The Ten Commandments of

the Quad Bible

You shall never skip leg day

You shall work this muscle with the attention needed

Remember to keep holy Sabbath day, on which U shall

rest
You shall not curl in the Squat Rack

You shall use your smartphone for music, no other

EVIL
You shall not use other guidance than what is found in
this book
You shall rerack your plates after holy lifts
You shall not be poisoned by envy, but remain focused
on your own path

You shall not half rep

You shall help other people on their path to holy gains
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MARKET AND MEDIA CONSUMPTION

FOREWORD

Let's have a little foreword, before we get into play!

First of all, Thank you for purchasing this guide, I promise it won't dissapoint you.

Contents
My name is Savannah Prez, and I have been active on social media as fitness influencer for the past
4 years. I made a drastic lifestyle change myself, back in 2014. Since then my passion for health,
fitness & bodybuilding has increased by the day, and is still growing!

In this guide I will provide you with my tips & tricks, workout programs and the knowledge you
need in order to build a solid pair of Quads! Everything written in this book is science based and
also the way I have been approaching training ever since I started.

There's so much information you can find on the internet nowadays, it's quite easy for you to get
caught up and feel suffocated by it. Everyone has their own theory, and there is multiple ways to
approach your training, but one thing's for sure:

There's A LOT of nonsense u can find online about training.

This is why I created my very own e-book, to help you, and share what has worked for me.

Building bigger quads is not an overnight job.. You will have to put in extreme amounts of work!
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MARKET AND MEDIA CONSUMPTION

If I could break it down into a few keynotes which will determine whether you will progress

properly or not, it would be the following:

Willpower Consistency Patience

Contents
It's really important for you to get these 3 terms right.

It will take a whole lot of WILLPOWER for you to be CONSISTENT with your workouts, and it will

require PATIENCE in order for your muscles to grow.

So, Before jumping into this guide, make sure you start this with a proper mindset, because the

coming few weeks, will all be about HARD WORK!

Sidenote: This e-book does not include nutritional advice. To ensure maximum results, it is

highly recommended to eat in a (small) caloric spurplus (15-20%) for the next few weeks, to put

your body in an optimal position to build musclemass. People with a higher bodyfat % (25% or

higher) on the other hand, can benefit great results while being on a caloric deficit while

following this program.

Enough talk now, let's get going!

 TABLE OF CONTENTS

1. Anatomy of the quadriceps 5

1.2 What is the function of the quadriceps?

2. Nutrition: The importance of nutrition 6

2.1 Pre-workout meal

Contents
2.2 Post-workout meal

3. Compound exercises vs. Isolation exercices 7

4. Rest inbetween sets 8

5. Pre-exhaust

6. The ideal reprange 9

6.1 Low reprange

6.2 High reprange

7. Progressive overload 10

7.1 Adding weight

7.2 Metabolite training

i. Metabolite training: Supersets 11

ii. Metabolite training: Dropsets 12

iii. Metabolite training: Giantsets 13

7.3 Variation in exercises 14

7.4 Time under tension

7.5 Switching up your routine 15

7.6 Resistance bands

8. Hypertrophy 16
8.1 Mechanical tension

8.2 Metabolic stress

8.3 Muscle damage 17

 TABLE OF CONTENTS

8.4 Frequency

8.5 Progressive overload

8.6 Strategic deconditioning

9. Hypertrophy training methods 18

Contents
9.1 Tempo contrast

9.2 Multi-hold pump

9.3 Regressive range of motion 19

9.4 Plyometrics

10. Frequency - What is optimal? 20

11. Mind-muscle connection 21

11.1 Take your time

11.2 Music

11.3 Muscle contraction

12. Hydration 22

13. The DON'TS when training quads 23

14. My go-to exercises 26

14.1 Best exercises for creating a pump

14.2 Best exercises for creating muscle damage

15. How to design your own quad program 27

16. Exercises 28
17 Training Schemes 38
18 GOODBYE & THANK YOU 47
 5

B E F O R E W E ' L L D I V E I N TO " H O W TO T R A I N YO U R Q U A D S F O R O P T I M A L M U S C L E
B U I L I N G " W E F I R S T N E E D TO K N O W T H E B A S I C I N F O R M AT I O N

1. ANATOMY OF THE QUADRICEPS

Before you start working out a muscle, it's

beneficial to know how the muscle is divided

anatomical. If you have a good understanding

of how the muscle is divided, it will be easier

for you to focus on a particular muscle part

when you are training. This will result in more

muscle fibers being activated during your work

out, which is beneficial for maximum muscle

growth. Quadriceps is a collective name to four

muscles (see picture on the right side) that are

There's only one other muscle attached to the
attached to the front part of our leg. front part of your leg which is not a part of
your quadricep (Sartorius). All four parts of the
quadricep are attached to the same tendon.
(Patellar tendon).

1.2 What is the function of the quadriceps?

This muscle is the key part in every protraction your knee does (knee extensions). While you're
running this muscle is responsible for bowing your hips (hip flexie) and to stabilize your knee joints
and patellar tendon. In simple words this means the main function is to bend and straighten your
knee. So to summarize, these muscles play an extreme important role in our daily activities
because they are involved in almost every leg movement we do such as running and walking.
 6

2. NUTRITION
T H E I M P O R TA N C E O F N U T R I T I O N

It's essential to nurture your body with the I won't dive deep into this subject and keep
right amount of protein, complex it simple and clear. There's only one succes
carbohydrates & healthy sources of fat if your
formula to optimal results and that is:
goal is to build muscle mass. The timing when
you eat your meals also has an impact, that's
why I want to give you a little extra 100% nutrition + 100% training effort
information on this, as this is crucial for your = optimal results
well-earned gains in the gym.

2.1 PRE-WORKOUT MEAL 2.2 P O S T- W O R K O U T M E A L

This meal will provide you with the energy This meal will provide you with the nutrients
you need to make sure that your body can you need to restore the glycogen levels in your
work out at its maximum capacity. If you body. After an intense workout you will most
would skip your meal before your workout likely feel drained and low on energy. Having a
you would notice your energy dropping good post workout meal will counter this
faster as a result of your glycogen levels not feeling. After a workout the muscle fibers that
being stored. Eating a pre-workout meal will have been broken down should be nurtured as
store your body with enough glycogen to soon as possible to start the recovery process
provide you with the energy needed to of your body.
train.

Ideal time of consumption? Ideal time of consumption?

Your pre-workout meal should be consumed This meal should be eaten 45 min-1 hour past
1-2 hours before your workout. your training.

I'd recommend you to eat a complete, yet Don't just eat whatever you fancy but make
simple meal: high carb, protein and fats. The sure that your meal consists out of a source of
closer you eat to your workout session, the protein which is easily digested by the body (for
better you choose for easy digesting food to example: whey shake). As well as carbohydrates
prevent stomach discomfort. But always aim low on fats and fibers to make sure your body
for a high carb and high protein meal. can pick up the nutrients as quickly as possible.

