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The Most Scientific Way to Train QUADS | Quad Training Science Explained

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IN THIS VIDEO ▹

Scientific References:

Cadaveric Studies:
‣ https://www.ncbi.nlm.nih.gov/pubmed/22218383
‣ https://www.ncbi.nlm.nih.gov/pubmed/26732825

Muscle Fiber Composition:
‣https://www.strengthandconditioningresearch.com/muscles/quadriceps/#4

Torques in the Squat vs Front Squat:
‣ http://2x4strength.com/

Front Squats:
‣ https://www.ncbi.nlm.nih.gov/pubmed/26252837
‣ https://www.ncbi.nlm.nih.gov/pubmed/25630691

Squat Depth:
‣ https://www.ncbi.nlm.nih.gov/pubmed/23604798
‣ https://www.ncbi.nlm.nih.gov/pubmed/26252837

Squat Stance Width:
‣ https://www.ncbi.nlm.nih.gov/pubmed/10188748
‣ https://www.ncbi.nlm.nih.gov/pubmed/19130646
‣ https://www.ncbi.nlm.nih.gov/pubmed/11404665
‣ https://www.ncbi.nlm.nih.gov/pubmed/18975260

EMG Activation on Lunges, Step Ups, Extensions, etc:
‣ https://www.ncbi.nlm.nih.gov/pubmed/18975260

Leg Extensions and Foot Position:
‣ https://www.ncbi.nlm.nih.gov/pubmed/16437818
‣https://www.researchgate.net/publication/232217996_An_Electromyographical_Comparison_of_the_Squat_and_Knee_Extension_Exercises

Leg Extension Safety:
‣ http://nicktumminello.com/2011/05/are-leg-extensions-good-or-bad-safe-or-dangerous-effective-or-a-waste-of-time-functional-or-nonfunctional-exercise-expert-brad-schoenfeld-has-the-surprising-answers/

Quad Training Volume and Frequency:
‣ https://renaissanceperiodization.com/quad-training-tips-hypertrophy/

Video Clip Attribution:
‣ https://www.youtube.com/watch?v=BS-oRydlnCE
‣ https://www.youtube.com/watch?v=VvVpJZeJyNE
‣ https://www.youtube.com/watch?v=8fulA0RGzDU

The quad anatomy sketches are originals created by CaptainPeru:
‣ https://www.instagram.com/capitanperu/

Research assistant: Max Edsey
[email protected]

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This video was edited by Jeff Nippard using Final Cut Pro X

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50 Comments

    Popular Comments:

Jeff Nippard . 2017-11-30
I hope you guys enjoy the video and take away some new strategies for maximizing the development of your quads! After producing a good deal of vlog-style content, I was itching to do a science-explained edit again and I've got another (slightly off-topic) one on the way next week! Anyway, all the scientific references organized by order of appearance and topic can be found in the description box for your own reading. Please share this video with anyone you think may find it helpful, or who hasn't found my channel yet. Thanks again guys for the continued support! Peace!
121 2 . Reply
Phil Conway . 2018-11-13
Great research and presentation of findings. I agree entirely. My back squat was lagging until I added front squats, and both growth and strength shot-up far quicker once front squats were incorporated into my full routine.


