workout routine.

It is important to note that partial squats will not build your hamstring or glute. These muscle groups become engaged more the deeper you go. Your posterior muscles will not also be involved unless your thighs are parallel to the floor. Therefore, the shallow squats will only target the quads.

By choosing to concentrate your efforts on partial squats and combining them with full-range ones and heavy weights, you are slowly building your quad size. This exercise is useful because it limits your training to a particular range of motion solely focused on achieving a single objective. You should add thirty percent more weight than you can support during full-range motion when doing the partial hacks.

4. Pre-Exhaust Your Quads

Leg extensions are usually warm-up exercises done during leg day. But nobody ever does these sets to a point where the muscles get overworked. What would happen if you were to do leg extensions to the point of muscle exhaustion? The standard practice is to do warm-up leg extensions before embarking on exercises such as leg presses and multi-joint squats. The reverse of this order is what we are calling pre-exhaust. Because leg extensions focus on quads, pre-exhaust would mean that while the quads are somewhat worked up, the glutes and hamstrings are not.

Pre-exhausting your quads right off the bat ensures that the glutes and hamstrings will not get quickly fatigued when you embark on a set. You will, therefore, not be forced to end your set prematurely because the muscles will still be fresher compared to the quads.This technique allows you to push your quad muscles to their physical limit. It ensures that you will not be forced to stop on account of the other muscles. If you can’t do more, it will be because your quads cannot take it any longer but not because your hamstring or glutes have refused to toe the line.

Go Beyond Failure

5. Go Beyond Failure

Training until your muscles can’t stand it any longer is already hard. Attempting to go beyond this point may, therefore, seem impossible to some people. That is why you should consider bringing in a training partner to help you get through it.

Training beyond the limit will pay massive dividends. We have already seen what pre-exhaust and partial reps can do to your quads. This particular technique works even better. When you feel like your muscles can’t take anymore, your training partner should help you lift a few more weights. When the muscles become exhausted, reduce the weight by a few pounds and keep going.

Final Say

Leg muscles are just as important as the other body muscles. You should never neglect them during your workout exercises. Building big monster quads is not by any means and easy task. You will have to endure a lot of pain before you get there.

However, learning the tricks outlined above is the first step in the long journey. It is up to you to implement them. But remember they are just but tools in your possession. Start small, but do not be limited to only one.

Traps are the New Abs: Here’s How to Build Them

The new trend is building stronger trapezius muscles. The bulk of the focus in the modern fitness world is trending towards a toned back.

You have all been informed on the quickest methods to obtaining rock-hard abs. There are belts that produce contractions to tighten your core. There are fitness machines specifically designed with the abdominal in mind. There are multiple programs and fitness routines that promise the core of your dreams with a time commitment and a consistent diet.

This is all fine and dandy, but it leaves out a key piece of information: abs no longer host the hype they once did. The new trend is building stronger trapezius muscles. The bulk of the focus in the modern fitness world is trending towards a toned back. The process involved with successful molding of this area of the body is a lot more time consuming and a greater challenge.

None the less, it is the area of the body that is currently garnishing the most attention, so it is time for you to get on board. Below are a few select methods used to obtain stronger traps and tone your back.

Shoulder Shrugs

Shoulder Shrugs

The best part about the different trapezius exercises is that they come with different variants. You do not have to switch up the weight training in favor of a different element. If you are used to using free weights, such as dumbbells, continue doing so for traps exercises. If you are a resistance trainer, modifications can be made to cables to suit this exercise.

The number one rule in shoulder shrugs working with the traps is to ensure you are toting the proper weight. The goal is to fatigue the muscles, without involving too much pulling or other inarticulate movements. You should be participating in fluent shoulder movements and should be targeting a higher repetition number in the starting process. This will help you attain the proper movements and ensures the proper form of the exercise. The weight can be added once you start to gain some strength in your traps.

The movement itself offers little assistance from parts of your body. Try to limit the effort being admitted from your biceps, triceps, and shoulders. The shoulders are the component part in this exercise, but they are not the main attraction. Let your arms dangle as you pick up the weights
and place them by your sides. Once you pull the shoulders upward, flex your trap muscles. Once you start repeating this up and down process, with the shoulder rolling, you will feel the burn in your traps. This is helpful information for those who do not necessarily know how to flex their traps. Once you find the target area of the workout, you will be able to progress in due time.

As stated previously, the method of weights or resistance do not matter in the scheme of things. This process can be repeated with a barbell, which offers greater stability needs for the user. The resistance training methods will put pressure on the target trap area if done correctly. This is a key
exercise in the results path and form is the primary area of concern for these exercises.

Weighted Cable Face Pull

One can do only so many different shoulder shrug variations. Thankfully, there are a few other options for the user to build their trapezius muscles. The weighted cable face pull is an exercise that requires the correct machinery for effective operation. These cable machines often allow you
to attach different face-outs for your workout. There are a couple different face-outs that would be optimal for this form of training.

The thick rope element that has two different gripping areas will work for this exercise. The user can also choose to use a metal grooved or flat bar, preferably one that doesn’t extend too far beyond the length of shoulder to shoulder width. These machines often come with a push-pin or an adjuster, relocate this fixture so that it meets the middle of your chest. Attach your desired element and you are ready to perform the exercise.

The exercise requires you to pull your element of choice towards your face, placing your contraction attention on your back and trapezius muscles. This motion should be fluent and should be constant. Relying on a stopping technique will only trick your muscles and could lead to tears and injury. Keeping the motion fluid and constant will help your body recognize the necessary force and flex amount to emit per repetition. Practice this exercise until fatigue and use a weight amount
that proves to be enough.