Tip: Limit your fat intake with this meal, as this

will slow down the digesting process.
 7

3. COMPOUND EXERCISES
THIS SHOULD BE YOUR MAIN FOCUS!

Compound exercises are exercises that target multiple joints and more muscle groups at once
during one movement. Most common known compounds are; deadlift, squats, bench press.

Example: When squatting the main muscle being worked are your quads, but it's not the only one.
To perform a squat correctly, other muscles such as your glutes, core and hamstrings and calves
will also come in to play. This means you're working out multiple muscles with one exercise. You
will notice that compound exercises will require a lot more energy from your body than isolation
exercises, and it will have a bigger toll on your cardiovascular system. The advantage of
compound exercises is the amount of strength you can build up in a short period of time, because
more muscles are being trained at once. These exercises are also good for your core
development, which is essential if you want to build a healthy physique.

ISOLATION EXERCISES
D O N ' T F O RG E T TO A D D T H E S E TO O !

What is a isolation exercise, Isolation sounds quite lonely right?

Basically, it's an exercise which isolates or in other words targets only ONE joint, and a few
muscle groups. A great exercise example when we talk about our quads is the leg extension. The
only muscle being worked in this exercise are our quadriceps, no core, no calves, no hamstrings
nor glutes. You'll feel these type of exercises are far less difficult and less heavy in comparison to
compound movements. The reason for this is 1. There's only one specific muscle group working 2.
There is less mechanical load because one singular muscle can take less load compared to
multiple muscles. 3. It's easier to do these exercises with high repetitions because it's less heavy
on your cardiovascular system.

In my opinion, they are a must in your quads routine! Some people prefer to just focus on
compounds, which I could agree on BUT don't ONLY perform compounds especially when your
goal is to build and also tone your muscle. If your goal is to do powerlifting (competitions), then go
for it Suzan! But in this book I'm sharing the way I have build up my quads throughout the years.

How to implement an isolation exercise in your quads routine?

Use it as a pre-exhaust
Use it in a superset with a compound lift
Add one as a finisher to completely burn out the muscle
My recommendation: Go for a moderate to low weight and high reprange!
 8

4. REST IN BETWEEN SETS

The rest you take in between your sets depends on the intensity of your workout. It's pretty
straight forward that your body will need longer to recover from a compound exercise, compared
to an isolation exercise. Also, when you're adding supersets, giant sets or dropsets to your
workout you should consider taking more rest in between your sets.

My recommendations for resting periods:

Compound exercises: 90-120 seconds

Isolation exercises: 30-90 seconds
Giant / supersets / dropsets: 120-150 seconds

5. PRE-EXHAUST

What do we mean with pre-exhausting your muscle? This simply means you fatigue a specific
muscle group with an isolation exercise before any other muscles are activated through our
compound lifts. You pre-exhaust the muscle, bringing awareness to the muscles you are about to
target with heavy compounds. You can see it as a "wake-up call" to get your muscles ready for the
heavy duty.

This will be beneficial for multiple reasons:

You can consider this as your warming up

It results in a better mind-muscle connection (more about this later in the book)
Better activation of your muscle fibers when performing compound movements.

A lot of people have a hard time in feeling their muscles work when performing an exercise. This
is very common when a muscle is not well developed yet, which makes it harder to contract, and
create a mind-muscle connection (more about this later on in the ebook). Therefor, a pre-exhaust
exercise is the perfect warm-up!
 9

6. THE "IDEAL" REPETITION RANGE

LO W V S . H I G H R E P S

There have been multiple researches about First of all when we look at the anatomy of
what the ideal rep ratio is when working the quadriceps, we can state that it is a very
out: One study says that lower rep ranges large muscle group. Because they're so big
(between 6-10 reps) have the most impact on and strong, they can tolerate a huge amount
creating microtrauma, resulting in the best of stress and load. It is proven that there's no
way to build muscle mass. Another study one magic reprange formula to build your
declares that the combination of both low quads.
and high (12-20+ reps) is just as beneficial to
muscle growth. They can grow with both a 6-12 (low) or 12-
20+ (high) reprange. But generally the quads
Now, let's have a look on what reprange is the individually tend to respond very well to
most optimal to build your quadriceps. metabolite training or in other words
metabolic stress. So, adding supersets, drop
sets etc. is an amazing way to increase
muscle mass. (more on that later)

6.1 LO W RE P RANGE 6.2 HIGH REP RANGE

6-12 reps 12-20+ reps

Focus on weights Focus on fully exhausting the muscle
Risk on bad form due to heavy load -> (extreme blood flow)
lack of range of motion Improving cardiovascular system
Shorter time under tension Longer time under tension
Goal? Building strength Goal? Strength and endurance

Tip: When performing compound exercises I do

advice to work with lower rep ranges than
isolation exercises. This will make it easier for
you to systematically increase in strength gains.
Because more strength means more load = more
stress which is important for hypertrophy. But
don't forget; TECHNIQUE OVER WEIGHTS!
 10

7. PROGRESSIVE OVERLOAD

This is a term that you might have heard before. Using this technique is an extreme important
tool for building muscle mass (hypertrophy). You progressively overload the muscle, meaning you
make sure you stimulate your muscle every workout a little extra or different to your previous
workout, to enhance muscle growth. When working out it's important to keep adding intensity or
variation, in order for your muscle not to get used to the same amount of sets or repetitions.

Stimulating your muscles the best you can every workout isn't always about adding weight and
pushing a personal record. There's a lot of ways and techniques you can use to work on your
muscles. Below I will go over a few techniques which you can implement in your workout plan to
make sure your muscles don't get used to the same monotonous work outs. This will also help you
to be more creative during your trainings.

7.1 Adding weight

The ideal would be to add weight to your exercises each week and progressively gain in strength.
However, this is not possible for everyone, and that's alright. You should aim to increase your
strength for one particular exercise (for example: Barbell Squats) progressively over time. Don't
be too stressed about the weight but be sure to set a goal for yourself and work towards it. Once
you've reached that, set a new goal and keep striving to improve.

7.2 Metabolite training: Using supersets / dropsets / giantsets

Personally, to me this is a very efficient way of working out. Not only are you stimulating your
muscles in a very intense way (extreme blood flow). The long intense sets also improve your
cardiovascular system.
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METABOLITE TRAINING
7.2.1 SUPERSETS

What's a superset?

You combine two exercises with little to no rest in between the exercises. A superset can be used in
two ways:

1: To stimulate 1 specific muscle area, for example: Quads. You chose two exercises of the same
muscle group and combine these two without having rest in between.

For example: barbell back squat + leg extensions. After finishing your back squat reps you
immediately perform the leg extensions. Once you finish leg extensions you wait a few minutes
before you start with the second set of your exercise.

