Wheels of Glory…. Part 1

This is one blog I will love posting. The legs or wheels as commonly called in the body-builders lingo has always been one of my stronger muscles. This is born purely out of a video I chanced upon on youtube a long time ago. It involved the great Ronnie Coleman leg pressing 2250 lbs. The simple act of pushing close to a ton of weight got me hooked on to the concept of building the best set of quads and hams that I could strive for.

I have been going to the gym for a long time and in these many years, I have rarely seen anyone train their legs with the same intensity as they would train the chest or arms or any other upper body muscle for example. While a buffed up and well defined upper body no doubt looks impressive, it still needs a solid base to stand on. For all the enthusiastic “X-Frame” proponents, remember the lower half of the letter “X” symbolises the legs.

The legs are by more one of the stronger muscles in the human body. The leg muscles when fully developed are far more impressive than the upper structure. While I may not be a 100% correct there bringing my own prejudices in the discussion I still maintain well developed legs are a must for anyone aspiring to have a good physique and also a healthy lifestyle.

I shall break this article down to three small parts detailing each of the 3 muscles that make up the quadriceps.

The Quadriceps

The anatomy of the quadricep muscles is not very complicated. As with all other muscle groups, I am sure most we will find it easier to visualize the quad workouts once we understand the working of the quads.

The quads are made up of 4 muscles:

1. Vastus Medialis
2. Vastus Intermedius
3. Vastus Lateralis
4. Rectus Femoris

These 4 muscles are found on the front of the thigh. They originate at the top of the femur (largest bone in the leg) and attach down on the tibia.

The rectus femoris, however, is a little different in that it goes across the hip joint and originates on the pelvis itself. It is the combination of low body fat and massive muscle that gives you that nice cut teardrop look on stage. Without low body fat, your hard work will be distorted by fat and water.

The purpose of the quads is to straighten and extend the knee (think about a leg extension). The purpose of the rectus femoris is to extend the knee, but it is also a hip flexor.

The term "quad" means four. Therefore the quadriceps is made up of 4 distinct muscles.

The front of the quad is made up of the rectus femoris. Directly underneath the rectus femoris is the vastus intermedius. Then on either side of both you will find muscles that run parallel. These are the vastus medialis (on the inside of the leg) and the vastus lateralis (on the outside of the leg).

The Squat

No one talking about legs will ever dream of not saying a bit about squats. Squats are the most difficult, intimidating and painful exercise you could possibly have in your arsenal. They require massive amounts of discipline and willpower to perform correctly. After you have performed a set of squats to failure, you'll know exactly what I'm talking about! They are also a challenging exercise to master from a technical standpoint. All this aside, they are also the most productive. Squats have packed more muscle onto skinny frames than any other lift out there. Because of the degree of difficulty, squats also force your body to release higher amounts of growth hormone, resulting in new muscle in all areas of your body. In addition, squats will cause a spillover effect, enabling you to gain strength in all of your other lifts. When I started squatting to failure, my bench went up at least 20 pounds! If you don't already squat, START, and be prepared for the gains of your life! Quite plainly, THEY WORK. Results guaranteed.

As usual a set of the best exercises for the quadriceps,

• Barbell Squat - Quadriceps

• Barbell Squat to A Bench - Quadriceps

• Barbell Step Ups - Quadriceps

• Front Barbell Squat - Quadriceps

• Hack Squat - Quadriceps

• Leg Extensions - Quadriceps

• Leg Press - Quadriceps

• Smith Machine Squat - Quadriceps

• Thigh Abductor - Quadriceps

• Thigh Adductor - Quadriceps

• Sissy Squat - Quadriceps

• Wide Stance Barbell Squat - Quadriceps

To end this whole discussion, I would like to quote the immortal Ronnie Coleman

“Everybody wants to be a Bodybuilder, Nobody wants to do them heavy ass Squats”