Heavy repetitions at a lower weight do not increase the benefits you stand to gain from this exercise. Find a weight that makes you somewhat uncomfortable and challenges you during your set. The best burn and progress comes from the sets you muster up the strength to complete. Challenge yourself with this exercise and you will achieve the results you wish to obtain.

The Upright Row

The Upright Row

The last exercise comes from the power lifting achieves. Olympic lifters have used rows to showcase their talents in competitions for years. The row also offers some amazing benefits to the trapezius muscles. This exercise is performed in an upright, standing position. The focus is on the
upper back, so it is important to know which areas should be involved in the effort and repetition stream.

Tighten your glutes and your core. This will take the pressure off of your lower back and focus the attention on your upper back. The row movement involves using your traps to pull the weighted bar towards your chin. During the upward movement, slowly tighten your traps. On the descend, relax these muscles to prepare for a second repetition.

Repeating this process will help you gain the proper form and will help your feel the desired burn. If you find yourself facing aches and other shoulder problems from this exercise, refine your form. When done correctly, this exercise will only affect your upper back, trapezius muscles, and will also peak at your deltoidmuscles.

10 Best Strength-Building Exercises for Mixed Martial Arts

The following are some of the best strength-building exercises you can incorporate into your mixed martial arts training.

Mixed martial artists must incorporate a unique blend of strength, agility and endurance to be proficient in the sport.

And while sparring in the ring with partners can help you improve your agility and techniques, resistance training, including weightlifting, is the best way to add strength for the various movements and catapult your success.

The key to training is to include a combination of upper and lower body exercises as well as work your core muscles. That said, following are some of the best strength-building exercises you can incorporate into your mixed martial arts training.


While most people don’t think of sprints as a de facto resistance exercise, they provide a great starting point for your training, enabling you to attack muscle fibers essential for forceful, explosive movements, according to Men’s Fitness. Commence your mixed martial arts strength training with a 25 meter sprint, then walk back to your starting point. Perform sprints for five minutes before you start your weight training.


Pushups are an ideal strength-building exercise because you can perform them many different ways. They also work multiple muscle groups, including the chest, shoulders, triceps and abs.

Place your hands about shoulder-width apart — with your feet extended behind you. Inhale as you go down, then exhale as you push yourself back up.

On days you want to focus on endurance, perform four or five sets of pushups to failure. Use kettle ball handles with your feet elevated to make the exercise more difficult.

Shoulder Presses

Shoulder presses increase strength in the muscles necessary for shoving adversaries away from you. You can perform them with both dumbbells or barbells.

Do the exercise while seated some days and standing on other days. Standing incorporates more of the stabilizer muscles you’ll use during fighting.

One caveat is to always bring the bar or dumbbells down toward the front of your shoulders. Never perform behind-the-neck presses because they can injure your rotator cuffs, according to Livestrong.

Bent-Over Rows

One of the best all around exercises for strengthening upper back muscles is bent-over rows. For best results, perform this exercise with a barbell.

Bend your knees slightly as you bend at the waist so you focus more on your upper back and less on your hamstrings. Perform the exercise on top of a block or bench to get a fuller extension when you lower the weight.


Having a strong lower back is essential in mixed martial arts because there are times you’ll rely on these muscles to lift or throw and opponent.

Again, bend your knees so put the emphasis on your lower back and not your hamstrings. Exhale as you lift the bar from the floor, and inhale as you lower it. Like most exercises, perform three to five sets of ten repetitions.

Kettlebell Swings

This is another strength-building exercise for your lower back, muscles that you can easily injure if you don’t train them. Kettlebell swings also foment explosive hip extension, bring your glutes into play and strengthen your grip, according to Diesel Strength & Conditioning.

At the top of the movement, swing the kettlebell above your shoulders, then take it down between your legs. Avoid going too far above your head or you’ll place an undue amount of stress on your spine.

Bicep Curls

Frequent movements where you pull an opponent toward you incorporate your biceps muscles. To increase strength for biceps, perform barbell curls while standing.

Use a combination of static and cheat movements on different days to force the muscles to grow. Cheating allows you to handle more weight and works the shoulders and hips in conjunction with the biceps.

Tricep Extensions

Triceps strength enables you to push adversaries away from you, whether your standing or on your back. You can perform tricep extensions with straight or E-Z Curl bars.

The latter is a bit easier on the joints. Taking the weight behind your head better enables you to build the long head of the triceps, which is essential for building strong triceps.


The squat is the best overall exercise for building leg strength, which you need kicking and outlasting your opponent.

Place the bar behind your head on the natural padded shelf of your traps. Take the weight down until the bottoms of your legs are about parallel to the floor, then push the weight back up.

Free-standing squats are best for MMA training because you must learn to balance the weight, which replicates more natural movements in the ring.

Static Holds

Strength training wouldn’t be complete without at least one isometric movement. To render the movement apropos for mixed martial arts, try performing some static holds.

This is as simple as taking a large keg and squeezing it with both your legs and arms. Hold the movement as long as you can to build muscular endurance.

One the most important aspects of MMA strength training is to perform exercises that simulate movements in the ring, according to Static holds accomplish that goal.

Final Take


Hopefully after reading the above you may already be aware of some and some may be a good refresher. Jump back into the octagon at your next training session and try some out in the surrounding gym.