2: To stimulate two different muscle groups at once, for example: Quads and hamstrings. You
chose two exercises, but instead of picking two exercises of the same muscle group, you pick one
to target the quadricep, and one exercise to target your hamstring. This way you train two muscle
groups at once. While one muscle is working, the other is resting.

For example: Leg press normal stance (Quads) + lying leg curl (Hamstrings). While performing the
leg press your hamstrings are resting, and vice versa.

Advantage of supersets?

It's beneficial for: Fat loss, hypertrophy training & condition. Combining exercises will spice up
your training and give it more intensity. Your heart rate is at a higher pace for a longer time and
those short rest intervals are effective for an increased lactate production (which stimulates the
metabolic stress response and testosteron release). They also increase the density of your
workout, in simple terms: when you're short on time and you want to get more exercises done in a
short period.

Tips when using supersets?

They are used to give your workout more intensity. You might notice your body being exhausted
sooner, but it's important to keep a correct form throughout the execution of both exercises.
After your set respect your rest, so that your body can recover and get ready for the next set.
Ideally, you should have 120-180 sec rest in between your sets.
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METABOLITE TRAINING
7.2.2 DROPSETS

What's a dropset?

A drop set is a technique used to stimulate your muscle fibers intense in a short period of time.

For example: Barbell back squat: 10 (repetitions) x 120lbs.

Once you reach your "normal amount" of repetitions (10), you immediately drop the weight by
20% (in this case 16-24 lbs) and continue pushing out as many repetitions as u can.

Too spice it up even more, U can drop weight one additional time, and try to burn out as many
repetitions as U can.

Advantage of drop sets?

Drop sets are often used by more experienced athletes to stimulate a certain muscle area better.
The use of drop sets allows more muscle fibers to be activated, which will result in that particular
muscle being exhausted faster.

Muscle fibers around the targeted muscle will also be engaged during the exercise to help push
trough the mechanical load.

Tips on using drop sets?

As mentioned above, drop sets are often used by more experienced athletes, the reason because
of this is because beginning athletes can exhaust their muscle enough from doing regular sets.

Using drop sets is an intense way to shock the muscle fibers. For beginning athletes this could
result in overtraining or injury, don't overdo it. It's not necessary to dropset every exercise. Try
incorporating dropsets every now and then to target a muscle area more efficiently. Drop sets
also help to create a better mind-muscle connection (note: mind muscle connection will be
explained further on in this e-book).
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METABOLITE TRAINING
7.2.3 GIANT SETS

What's a giant set?

A Giant set is when you combine 4 or more exercises and perform them one after another
without resting. This way you target a muscle area very intensely in a short period of time.

For example: Quads workout – Giant set.

Exercise 1: Barbell back squat + Exercise 2: Sissy Squat + Exercise 3: Leg Extensions + Exercise 4:
Leg press wide stance. Do all these exercises without taking any rest in between and enjoy the
burn!

Advantages of giant sets?

Giant sets are a good alternative if you are short on time, or want to add a "quick" workout
session to your additional workout routine. Giant sets also increase the total amount of muscle
fibers working. Having no rest in-between the exercises takes a toll on the mechanical load your
muscle can take, because of this more muscle fibers are working to push trough the movements.

Tips on using giant sets?

When you pick out your exercises to form your giant set, be sure to pick exercises that target a
different area of the same muscle group. For example, if you're picking four exercises for quads,
don't take four exercises that only target the outer part of the quad.

Give your everything with every set, you will notice that doing all these exercises will take its toll
on your cardiovascular system. Try to execute the exercises as correct as possible, if you feel
short on breath, take a few seconds and get right back into it. Once you finish the entire set, you
can have 3 minutes of rest.

Be aware of the weights you chose when compiling your superset. You won't be able to take on as
much weight as you would when doing these exercises seperate. Keep that In mind, or the giant
set will kick your ass!
 14

OT H E R U S E F U L T E C H N I Q U E S TO C R E AT E
P RO G R E S S I V E OV E R LOA D :

7.3 Variation in exercises

Adding new exercises to your workout or trying out new things has multiple benefits. First of all,
you will find out that there's a lot of different angles and ways to trigger muscle fibers. If you stick
to the same exercises continually, you will still gain a decent amount of muscle, but the chances
are you will have less muscle definition and muscle maturity. Also, doing the same exercises over
and over can get quite boring after a while, which will take away your motivation to work out.
However, you have to keep in mind that changing exercises too frequently (every workout), will
make it harder for you to track your strength gains on a particular exercise. It's important to
know if you want to improve at one particular exercise you will have to implement this in your
workout weekly to really notice a significant increase in strength.

My personal tip: Have the important basics standard in your weekly program (for example:
squats, leg press), you can intensify them with range of motion, time under tension, repetitions,
sets, ...

7.4 Time under tension (TUT)

“Euhm..what?”

Time under tension means the amount of time you keep your muscle under tension when
performing an exercise. This is a very important one. By doing this your muscle has to work
harder to remain contracted and the tension is staying on the muscle longer than usual. Lowering
the tempo during the concentric movement will increase the time your muscle is under tension,
get it?

This is also a great way to improve mind-muscle connection. Fitness is about feeling your muscles
working, don't stress too hard on that number of weights, if you lack mind-muscle connection
you're just wasting your time in the gym.

How to read TUT?

For example: 1:2:1:0 1 = the eccentric / lowering component of the lift
2 = the pause / contraction at midpoint
1 = the concentric / lifting component
0 = the pause at the top
 15

7.5 Switching up your routine

The fastest way to shock your muscle fibers without having to think of anything alternative is
simply by performing the exercises of your current workout plan in a different order.

This may sound ridiculous, but in reality this feels very different to your muscles. You would be
amazed at how smart our body is and how easily we get used to the motion of doing the same
exercises over and over again, in the same order.

7.6 Resistance bands

Well yes, you see them very often on social media these days ...

Fit chicks going at it promising you all these wonderful #bootygains.. Or nah?

Resistance bands are an excellent way to add more resistance to your workouts. Besides that's it
can be beneficial for a few reasons:

Increase stress without adding weight. This can help in case you want to increase the amount of
stress put on your muscles without adding any additional weight (plates) to your exercise.

Helping you to learn certain techniques.

For example: if you apply the resistance bands to your lower legs while squatting you will have to
keep your focus on your knees not bending inwards while performing the exercise. This will help
you tremendously if you're looking to work on your knees not bending when squatting.

Personally, I find this a great way to give your muscle that little extra tension. However, I'm a firm
believer that if your goal is to gain muscle mass you DO have to add compounds and heavy lifts to
your weekly workout plan. As discussed before we want to progressively overload the muscle,
unfortunately the stress put on your muscles from working out with resistance bands alone is
not enough. You can buy resistance bands in different sizes and resistance rates.
 16

8. HYPERTROPHY

This is probably the most important topic of this entire guide! Hypertrophy is a term used to
describe the process of building muscle mass as a result of the component cells of your muscle
increasing in size. There are a few important factors we should take in consideration. First of all
we have three key mechanisms here:

8.1 Mechanical tension

We have two different "tensions":

Passive elastic tension

This is where you stretch the muscles without letting it contract = negative movement.
Active tension
This is where you squeeze the muscles as hard as possible = positive movement.

