Building big quads and calves requires a workout plan that effectively targets these muscle groups while ensuring proper form and technique. In this blog, we will discuss the best science-based effective workout to build big quads and calves.
Before diving into the workout plan, it is important to understand the anatomy of the quads and calves. The quads, or quadriceps femoris, are a group of four muscles located on the front of the thigh: the rectus femoris, vastus lateralis, vastus intermedius, and vastus medialis. These muscles work together to extend the knee and flex the hip. The calves, or gastrocnemius and soleus muscles, are located on the back of the lower leg and are responsible for plantarflexion of the foot (pointing the toes down) and dorsiflexion (lifting the toes up).
Now, let’s take a look at the best science-based effective workout to build big quads and calves.
1. Barbell Squats
Barbell squats are a compound exercise that targets the quads, hamstrings, and glutes. To perform this exercise, stand with your feet shoulder-width apart, grip the barbell with your hands slightly wider than shoulder-width apart, and place the barbell on your upper back. Squat down until your thighs are parallel to the ground, and then stand back up, extending your legs fully. Aim for 3 sets of 8-12 reps.
2. Leg Press
The leg press is a compound exercise that targets the quads, hamstrings, and glutes. To perform this exercise, sit in the leg press machine with your feet shoulder-width apart and push the platform away from your body, extending your legs fully. Slowly lower the platform back down towards your body, and repeat. Aim for 3 sets of 8-12 reps.
3. Leg Extensions
Leg extensions are an isolation exercise that specifically targets the quads. To perform this exercise, sit in the leg extension machine with your legs hanging off the edge of the seat. Extend your legs fully, lifting the weight up towards the ceiling. Slowly lower the weight back down, and repeat. Aim for 3 sets of 8-12 reps.
4. Calf Raises
Calf raises are an isolation exercise that specifically targets the calves. To perform this exercise, stand with your feet shoulder-width apart, holding a dumbbell in each hand. Rise up onto the balls of your feet, lifting your heels off the ground. Slowly lower your heels back down, and repeat. Aim for 3 sets of 15-20 reps.
5. Seated Calf Raises
Seated calf raises are another isolation exercise that specifically targets the calves. To perform this exercise, sit in the calf raise machine with your knees bent at a 90-degree angle. Place your feet on the platform, and raise your heels up towards the ceiling. Slowly lower your heels back down, and repeat. Aim for 3 sets of 15-20 reps.
6. Lunges
Lunges are a compound exercise that targets the quads, hamstrings, and glutes. To perform this exercise, stand with your feet hip-width apart, and take a big step forward with your right foot. Bend your knees, lowering your body down towards the ground. Push back up to the starting position, and repeat with your left foot. Aim for 3 sets of 8-12 reps per leg.
7. Romanian Deadlifts
Romanian deadlifts are a compound exercise that target the hamstrings and glutes. To perform this exercise, stand with your feet hip-width apart, holding a barbell in front of your thighs. Hinge forward at the hips, lowering the barbell down