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Quads: Heavy weight, low reps?

Posted Aug 24 2008 7:34pm

"Hey, it’s Jonathan. How's it going? I really enjoy your book that I bought about two weeks ago. The workouts are great. I’m glad I invested in your book. I have a question about the quadriceps. Should you employ the same low rep high weight frequency like in hamstrings or should you go with a different approach? I really want to work on my vastus medialis. I would love to have that tear drop effect. Thanks for your help."

My Answer: Hey Jonathan, good to hear from you. Glad you like the book . To answer your question, yes, you can use the low rep/heavy weight to develop your quads and the vastus medialis. But the thing about the quadriceps is that they respond to a wide range of reps. How wide of a rep range? How about 1 to infinity?

Seriously though, your quads love a variety of reps, so the heavy weight/low rep approach is only half the equation. The other half is employing super high reps. This is why 20 rep squats work. This is why 4-5 sets of 40-50 reps on the leg extensions would blow your quads up like balloons.

So give that a try: alternate between super high reps and multiple sets of heavy weight/low reps. If you're concentrating on developing your vastus medialis, then focus on the exercises outlined in Strength and Physique, V1 .
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