Let's explain this term in simple words: When you put a muscle under stress with heavy weights
and generate a full range of motion, you force your muscles to work hard. As ROM (range of
motion) plays an extreme important role in building muscle mass, the bigger the stretch the more
muscle fibers are targeted. When you execute an exercise with a full range of motion, it includes
both tensions.

8.2 Metabolic stress

This includes the stress you put onto your muscles which elicit two different mechanisms:

The feeling of a good pump (cell swelling)

The burn during your exercise

The longer you put a muscle under tension (while being active though), the greater the time
under tension which is very effective at inducing metabolic stress. As you constantly pump blood
into your muscles (through muscle contractions while exercising), it creates an occlusion of veins
so therefore the blood can not escape. Also because of the trapping of blood there's a lack of
oxygen supply aswell in the muscle. This all have been proven to be superior to hypertrophy as
your muscles have to be put under huge amount of stress in order to cause *microtrauma.

*Microtrauma: Causing little tears in your muscle fibers, allowing the muscle to grow in size.
 17

8.3 Muscle damage

The biggest indicator of muscle damage is DOMS (delayed onset muscle soreness). Muscle
damage can either be caused during the eccentric or accentuated eccentric movement, thereby
inducing high mounts of strain. As explained before it's important to keep your routine somewhat
variated so you really activate every subdivision of a particular muscle.

8.4 Frequency

The ideal workout frequency with this strategy would be 3 times per week for each muscle
group. However, if you have other muscle groups to work on you might not be able to work out all
muscle areas 3 times a week. Focus on those you wish to develop the most. Muscles of a more
experienced athlete will have a faster recovery rate. This means you could work out the same
muscle again as soon as the muscle no longer feels sore.

8.5 Progressive overload

We talked about this earlier on in the book. Make sure to read this chapter if you haven't already.

8.6 Strategic reconditioning

To put this in simple terms: REST!

Exactly, if you work out your muscles multiple times a week with the goal to keep adding weights
and pushing new limits, you will eventually end up at a point where you can no longer increase in
weight. You might even notice your body falling back a bit and feeling less energized. The best
thing to do in this case is to take a week off, giving your muscles the rest they need. You will notice
when you return from a short break, your body will feel a lot more energized and ready to go at it
again. (If you have a balanced diet and a good workout plan you should not implement a
deconditioning more than a few weeks per year). Always remember that your muscles grow when
they're resting. Giving your muscles this short time off, can actually be more beneficial than
continuing to work out with half sore / exhausted muscles. Work smart!
 18

9. TRAINING METHODS
HYPERTROPHY

As you have probably noticed so far, there's no specific magic formula when it comes down to
exercises, rep ranges, sets etc.

Yet there are specific ways which I prefer more than the popular "4 x 12 sets" for building muscle
mass. In the previous chapter we talked about the positive effects of metabolite training on
quads. Here, I'll explain a few other techniques which I really like to implement in my routines to
keep things spicy. To keep it simple I'll explain each method with the same exercise: leg extension

9.1 Tempo contrast

This is a very easy method to practice which you can actually use on every exercise. Here you'll
alternate between slow and fast reps during the same set with the same weight.

So let's say we planned to perform 4 sets of 20 reps. Below are a few examples at how it could
look like:

You perform 10 fast reps and right after 10 very slow reps (4 sec down, 4 sec up)
You perform 3 very slow reps (4 sec down, 4 sec up) and right after 2 fast reps, continue like
this until you reach 20 reps in total
You perform 10 very slow reps (4 sec down, 4 sec up) and right after 10 fast reps

You'll feel this method is really painful yet very effective as more muscle fibers are active through
the different rep ranges which results in an extraordinary pump.

9.2 Multi-hold pump

This is a perfect method which you can use at the end of your workout. Sometimes you feel you've
got some energy left, your muscles are not extremely sore, that's a perfect timing to implement
one of these! Well ... Only if you enjoy a terrible burning sensation. What is it like? You alternate
between pausing at the concentric movement and performing reps during the same set.

For example:
Start with a 20 sec hold at the top - after perform 10 reps - second hold: 15 sec -
after perform 6-8 reps - third hold: 10 sec - as our previous reprange was already quite low, you
go until failure in this last set!
 19

9.3 Regressive range of motion

This method is very useful with compound movements because they have a bigger range of
motion. So in our case it would be effective to implement this method during a squat or legpress
set. With this method you cut the range of motion every time you feel you almost hit failure.

We will take our same example as before because it's also effective on this exercise too.

Start with a certain weight (not too low, where you can perform at least 10-15 reps with) and
perform FULL range of motion reps until you're close to hit failure. After cut the range of motion
and perform upper half reps until you're close to hit failure.

Then lastly you cut the range of motion about a quarter and again perform reps until you're close
to hit failure.

9.4 Plyometrics

These are jump exercises to create an explosive and powerful movement consisting of a fast
eccentric movement immediately followed by a fast concentric movement. This requires a lot of
force due to the short intervals. I'd recommend you to try this method in a superset with a similar
resistance exercise.

For example:

10 x Barbell back squat (= resistance exercise) + 20 x Jump squats (= plyometric exercise)

Advantages?
- Increasing power / speed
- Extreme blood flow in the legs
- Improving cardiovascular system
 20

10. FREQUENCY
W H AT I S O P T I M A L ?

With frequency we referate to how many times you work a muscle but this obviously depends
on the recovery process of your body. If you've been lifting for a while you will notice that your
muscles recover more quickly than when you were just starting out on your journey.

This means that for a beginner the frequency will be lower. Targeting every muscle area once a
week should cause enough microtrauma for your muscles to increase in size and strength.

However, if you've been lifting for a while you will have to up the frequency with which you
stimulate your muscles in order to keep progressing. You will notice your muscles being less
sore after workouts as a result of your muscles recovering faster.

If you're still feeling sore days after your workout, chances are your muscle is still not fully
recovered, meaning you should wait before working out that particular muscle again.

(DOMS = delayed onset muscle soreness start at 6-8 hours post workout and generally peaks
around 48 hours post workout). It's also known that "doms" occurring after training lower body
is much more intense than when training upper body. Having sore muscles 3-4 days past your
workout is an indicator that there was too much damage caused to the muscle, ideally you
should feel this 24-48 hours post workout.

