How to get big quads, workout and diet schedule

How to get big quads, workout and diet schedule

Do you want to build bigger and stronger quads? Are you looking for ways to make your quadriceps both aesthetically pleasing and powerful? If so, then this article is for you! Here we’ll discuss why having well-developed quads can benefit your overall fitness level, some of the most effective exercises that target your thighs specifically, as well as how you should go about adding them into a regular workout program. With consistency, time, effort and proper guidance – along with the right diet plan – it is indeed possible to get big quads. Let us now dive in and learn more about building impressive thigh muscles!

Factors affecting to get big quads

Your body type, diet and genetics are all factors that can affect how quickly you will see results. If you have a certain body type or genetic makeup then gaining muscle in certain areas may be easier or harder than for someone else.

Factors affecting to get big quads
Factors affecting to get big quads

Also, when it comes to getting bigger quads, your diet plays an important role. Protein is an essential macronutrient for building muscle, and when combined with a balanced diet that includes plenty of healthy fats and complex carbs, you will have the right fuel to build those big quads.

Read more: How to cut after bulking properly that many people are wrong

Exercises to get big quads

Barbell Squat

Develop your lower body with the classic barbell squat! 

Get set up by positioning a barbell on your shoulders and traps, feet about shoulder-width apart. 

Keep that natural arch in the back as you bend at both knees and hips – keep those glutes tracking backward to enter into the full movement. 

Aim for thighs parallel to floor before driving upward through them heels to stand again – repeat this powerful move until satisfied. 

Don’t forget: when performing squats make sure not only are all toes grounded but that all power is driven from those heels too – no cheating now!

Leg Press

Want to amp up your leg press with a full range of motion? Make sure you adjust the machine’s seat for optimal comfort, so that your hips are beneath and in line with your knees and feet. 

Then remove any safeties before bending both knees until they form 90-degree angles; make sure not to go too low or else risk straining yourself! 

Forcing each rep through its peak will help target those lower body muscles like never before.

Dumbbell Lunge

Enhance your lower-body workout with lunges for a full range of motion and multiple muscle groups! 

Stand tall, feet hip width apart, holding one dumbbell in each hand. 

Step forward into a lunge – the shorter your stride length is, the more you’ll feel focusing on those quads; 

Longer strides give you that great hamstring and glute burn too!

Dumbbell Lunge
Dumbbell Lunge

Leg Extension

Strengthen your quads with this classic leg-extending exercise! 

Start by sitting at the machine and make sure to place the pad on top of your lower shins. 

Make a 90 degree angle with both legs before you start – that’s key! 

As you exhale, extend out using only your quadriceps muscles; keep everything else still as possible for maximum results. 

When reaching peak contraction, hold it there for one count then slowly bend those knees back into starting position. 

And don’t forget: squeeze tight in order to power up each repetition for added strength gains!

Read more: Leg and shoulder workout note about exercise and nutrition

Possible dangers when doing exercises to get big quads

When doing exercises for the third round, it is important to be mindful and aware of your body’s limits. Always warm up properly and stretch before beginning any exercise routine. It is also important to use proper form when lifting weights in order to avoid injury or strain on muscles and joints. Make sure that you are not pushing yourself too hard as this could lead to exhaustion and over training. Lastly, always be aware of your hydration and electrolyte levels, as these are essential for muscle recovery and growth.

It is also important to talk to a doctor or physical therapist if you have any existing medical conditions that may affect the exercises that you should be doing. With proper form and caution in mind, you can safely train to get those big quads.

Possible dangers when doing exercises to get big quads
Possible dangers when doing exercises to get big quads

Training schedule to get big quads exercises

For best results, it is important to have a consistent and comprehensive training schedule. This should include exercises for the quads as well as other larger muscle groups in order to maximize overall development. It is recommended that you do your exercises three times per week with two days of rest in between each session. On each day, focus on different portions of your legs and make sure to include exercises for both the quads as well as other muscle groups. For example, you can do barbell squats on Mondays, leg press on Wednesdays, and dumbbell lunges on Fridays. Allow yourself one day of rest between each workout. Additionally, make sure to maintain proper form throughout your entire routine to maximize its efficiency.

Read more: How make skinny legs bigger upper body the most effective

Diet to support the development to get big quads

What to eat while exercising?

Along with a comprehensive training schedule, it is important to have the right diet and nutrition in order to maximize your results. Eating a balanced diet with plenty of protein and carbohydrates is key for muscle development. Protein helps build and repair muscles while carbs provide energy while exercising.

What should I drink?

Staying hydrated is also important in order to perform at your best. Make sure to drink plenty of water throughout the day and during exercise. Additionally, electrolyte drinks can help replace any lost minerals from sweat. They also provide a great source of energy for those long training sessions.


Building big quads requires dedication and consistency. Keeping a balanced training schedule that includes exercises for the quads as well as other muscle groups is essential for proper development. Additionally, having the right diet and nutrition will help maximize your gains and ensure you stay hydrated during exercise. With this in mind, you can get those strong and powerful legs you’ve been dreaming of!