Heavy Quad Workout

Train for maximum muscle hypertrophy

Heavy Quad Workout - Train for maximum muscle hypertrophy
Hello, FitnessRx women! We all train at different levels and it is important to train smart rather than just push heavy weights. I, however, like training heavy for muscle groups I am trying to improve or bring up!

Heavy Quad Workout - Train for maximum muscle hypertrophyFollow my quad routine for maximum muscle hypertrophy, and I’ll give you the exact weight I used during my quad workout. You can adjust weight to avoid injury, but if you like to train heavy, load it up! ;) You will experience some serious delayed onset muscle soreness 24 to 48 hours later! Woo woo!

Heather’s Heavy Quad Workout

Heavy Quad Workout - Train for maximum muscle hypertrophyLeg Extensions
2 warm-up sets, 15 reps (50 lbs)
7 work sets/12 reps (87-100 lbs)

• Keep back flat against bench
• Hold handles to avoid rocking or swinging weight
• Keep reps under constant control
• 30-60 second rest in between sets

Freemotion Squat Press
4 sets/12 reps (5-45 lb plates each side)

• Feet placed shoulder-width apart
• Push/drive through heels
• Lower weight as low as you can without letting hips roll up off the bench
• Do not allow your knees to cave inward as you lower weight
• Keep knees directly in line with your big toe

Walking Lunges
4 sets/24 steps (40-lb dumbbells in each hand)

• Using Versa Gripps or wraps will help prevent forearm or hand fatigue
• Stepping with one leg lung deep, drive through heel and walk through straight into opposite leg lunge
• Do not pause in the middle of steps
• Keep knee directly over toe

Heather Dees

Heather Dees is a Top 5 IFBB Figure International and Top 4 IFBB Figure Olympia champion. She is a Species Nutrition Elite sponsored athlete as well as TMarie Suits Sponsored Athlete. She is a Figure and Bikini Coach, Cosmetologist and Master Esthetician. For more with Heather, check out her “Training Journals” online with FitnessRx for Women.

Find more of Heather on:

Muscular Development
Heather's Website

For appearances, contact Fitness Management Group