Furthermore, I don't advice to train one particular muscle group more than 3-4 times a week, as
recovery is what ultimately makes your muscle grow. Besides the importance of recovery,
another thing to consider, if you put too much stress on a muscle, the chances on injuries also
increase.
 21

11. MIND-MUSCLE CONNECTION

What do we mean by that? Mind muscle connection is about

how aware you are of the muscle that you are actually training.
How well do you feel the muscle being worked? It's not always
true that you feel the muscle working when you're performing
an exercise, this is especially true for people who are just
starting off with fitness. It's about creating a connection
between your brain, which is responsible for sending the signal
to perform the exercise, and your muscle, which is responsible
for actually performing the movement. The better your mind-
muscle connection, the greater your workout will be. As
previously discussed fitness is about knowing what you're doing
and training according to your goals.

TA K E Y O U R T I M E MUSIC MUSCLE CONTRACTION

When executing an exercise, This may sound a little It can help to pause your
take your time to do it controversial. But it's true, repetitions for 1-2 seconds
properly and be focused on even though you should be when you're contracting
performing the exercise the focusing on your muscle being the muscle to create a
best you can. This way you worked, music can help you to better muscle contraction.
will learn to stimulate the stay focused and grounded. Your muscle will need to
right muscle. If you're There's a potentially a lot of give an extra effort to keep
focused on the execution of things going on in the the muscle contracted, as a
your exercise you're less background at your gym. The result your muscle will be
likely to do it wrong. It's less your focus is being taken stimulated more intense.
better to control your away from you executing the
movement than to toss the exercise, the easier it will be to
weights around, that's your maintain focused throughout
lottery ticket to snapping your entire workout. If you're
your back. distracted on the other hand,
chances are more likely you
won't be performing your
exercises as good.
 22

12. HYDRATION

I know you're probably thinking right now "ugh there we go again, what a tip!" but even though
everyone knows how important hydration is, still a lot of people don't drink enough.

Our body exists approximately 60% of water and is key to the balance of all our body system's.

But why is hydration so important when it comes to building muscle?

Well, water is needed to transport the nutrients to our cells and helps to form the structures of
protein* and glycogen*. It's also responsible for the cleansing inside our body. It's pretty straight
forward that when you're working out your heart rate is at higher pace than usual. Because of this
the temperature in your body will increase, and you'll start sweating. If you don't drink enough
water chances are you won't be able to train as intense as usual.

Symptoms of dehydration include: less endurance, less strength, feeling nauseous, experiencing
cramps, less concentration, ...

When we workout, we contract our muscles all the time because every exercise has an eccentric
(lowering) and concentric (lifting) movement, but in order to flex our muscles, we need water
aswell. It's best to drink water during your workouts, no sodas (obviously) nor sports drinks with
added sugars except when you do extreme endurance training (f.ex. if your goal is to run a
marathon). I'd advice a fluid intake of 1,5-2 liters a day and more wouldn't harm.

So stay hydrated people!

My personal tip: Aim for one empty bottle of water (1L) each workout!

*Glycogen:
The energy storage of glucose in the muscles and liver

*Protein:
These are the building blocks of muscle mass and are composed of long chains of amino acids
 23

13. THE DON'TS WHEN TRAINING

QUADS!
Underneath I'm going to give a few examples of things you should really try to avoid when working
out your quads. These are mistakes I have either learned from for myself, or that I still see
happening often when going to the gym.

13.1 Using your hands to push on your knees while

performing leg press

This is probably one of the most common made

mistakes when it comes to leg press. A lot of people
put their hands on their knees to help them push
through the movement (often because they pick a
weight their ego would like to lift, but their legs aren't
able to).

Not only are you giving your knees the nightmare of

their live, the stress is also being moved from the
quads to your knees, taking away the efficiency of
this exercise, putting a lot of unnecessary stress on
your joints.

Tip: Place your hands on the paddles at the sides of

the machine, they are designed for it.

13.2 Stretching your legs fully on the leg press / during squats
Some people when finishing a repetition on the leg press or during a squat, will lock in their knees
and wait a few seconds before starting their next repetition. While there is nothing wrong with
taking a breath in between two heavy repetitions, you need to keep paying attention! Locking your
knees will again put a lot of unnecessary stress on the joints.

If you haven't seen it pass by as a meme on your Facebook wall, have a look on YouTube. You will find
plenty of accidents that have happened in the past because of people locking in their knees. You
should always have a slight bend to your legs, even when pausing in between two repetitions, this
will result in a constant tension on the quads.
 24

13.3 Not paying attention to ROM (Range of motion)

Range of motion is probably the most overlooked aspects of working out. A lot of people are
executing exercises not entirely or engaging wrong muscles in order to be able to perform an
exercise.

When you're working out pay attention to your exercises and make sure you go through the
entire range of motion of an exercise.

Example: It's not very efficient to do barbell squat and to stop your range of motion halfway
through and go back up. First of all, you're not executing the exercise correctly. Secondly, you will
stimulate your muscle less effective because less muscle fibers are working.

13.4 No 90° squats

Again, this is something which I see a lot when working out, and it's saddening!

A lot of people take on weight they can't squat properly.

It's better to put your ego aside and to be in the process of building nice quads rather than taking
on weight you can barely squat. Which will result in poor form, and thus poor results. Please focus
on your execution instead of the amount you're squatting, it's the easiest way to develop a good
squat movement and to actually increase in strength gains.

13.5 Training too lightly

PLEASE, please, pretty please. I promise you that you won't become Hulk overnight from lifting
weights. I see a lot of girls training with very light weights, some even scared to be putting on too
much muscle mass. Sadly, this process doesn't go that fast and actually requires time.

A LOT OF TIME.

So, ladies, don't be afraid to challenge yourself in the gym. If you want to build a solid pair of legs,
you will have to incorporate heavy compound movements in your workout, there’s no other
way! More strength = more weights / bigger load = more intensive = more microtrauma = more
muscle mass, simple right?
 25

13.6 Too much variation in your exercises

Even though we talked earlier in this book about not sticking to the same exercises for weeks on
top of weeks. The opposite is also true; Adding too much variation or new exercises to your
workout makes it very hard to track an increase in strength for one particular exercise.

Repeating exercises on a weekly basis for a set period of time will help you to develop more
strength. 4-5 exercises for a large muscle group (i.e: quads, hamstrings, back, chest, shoulders, ..)
per workout should be enough. You shouldn't be doing more, just make sure you pick exercises
that target all areas of the muscle you are working on. Less is more!

13.7 Too much rest inbetween sets

We talked about this earlier in the book as well. Having rest in between your sets is crucial.
Having too much rest in between your sets is a killer for your workout. There are multiple
reasons to this:

Bodytemperature will drop

Your pump will decrease
You get out of your workout rhythm

All this will take away your appetite to train, so please, when you go work out, try to focus on
yourself for the coming 60-90 minutes, and don't get too distracted by friends or chit chat, leave
that for the locker room. BE FOCUSED!
 26

14. MY GO-TO EXERCISES

Regular back squats

Front squats
Sumo squats
Hatfield squats
Sissy squats
Hack squat
Leg extension
Step ups
Walking lunges
Static lunges
Legpress
Single leg legpress
Vertical leg press
Bulgarian split squat
Zercher squats

14.1 Best exercises for creating a pump?

Movements that place constant tension on a muscle or place the greatest tension in a contracted
position.
For example: Leg extension

14.2 Best exercises to create muscle damage?

Movements that accentuate the eccentric part of an exercise (when you stretch a muscle).
Here's where you need to take advantage of TUT.
For example: lunges, full squats

YOUR GOAL...