Subbed.
121 2 . Reply
ShinAlpha117 . 2018-11-13
hmmm i cant seem to do atg i always butt wink once i go past parallel... :(
121 2 . Reply
Matthew Ramos . 2018-11-12
Is there any female version of this dude because my girlfriend wants help with all this
121 2 . Reply
bryan robinson . 2018-11-11
So it’s not leg position it’s foot position . Got it 🙂
121 2 . Reply
Kasper Jensen . 2018-11-10
2:02 Look at the standard error... its extremely high. Not even close to any statistical significance
121 2 . Reply
Jub-Jub The Iguana . 2018-11-09
without any kind of AS you grow NOTHING !!!
and doesn't matter how many repetition you do. and how much waight you can lift.
ADMIT IT !!!
121 2 . Reply
DJ Crittenden . 2018-11-07
knowledgeable.
121 2 . Reply
josef marthe . 2018-11-06
complete and swift intelligence backed with evidence to convince me to keep watching/learning, sir i applaud you.
121 2 . Reply
D25F91 . 2018-11-06
All your science explained vids are awesome! Wish I found your channel YEARS sooner! Thanks for all the work and effort you put into your vids man!!
121 2 . Reply
MOTH FITNESS . 2018-11-04
I love your videos dude they help a lot !!!!
121 2 . Reply
Eman Williams . 2018-10-22
Videos are cool but dude is really short. Body composition is stout...lol
121 2 . Reply
luke whitehead . 2018-10-20
Brilliant comprehensive guidance. Thanks.
121 2 . Reply
God is my fortress VerHalen . 2018-10-19
Ive watched pretty much every science explained video. They're very well done.
121 2 . Reply
ScottyC . 2018-10-17
Good vid thankyou!
121 2 . Reply
jojo laugh or lift . 2018-10-13
Every time I watch a science explained video it's exactly like drinking Nyquil I hate doing it but I know i need to and sometimes it makes me sleepy
121 2 . Reply
Mared83 . 2018-10-11
the best video for what squat is all about
121 2 . Reply
anthony catapano . 2018-10-10
how does this video have any thumbs down lmao.. very well done.
121 2 . Reply
brad ojugo . 2018-10-04
i love the scientific approach to your training its help me learn new things about training in general. great video
121 2 . Reply
jinjurbreadman . 2018-10-04
so what's the best exercise for vastus medialis? leg extension or front squat? or other?
121 2 . Reply
Haider Elshemari . 2018-10-03
Wow. This video 🙏🏼🙏🏼🙏🏼👏🏼👏🏼👏🏼❤️❤️ thanks man that is awesome
121 2 . Reply
Boris Gerster . 2018-10-02
Shorts 2 sizes to small mate;-)
121 2 . Reply
Jay Warney . 2018-10-01
Holy shit, are you training at Florida Extreme in this video in Jacksonville, FL? Used to train there everyday. haha. Great videos man, thanks a lot!
121 2 . Reply
stiffdogg06 . 2018-10-01
I tore my ACL and MCL which I had repaired 2 years ago. Do you advise against doing leg extensions?
121 2 . Reply
zeleni sok . 2018-09-30
Regarding squat width, yes, quad activation is the same in narrow and wide squats, but glute activation is different. Meaning you can get a better quad workout with narrow squats than with wide squats using the same weight - do to the lesser involvement of the glutes. Also it's the same with squat depth, there is more glute activation in deeper squats, so if one wants to target the quads, it's best to stop at parallel and not go deeper.
121 2 . Reply
Robert Reid . 2018-09-30
Arnold has a v or more accurate..a Y frame..not an x u bumtwit
121 2 . Reply
kranmaster . 2018-09-28
Great video. Direct to the point, concise, and with properly cited information.
121 2 . Reply
James Ray . 2018-09-26
Rule number 1 to teaching about weight lifting to the masses on youtube or anywhere for that matter....
NEVER NEVER NEVER, use irresponsible steroid using examples in your teaching as you see all throughout this video. Thumbs down 100%
121 2 . Reply
devin patterson . 2018-09-25
it's all about the sissy squats.
121 2 . Reply
Roktim chakraborty . 2018-09-22
Man i love your vdos
121 2 . Reply
learning 1st . 2018-09-22
Thank you
121 2 . Reply
Zooney . 2018-09-21
whats the first song??? nice vid bro
121 2 . Reply
H. Alexius F. . 2018-09-20
Excellent video! Subscribed!
121 2 . Reply
Matthew Eisenhuth . 2018-09-20
wow you are fucking awesome
121 2 . Reply
Quarter Mile . 2018-09-18
Dude, no major homo, im in love with your physic.
121 2 . Reply
Gio Vanni . 2018-09-17
i actually learned a lot from this, thanks
121 2 . Reply
Yasir Akbar . 2018-09-12
wht is squad
121 2 . Reply
joe said . 2018-09-11
im 50 years old & iv been training for 9 months , & i like your way & training vids thanks
121 2 . Reply
Gustav Madsen . 2018-09-09
Hello Jeff and everyone else willing to help.
My inner quad muscle (known as teardrop muscle) is smaller than the others and I don’t know how to hit it more directly. Is there anything special I can do or some foot position that will activate it more during my leg workouts
121 2 . Reply
Mustafa Farah . 2018-09-09
Very informative, thanks
121 2 . Reply
Sonortubelug . 2018-09-06
Front squat. Rarely do I see people doing them. Plus, it'll give you a super strong upper back which should contribute to your bench and deadlift going up.
121 2 . Reply
So Tree . 2018-09-05
How do I stay motivated
121 2 . Reply
bobobo boboboo . 2018-09-04
what a great channel
121 2 . Reply
Ashley Toft . 2018-09-02
Deadlift and squats are my favourite lifts which makes leg days my favourite by far
121 2 . Reply
Divine Dancer . 2018-08-31
What is your experience? Depending on other's findings, parasite s
121 2 . Reply
Lovely Lady . 2018-08-30
Such a great video! It really helped me a lot. I’m working to grow my legs bigger. This video was very insightful and helpful thank you
121 2 . Reply
thelaurels13 . 2018-08-27
Nothing worse than seeing those guys in the gym with huge chest and arms and then skinny ass legs like drain pipes. When I see guys in the gym I always look at their legs, now if dude’s got a great pair of quads, you know he’s no 6 times a week bench press pussy!
121 2 . Reply
forearm . 2018-08-27
The difference of views between this one and the ''How to train ARMS'' video is scary.
121 2 . Reply
glenn yarzagaray . 2018-08-27
Cool
121 2 . Reply
Caolan Connolly . 2018-08-26
Damn. This is bloody fantastic. Need more videos like this instead of stupid bro-science videos. Keep up the good work!
121 2 . Reply