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 as brutal as it gets. 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. If you want to build monster quads and don’t want to skip leg day, this is for you. These 7 techniques will force your legs to grow and get the look you want.
So here’s how you do it.
If you want to build monster quads, you have come to the right place. These eight strategies will help you build big 24 inch quads. These include specific ways to bring up your quads, while reducing the emphasis on your posterior, though we can’t go as far as to rewire your DNA, but there are specific techniques that can be done in terms of foot placement and squat depth in recruiting muscles.
We’ll also give you some intensity-boosting techniques to help push your leg training into new growth territory. Let’s put some air in your tires!
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.
Instead of getting fancy with leg position, a shoulder-width stance with your feet slightly bent outwards will generate the most power.
Don’t be afraid to use challenging weights here. Increasing the pyramid in weight to a few low-rep sets (as few as 6) will help you increase your strength. On those heavy sets, a spotter is useful to help you push past personal bests with your weight or reps.
Partial Rep, Full Benefit
Have you ever seen a guy lift a heavy weight on a squat or hack squat and just drop down a few inches? What that guy is doing is called partial rep, although it looks like he’s doing it to impress himself lifting those heavy weights and going a few inches down. 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.
Love the Leg Press
Leg presses can also emphasize the quads, but you’ll want to follow the same logic about keeping your feet low on the sled. Sure, it’s harder than using a higher leg position.
You can use a closer leg position to target the outer quad as much as possible, while the wider stance to target the inner stance.
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. Since extensions are a single-joint movement, there is no additional contribution from the hamstrings or glutes here.
Use a slightly higher rep range (10-12) than what you would do for multi-joint movements. Like other isolation moves for other parts of the body, these are best done at the end of your leg workout. To increase the intensity of this final exercise, consider combining it with an advanced technique to ensure that you have exhausted each last muscle fibre.
Pre-Exhaust Your Quads
This is called a pre-exhaust, and involves performing single-joint movements like leg extensions before your multi-joint squats and leg presses. Reversing the order means that, while your quads are heavily pumped before you attempt the squat of your first set, your glutes and hamstrings are still fresh because they haven’t had to do any work yet.
Essentially, these other two muscle groups are now far stronger than your quads — relatively speaking — because you’ve isolated the quads right off the bat. This ensures that your quads will be really targeted to their physical limit.
Train Legs After a Day of Rest
This strategy works for any part of the body because you are usually more active and your muscle glycogen stores are fully stocked after a day of rest and good nutrition. When you go to the gym constantly, you will have a lot more energy to lift heavy weights when you come out of a rest day.
Reach past failure
Training to failure on leg day is tough enough, so it’s important that you move your heaviest set to the point where you can’t do any more reps with good form. This is difficult for many people to do, so a good training partner is especially helpful.
Other training techniques
- Forced reps: After reaching muscle failure, your workout partner helps you lift the weight so that you can do a few more repetitions with it.
- Dropset: Once you reach muscle failure, immediately reduce the poundage by about 20-30 percent and work your way up to failure again.
- Supersets: Do two exercises one after the other with no rest in between.
The 5 Best Exercises to Develop Your 24-Inch Quads
If you want to increase your quads, then these exercises are a must!
Barbell front squats
Probably the first exercise that comes to mind when you think of increasing your quads is the barbell back squat. While it’s true that this compound exercise engages the quads, it’s the front squat that will really make them feel the burn.
Often neglected, however, if you’re serious about building big quads, you need this exercise in your program.
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!
If you really want to increase the strength of your lower body and build muscle, you have to give the leg press a go.
Due to the fact that the movement is fixed, it does not require stabilizing muscles in the same way that a barbell squat might. It has its disadvantages, but in terms of building huge quads, it’s definitely a good thing.
By focusing specifically on the quads (as well as the hamstrings and glutes), you can generally pile on the load without worrying about weak stabilizing muscles.
Bulgarian Split Squats
Last but not least, this is the Bulgarian split squat.
If you want to grow those quads, you can’t miss it. When it comes to this exercise, the load is mainly on the quads, glutes and hamstrings – not the lower back!
Not to mention, it’s supposed to help improve your balance and core strength – everyone’s a winner.
Don’t underestimate the leg extension.
This exercise is considered as a finisher for your leg workout, its really an isolation exercise.
By targeting the quads in isolation, the leg extension ensures that the four muscle groups are engaged during hip flexion, and the load is not taken elsewhere.
How much leg work do you need to do?
It’s time to get a little technical. bear with me. The more sets and reps we do with a particular muscle, the more muscle will grow. 4-8 sets per muscle group per workout is enough to stimulate muscle growth maximally, and going beyond that does not produce any additional growth.
How often should we train our muscle
Our muscles develop best if we stimulate them at least 2-3 times per week. Therefore, in order to build muscle as quickly as possible, we want to do 3-8 sets per muscle per workout, and train those muscles 2-3 times per week, giving us a total of 6-24 sets per muscle per week. 24 sets are available. (Benefits are possible from training our muscles five times per week, but it doesn’t provide any additional benefits.)
However, there are many muscles in our bodies, ranging from large muscles such as the quads, glutes, shoulders, chest and lats to our smaller muscles, such as our neck and forearms.
And therefore, it can take a lot of time and energy to train all our muscles in an adequate amount. If we’re only lifting weights a few times per week, we may not have enough time to maximize muscle growth in all of our muscles at once. In addition, our ability to recover is limited. If our lifting volume is too high in many different areas, we can begin to accumulate fatigue instead of muscle growth.
Also, some lifts are harder to fix than others. For example, squats can be more taxing than the curls. If our workout consists of one less set of squats, it can leave room for three more sets of curls. If we look at the deadlift, that ratio reaches even more extreme, where a few sets of deadlifts can be more exhausting than a upper full body workout.
Now, that’s not to say that the squat and deadlift are bad—they’re two of the best lifts for building muscle—just that they come with an opportunity cost to consider.
In the end, the lifts with which we start our workouts are going to get most of our energy. If a workout begins with a squat, we can expect that most of the growth stimulation will go to our legs, even if we include a lot of upper body work later on.
This means that when designing a workout program, we’re not just trying to cram a bunch of mixed lifts together, we’re trying to choose the lifts that give us the best return on our investment. We are also trying to organize the lifts in a way that best matches our goals.
The more time and energy we invest in specific muscle groups, the bigger and the stronger they will become. If there’s a lift you’re trying to improve on, it’s best to put it first in your workout. If there’s a muscle group, you’re eager to develop, it’s better to put it front and centre and do more total sets for it.
Key takeaways on building 24 inch quads
Building strong legs is wonderful for our health, fitness, brain and even our appearance. Squats and deadlifts are also two of the best lifts for gaining overall muscle mass, improving our overall body composition, increasing our bone density, building strong connective tissues and improving our cardiovascular health. Of all the lifts, a good argument must be made that moderate-rep sets of heavy squats and deadlifts do the most to improve our general health.