GET STRONG AT EACH OF THESE EXERCISES WITH A VARIETY OF REP RANGES. DON'T ONLY
STICK TO HIGH OR LOW REP WORK, ISOLATION OR COMPOUND MOVEMENTS BUT PICK, MIX &
CHALLENGE YOURSELF TO MAXIMIZE YOUR MUSCULAR POTENTIAL
 27

15. HOW TO DESIGN YOUR OWN

QUAD PROGRAM?
Step 1: Choose 4 to 6 exercises of which at least 3 compound exercises or high intensity exercises.
The other two exercises can be isolation/unilateral exercises..

Step 2: Determine your first exercise = Pre-exhausting of the quadriceps. Make sure to choose an
isolation exercise, leg extension is a perfect example. Limit the amount of sets and weight, as this
is only to pre-exhaust the muscle, this does not count as your “first” exercise but more as a warm
up.

Step 3: Once you have decided which exercises you are going to do, put them in a chronological
order, starting with the most intensive exercises first (compounds movements) before doing the
isolation exercises. Why? Because, at the beginning of your workout session you're full of energy,
since compounds are really heavy it's better to perform them before you're exhausted.

Step 4: For your compound exercises you should focus on a lower rep range (6-12) especially in
the beginning to build up your strength. Preferably you should do 4-5 sets per exercise. For
isolation work you should pick a moderate to lower weight with which you can push more
repetitions. The focus here is to acidify the muscle totally. The ideal amount of sets for your
isolation exercises should be between 3-4 and reprange starting with a minimum of 15 -
20,30,40....Once you've build some strength, use high reps for your compounds too!

Step 5: Incorporate metabolite training or other hypertrophy training methods in your workout,
preferably one of these per workout. (Based on my own experience; compounds go better with
supersets and isolation exercises better with drop sets). You can either superset 2 compounds
(note: this is for the more advanced people) or a compound with an isolation exercise.

Step 6: Prioritize quads! Train them at the beginning of the week when you have loads of energy!
Set a goal for yourself! You should try to improve with your exercises on a weekly basis, whether
that is an increasement in strength or working on a better form (most important!). Focus on the
small steps, they make the big ones worth it!

Step 7: The more often you train your quads, the faster you will notice progress with this
(obviously). Start off with training your quads once a week and increase the amount of training
sessions if you feel like you want to improve that particular muscle even more. (More than 3 quad
workouts per week is overkill and absolutely unnecessary). Remember, muscles grow during OFF
days!
 28

16. EXERCISES

Step 1: Leg extension

Take place on the machine, and make sure you

place your back and bottom on the machine fully.
Your back and bottom both have to touch the
machine when you're performing the exercise.

Use the handrails on the side to counter resist

your pelvis moving upwards when performing the
exercise. Your feet should be on shoulder width
with your toes pointing downwards.

Step 2: Leg extension

You move your legs in an upward movement.

Remember to keep pointing your toes
downwards. Your legs should form a straight line
during the contraction.

Important to remember is to pay attention to

contract the muscle as tight as possible and focus
on a good mind-muscle connection.
 29

Step 1: Sissy Squat Step 2: Sissy Squat Step 3: Sissy squat

Place your feet underneath When performing this exercise, When you push back up it's
the pillows that are designed think of it as if you would try to important to make sure you
to fit your feet. sit down on a chair. push out of your heels and
quadricep.
Make sure that your feet are The key thing to keep in mind
locked in tight so you don't when performing this exercise When you get back up, don't
slip when performing the and going down, is to keep your stretch your legs entirely and
exercise. back as straight as possible. keep them slightly bend and
Don't be afraid to fall over, contracted before starting
You can move your arms in since you have your feet locked your next repetition.
front of you for extra balance in the machine tight.
if necessary.
Try to go as deep as possible on
this exercise. If you're new
however, it's better to make
sure u can execute a 90°sissy
squat first before going any
deeper, otherwise your form
might turn out pretty poor.
 30

Step 1: Hack Squat Step 2: Hack Squat Step 3: Hack Squat

This machine can slightly Go as low as possible while Important to keep in mind
differ on how it's designed, keeping your heels on the when u push back upwards is
depending on where u train. platform during the entire to push from your heels.
execution of the exercise.
However, the basic principles Also remember to need stretch
still apply: make sure you your legs out entirely when
have your back against the you come back up to keep the
seat of the machine during contraction on the muscle
the entire execution of the during the entire set.
exercise. Place your feet
slightly in front of you and on
shoulder width.
 31

Step 1: Barbell Back Squat Step 2: Barbell Back Squat Step 3: Barbell Back Squat

Before placing the bar on When going down it's When pushing back up you
your shoulders, try to roll important to move your hips push out of your heels. Try to
your shoulder blades backwards while keeping your do this in one steady
inwards. This way you'll be back straight. Imagine as if you movement. Important to keep
able to squeeze your would go sit down on a chair. in mind here as well is to have
trapezius together which your knees and toes in one
makes it easier for the bar to When executing the exercise straight line with each other,
rest on your shoulders while make sure to tighten your abs as much as possible without
performing the exercise. and lower back to secure a bending over too much, as this
Place your feet on shoulder, good form and prevent injury. will make you lose balance.
width with your toes slightly Another thing you should pay
pointing outwards. attention to when performing
the movement is making sure
Also make sure that your your knees don't bend
back is straight the entire inwards. When working on
time. That will be your your form I recommend you to
starting position. not go deeper than 90°.

Once you feel comfortable

squatting you can adjust your
form and go slightly deeper.
 32

Step 1: Lunge Forward Step 2: Lunge Forward Step 3: Lunge Forward

Take a barbell, with or without Take a big step forward with Once you're in position you
weight, depending on what you one leg. should bend trough your
can handle. knees till both your legs hit a
90° angle. Obviously, it's not
Before placing the bar on your possible to maintain both feet
shoulders, roll your shoulder- firm on the ground. You should
blades inwards, squeezing your focus on only having the toes
trapezius together. This will of your backward leg having
help to maintain a straight form contact with the floor while
during the exercise, as well as pushing out of your front leg
making it easier for you the rest with your heel.
the bar on your shoulders.
 33

Step 1: Front Squat

Place the bar in the squat rack right in front of you

on shoulder height. Take place under the bar and
place the barbell on your shoulders.

Cross your arms and hold the bar firmly with both
your hands. Once you have the bar in position
make sure you have a straight back, your feet on
shoulder width and make sure you keep looking in
front of you when executing this exercise.

