Can you build 24 inch quads right away? No—and you probably won’t see results from squats in a week. If you train with proper focus and consistency, you will start seeing reasonable gains within a few months. The average person can expect to build about 3 pounds of muscle after two months of consistent workout.
What can you do to get 24-inch quads fast?
Leg day is the toughest workout you will ever do. Since there are so many different muscles involved, the legs are a fairly difficult area to develop. However, by doing a few things right, you can overcome most of the plateaus that most bodybuilders experience.
This is right. It takes more than a few sets of squats at the end of a leg session to build a real 24-inch quads. . This is for you if you want to grow monstrous quads but do not want to skip leg day. These 7 methods will make your legs grow and give you the look you desire.
So here’s how you do it.
You have come to the right place if you want to develop killer quads. These eight strategies will assist you in constructing large 24 inch quads.
We will also show you how to increase the intensity of your leg workouts to help you reach new levels of growth. Let us fill your tires with air!
Start with Squats
The squats are one of the best leg builders known to man. Although, you can’t fully isolate the quads but there are ways to fully target the quads. Use the shoulder- width stance, your legs slightly bent outwards.
Partial Rep, Full Benefit
Have you ever seen a man squat or hack squat a heavy weight and then drop a few inches? Although it appears that he is doing it to impress himself by raising those dumbbells and going a few inches down, what he is doing is called partial rep.
But doing partial reps can be effective when combined with full range reps and that’s one sure fire strategy to build a 24-inch quads.
Isolate to annihilate
You can use isolation exercises such as leg extensions at end of your workout after using major mass-builders to fully exhaust each last muscle fiber of your quad workout Because extensions are a solitary movement, the hamstrings and glutes make no additional contribution.
Consider combining this final exercise with an advanced technique to increase the intensity and ensure that every muscle fibre has been exhausted. Do this in a higher rep range.
Pre-Exhaust Your Quads
Leg extensions and other single-joint exercises like squats and leg presses are examples of pre-exhausts. Your quadriceps will be fully pumped before you attempt the squat of your first set since you reversed the sequence, but your glutes and hamstrings will be fresh because they haven’t had to work yet.
The other two muscle groups are now significantly stronger than your quads, at least in terms of relative strength, because you immediately separated the quads. Your quadriceps will be pushed to their physical limits as a result of this.
Train Legs After a Rest Day
This strategy works on any region of the body because you are usually more energized and your muscle glycogen stores are completely loaded after a day of rest and proper nourishment. You will be able to lift heavier weights following a rest day if you go to the gym on a regular basis.
Reach past failure
Your maximum weight set should be moved to the point where you are unable to complete any more reps with proper technique. Having a good training partner is especially important for those who struggle with this.
Other training techniques
Forced reps: When you reach muscle failure, your workout partner assists you in lifting the weight so you can complete a few more repetitions.
Drop Set: Reduce the weight by 20-30% once you’ve reached muscular failure and work your way back up to failure.
Supersets: Do two exercises one after the other with no rest in between.
The 5 Best Exercises to give you 24-Inch Quads.
If you want to increase your quads, then these exercises are a must!
Barbell front squats
The barbell back squat is probably the first exercise that comes to mind when you think of strengthening your quads. While this compound exercise engages the quads, the front squat is the one that will really put them to work.
This exercise is often overlooked, but if you want to build big quads, you must include it in your routine.
Note; You won’t be able to lift as much weight as you would in your regular back squat, so if you’re doing them for the first time, start off light and gradually increase your weight.
Performing this exercise correctly can build up your quads so quickly, with strength and size. If you’re not quite ready to use a barbell, lunges can also be done with dumbbells or even just your body weight!
You must try the leg press if you truly want to strengthen your lower body and gain muscle.
Because the movement is fixed, it does not necessitate the use of stabilizing muscles as a barbell squat would. It has its drawbacks, but in terms of building massive quads, it is a huge plus.
You can generally pile on the load without worrying about weak stabilizing muscles by focusing specifically on the quads (as well as the hamstrings and glutes).
- Bulgarian Split Squats
The Bulgarian split squat is the last but not least.
You can not miss it if you want to bulk up your quads. The quads, glutes, and hamstrings bear the brunt of the load in this exercise, not the lower back! It is also supposed to help you improve your balance and core strength, so everyone wins.
- Leg extension
Don’t underestimate the leg extension. This exercise is considered as a finisher for your leg workout, its really an isolation exercise.
The leg extension isolates the quads, ensuring that all four muscle groups are engaged during hip flexion and the load is not distributed elsewhere.
How much sets should i do?
Analytical thinking is required now. Please be patient with me. To put it another way, the more sets and reps we complete with a muscle, the more muscle we build. The maximum amount of muscular growth can be stimulated by 4-8 sets per muscle group every session, and going beyond that will have no further effect.
How frequently should we exercise our muscles?
It is optimum for muscle growth if you work out at least twice a week. We should train each muscle 2-3 times per week for a total of 6-24 sets per muscle per week to grow muscle as rapidly as possible by performing 3-8 sets per muscle per exercise. There are a total of 24 sets to choose from.
There are a wide range of muscles in the human body, from the massive quadriceps, glutes, shoulders, chest, and lats to the minor neck and forearm muscles.
Because of this, it can take a long time and a lot of effort to train every muscle properly. If we simply lift weights a few times a week, we won’t have enough time to enhance muscle growth over our entire body. In addition, our ability to rehabilitate is limited. The more we lift, the more likely we are to become fatigued instead of building muscle.
Lifts can also vary widely in their reparability, from the simple to the complex. Squats, for example, are a lot more strenuous than curls. We can do three more sets of curls if we do one less set of squats.
Even more severe is the ratio for the deadlift, where a few sets of deadlifts are more taxing than an upper-body workout for the entire body. Squatting and deadlifting are excellent exercises for gaining muscle, but they do have a price to pay: a lot of time and effort.
The exercises that begin our workouts are going to use up the most of our energy. It doesn’t matter how much upper body training we do in the middle of a squat-based session, we can expect the bulk of our growth to come from our legs.
We’re not just trying to jam in as many lifts as possible; instead, we’re looking for the ones that will yield the most return on our time and energy invested.
The more time and effort we devote to a particular muscle group, the bigger and stronger it will become. It is best to start your workout with the lift you want to improve on. It is better to put a muscle group in the spotlight and do more total sets for it if you want to develop it.
Key takeaways on building 24 inch quads
Leg strength is good for our health, fitness, cognition, and even appearance. Squats and deadlifts are also great for building muscle, improving overall body composition, boosting bone density, strengthening connective tissues, and improving cardiovascular health. There’s a fair case to be made that moderate-rep sets of heavy squats and deadlifts benefit our general health the most out of all the lifts.