So how can one expect to see progress in his thighs? First of all, a thighs workout without squats is not a complete workout. The squat is the pivotal exercise of bodybuilding. Someone once said that if you had to remove all bodybuilding exercises and keep one, it would be the squat: everything works: thighs, calves, glutes, hamstring muscles, upper back, lower back, arms, abs, shoulders .. It is therefore an important exercise in bodybuilding. On the other hand, for some people who have pain (non-muscular) when squatting, you will have to pass... Never perform an exercise that gives you pain other than muscular pain. You may miss a great development exercise, but you will not be at risk for more serious injuries. For the others, on the other hand, this exercise is a must! Many dismissed this exercise, especially realized in its complete form. Yet studies on this subject undoubtedly show that the complete squat is better for the joints than the half-squat.
On the other hand, sometimes your morphology or your stiffness will not allow you to realize a perfect exercise either. Be careful not to alter your good form by picking weights too heavy for you. Make a GOOD squat: half or full but always with perfect form. You will increase the load once you have perfected your form.
Next to the squat, there are many good exercises: Split squats, horizontal press, inclined press, squeeze press, leg extension ... they can also be done in different ways to move the intensity on one or the other part of the muscle.
As we suggested above, the thighs require a greater number of reps than other muscles. To increase their volume, you won’t do too much by pushing up to 20 reps. Some go up to more than 25… The right number is exceeded when you do not feel any more congestion in your thighs. If that happens, you went too far. For your next training, you’ll know how much reps to do. Of course for strength or endurance, there is less congestion and each training will be adapted to the goal as with each muscle, but always with a little more work for this region.
A tactic that also gives good results is to split the training of the legs in two sessions: one for the thighs and the other for the hamstring muscles. This way you can focus on two different regions that too often we tend to put in the same basket, sometimes even to neglect.
The intense cardio can also allow you to target your thighs and give them a better definition.
In short, the legs are a complex area and you should not spare your efforts if you want to progress. Proper nutrition is also an important key in your progress. A large, well-trained muscle will consume more energy, more calories, more vitamins, minerals and amino acids. A supplement such as QNT’s "Recovery" will surely help you to support your hungry muscles with intense workouts.
Now, go do some squats!