Step 2: Front Squat

When you go down it's important to move your

hips backwards, as if you would go sit down on a
chair.

During the movement you make sure to stick your

chest out while keeping your back and abs tight to
secure a good form. Also make sure to prevent
your knees from moving inwards when doing this
exercise. When pushing back up it's important to
push out of your heels, really try do this in one
steady movement. It's very important to not bend
over too much or you will lose balance quite
easily. When working on your form I recommend
you to not go deeper than 90°. Once you feel
comfortable squatting you can adjust your form
and go slightly deeper.
 34

Step 1: Bulgarian Split Squat Step 2: Bulgarian Split Squat Step 3: Bulgarian Split Squat

Take a barbell, with or Place one leg behind you with Bend both knees till your front
without weight, depending on the top of your toes touching leg hits a 90° angle. Make sure
what you can handle. the seat of the bench you're that your knee does not cross
resting your feet on. (This is your toes.
Before placing the bar on important to perform the
your shoulders, roll your exercise correctly). When coming back up you
shoulder-blades inwards, should focus on pushing from
squeezing your trapezius your heel (of the front leg).
together. This will help to
maintain a straight form Your other leg which is bend
during the exercise, as well as backwards is pure decorative
making it easier for you the and should only be used to
rest the bar on your maintain a good balance, not
shoulders. to push the weight.

Place your feet on shoulder

width, straight back and look
right in front of you during
the entire exercise.
 35

Step 1: Box Step Ups Step 2: Box Step Ups Step 3: Box Step Ups

Take a barbell, with or Place one leg right in front of Once your feet are on the box
without weight, depending on you on the box. Make sure that you should try and push from
what you can handle. your foot is standing stable for your heel as much as possible
the next step. and lift your entire body and
Before placing the bar on other leg by pushing upwards.
your shoulders, roll your When you're contracting on
shoulder-blades inwards, top you should move up your
squeezing your trapezius other leg with you and move it
together. This will help to slightly in front of you. this will
maintain a straight form help you to squeeze your glutes
during the exercise, as well as & quadricep better.
making it easier for you the
rest the bar on your
shoulders.

Place your feet on shoulder

width, straight back and look
right in front of you during
the entire exercise. Go stand
in front of the box about 50
centimeters away from it.
 36

Step 1: Legpress small stance

Take place on the machine and make sure your

back and bottom are firmly in the seat. Use the
handles on the side of the machine to hold on to
your form.

It's important your pelvis does not move upward

while executing the exercise. Once you're sitting
comfortably, place your feet right next to each
other (hugging each other).

Step 2: Legpress small stance

When you lower your legs it's important to create

an as big as possible range of motion without
losing your firm form that you had before starting
the exercise. Make sure your pelvis doesn't rotate
while pushing the weight. Also make sure to not
lock your knees once you've pushed the weight,
keep a slight bend to your knees to keep your
quadriceps contracted.

Performing the small stance leg press mainly focuses

on the teardrop, also called vastus medialis.
 37

Step 1: Legpress normal stance

Take place on the machine and make sure your

back and bottom are firmly in the seat. Use the
handles on the side of the machine to hold on to
your form. It's important your pelvis does not
move upward while executing the exercise. Once
you're sitting comfortably, place your feet on
shoulder width with your toes pointing slightly
outwards.

Step 2: Legpress normal stance

When you lower your legs it's important to create

an as big as possible range of motion without
losing your firm form that you had before starting
the exercise. Make sure your pelvis doesn't rotate
while pushing the weight. Also make sure to not
lock your knees once you've pushed the weight,
keep a slight bend to your knees to keep your
quadriceps contracted.

Performing the normal stance leg press mainly

focuses on the vastus intermedius and rectus femoris.
 38

Step 1: Legpress wide stance

Take place on the machine and make sure your

back and bottom are firmly in the seat. Use the
handles on the side of the machine to hold on to
your form.

It's important your pelvis does not move upward

while executing the exercise. Once you're sitting
comfortably, place your feet as wide as possible
with your toes pointing slightly outwards

Step 2: Legpress wide stance

When you lower your legs it's important to create

an as big as possible range of motion without
losing your firm form that you had before starting
the exercise. Make sure your pelvis doesn't rotate
while pushing the weight. Also make sure to not
lock your knees once you've pushed the weight,
keep a slight bend to your knees to keep your
quadriceps contracted.

Performing the wide stance leg press mainly focuses

on the vastus lateralis.
 39

WEEK 1-4: TRAINING 1

RANKING EXERCISES SETS REPRANGE TUT REST INFO

1 Leg extension 3 15 1:1:1:0 30 sec Use a light weight, this is your warm up!

2A Legpress wide Keep a good tempo, increase weight every set and

stance go to your maximum! IMPORTANT: don’t lock out

4 10 1:0:1:0 120 sec your knees at the top! Increase weight every set

2B Legpress narrow until your maximum! Keep attention to your

stance form! Don't lock out your knees at the top!

3 Front squat 4 8-10 2:0:1:0 120 sec Increase weight every set until your maximum!

Keep attention to your form! Don't lock out your

knees at the top!

4 Barbell walking 4 10/10 1:0:1:1 120 sec Increase weight every set until your maximum!

lunges (left/right) Keep attention to your form! Don't lock out your

knees at the top!

 40

WEEK 1-4: TRAINING 2

RANKING EXERCISES SETS REPRANGE TUT REST INFO

1A Step ups 10/10 2:1:2:0 Use a barbell with light weight! Perform

4 120 sec slowly & controlled!

1B Sissy squat failure 3:1:1:0 Bodyweight only! Focus on a full ROM

with slow negatives

2 Cannonball squat 4 30 1:0:1:0 120 sec Take a moderate weight, perform fast

explosive reps! Focus on depth!

3A Leg extension 30 Take a moderate weight, focus on a full

4 1:1:1:0 150 sec ROM!

3B Bulgarian split 20/20 Bodyweight only! Focus on a full ROM

squat
 41

WEEK 4-8: TRAINING 1

RANKING EXERCISES SETS REPRANGE TUT REST INFO

1A Hacksquat 6
Increase weight every set until your maximum!
(feet wide)
Keep attention to your form! Don't lock out your
4 2:0:1:0 120 sec
knees at the top! KEEP A CONSTANT TENSION
1B Hack squat 6
+ Focus on a full ROM
(feet together)

2 Static lunges 4 12/12 2:1:1:0 90 sec Increase weight every set until your maximum!

Keep attention to your form! Don't lock out your

knees at the top! KEEP A CONSTANT TENSION

+ Focus on a full ROM

3 Legpress 4 20/20 2:0:1:0 120 sec Increase weight every set until your maximum!

(unilateral) Keep attention to your form! Don't lock out your

knees at the top! KEEP A CONSTANT TENSION

+ Focus on a full ROM

4A Leg extension 10 1:5:5:0 Tempo contrast!! Take a moderate weight! Focus

(eccentric focus) on contraction and eccentric movement + full

3 90 sec ROM!

4B Leg extension 10 1:1:1:0 Fast and full ROM repetitions

5 Walking lunges 3 20 steps total 2:1:1:0 90 sec Keep a good tempo

Increase weight every set until your maximum!

Keep attention to your form! Don't lock out your

knees at the top! KEEP A CONSTANT TENSION

+ Focus on a full ROM

 42

WEEK 4-8: TRAINING 2

RANKING EXERCISE SETS REPRANGE TUT REST INFO

1 Leg extension 3 15 1:1:1:0 30 sec Increase weight every set, but don't go to your maximum!

Increase weight every set until your maximum! Keep

2 Barbell back 4 15 1:0:1:0 120 sec
attention to your form! Don't lock out your knees at the
squat
top! KEEP A CONSTANT TENSION

3 Legpress 4 10 5:0:1:0 90 sec Increase weight every set until your maximum! Keep

(feet regular attention to your form! Don't lock out your knees at the

low stance) top! KEEP A CONSTANT TENSION

4 Box step ups 3 12 1:1:1:0 90 sec Choose a moderate weight, don't increase every set!

5 Leg extension 4 8-10 1:1:3:0 180 sec DROPSET = Drop weight every set by 20% and strive for a

minimum of 8-10 reps each drop

 43

WEEK 4-8: TRAINING 3

RANKING EXERCISES SETS REPRANGE TUT REST INFO

1 Bulgarian 4 8/8 2:0:1:0 120 sec Increase weight every set until your maximum! Keep

split squat attention to your form! Don't lock out your knees at the

top! KEEP A CONSTANT TENSION + Focus on a full ROM

2 Legpress 4 30 1:0:1:0 120 sec Increase weight every set until your maximum! Keep

(wide stance) attention to your form! Don't lock out your knees at the

top! KEEP A CONSTANT TENSION + Focus on a full ROM

3 Legpress 4 12 3:0:1:0 90 sec Increase weight every set until your maximum! Keep

(narrow attention to your form! Don't lock out your knees at the

stance) top! KEEP A CONSTANT TENSION + Focus on a full ROM

4A Leg extension 10 1:1:2:0 Increase weight every set until your maximum! Full ROM

+ for the first 10 reps!

5 1:5:2:0 After do 5 reps with a 5 sec contraction at the concentric

movement. Perform slowly & controlled!

3 120 sec

4B Sissy squat failure 2:1:1:0 Bodyweight only! Focus on a full ROM!

 44

WEEK 8-12: TRAINING 1

RANKING EXERCISES SETS REPRANGE TUT REST INFO

1 Leg extension 3 15 1:1:1:0 30 sec Very light weight, this is your warm up!

2 Hatfield squats 5 15 2:0:1:0 120 sec Increase weight every set until your maximum! Keep

attention to your form! Don't lock out your knees at

the top! KEEP A CONSTANT TENSION + Focus on a

full ROM

3 Front squat 4 10 2:0:1:0 90 sec Increase weight every set until your maximum! Keep

(smith machine) attention to your form! Don't lock out your knees at

the top! KEEP A CONSTANT TENSION + Focus on a

full ROM

4 Legpress 4 12 5:0:1:0 90 sec Increase weight every set until your maximum! Keep

(narrow stance) attention to your form! Don't lock out your knees at

the top! KEEP A CONSTANT TENSION + Focus on a

full ROM

5 Leg extension 2 Multi hold 150 sec Take a moderate weight

pump - 20 sec contraction - 12 full ROM reps - 15 sec

contraction - 8 full ROM reps - 10 sec contraction -

rep until failure!

 45

WEEK 8-12: TRAINING 2

RANKING EXERCISE SETS REPRANGE TUT REST INFO

1 Leg extension 3 15 1:1:1:0 30 sec Increase weight every set, but don't go to your

maximum!

2A Smith machine 10
Increase weight every set until your maximum!
squat (regular)
Keep attention to your form! Don't lock out your
4 1:0:1:0 120 sec
knees at the top! KEEP A CONSTANT TENSION
2B Smith machine 10

squat (sissy)

3A Legpress 12 5:0:1:0 Increase weight every set until your maximum!

(feet regular Keep attention to your form! Don't lock out your

low stance) 3 120 sec knees at the top! KEEP A CONSTANT TENSION

3B Sissy squat failure 2:1:1:0 Bodyweight! Focus on a full ROM

4A Leg extension 10 1:1:1:0 Increase weight every set, but don't go to your

maximum!I Focus on a full ROM

4 120 sec

4B Bulgarian split 15/15 1:1:1:1 Bodyweight! Focus on a full ROM

squat Don't lock out your knees at the top! KEEP A

CONSTANT TENSION
 46

WEEK 8-12: TRAINING 3

RANKING EXERCISES SETS REPRANGE TUT REST INFO

1A Legpress (small) 10

1B Legpress 10

(regular) 2 1:1:1:0 150 sec Use a light weight, this is your warm

1C Legpress (wide) 10 up!

2A 10 Increase weight every set until your

Legpress (wide)
2B 10 maximum! Keep attention to your
Legpress (regular) 3 1:1:1:0 150 sec
form! Don't lock out your knees at the
Legpress (small
2C 10 top! KEEP A CONSTANT TENSION

3A Leg extension 10 1:1:2:0 Take your maximum weight (be sure to

(feet together) perform 10 full ROM reps

3B Leg extension 4 10 1:3:1:0 120 sec Lower the weight by 20%! Focus on

(feet together) full ROM and the contraction

3C Leg extension 10 1:1:1:0 Keep the same weight as ("3B)

(unilateral)

Increase weight every set until your

4A 10 1:1:1:0 maximum! Keep attention to your

Vertical leg press
form! Don't lock out your knees at the

top! KEEP A CONSTANT TENSION

4 120 sec

Bulgarian split
4B 15/15 1:1:1:1 Bodyweight! Focus on a full ROM and
squat
don't lock out your knees at the top!

KEEP A CONSTANT TENSION

 47

GOODBYE & THANK YOU

The saying goes: "There's an end, to every good story ..."

I hope U got all the way to this last page! If you did, BLESS YOU, You
are now on the right path to make good, solid gains.

I want to thank you from the bottom of my heart for purchasing this
guide, I hope it serves u well.

I also hope you went carefully through everything we explained in the

e-book. If you feel like this guide has helped you, let me know in a post
on your Instagram and use the hashtag #TheQuadbible to be featured
on my insta snap!

Last but not least, we want to thank Strength House Bredene, for
letting us use their gym & equipment for taking all the shots that can
be found on the pages where we break down how to perform the
exercises.

I would personally rate this gym amongst the best of Belgium, because
of their extreme variation in equipment, and the owners are very kind
people who also take this sport by heart. If you visit Belgium, it's sure
worth going over and getting a workout in! In case U live in Belgium,
shame on you. You should already have visited.