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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
RaImJustSayin . 2019-01-24
Thanks this was awesome...bout to crush squats now
121 2 . Reply
Brodie Fus . 2019-01-24
I just wanna know how to build my legs🤦🏼‍♂️
121 2 . Reply
Mike Lintz . 2019-01-22
I can't thank you enough for this highly informative upload! I had several questions concerning my overall quad development and knee vulnerability during leg extensions and you hit the nail on the head. I'm subscribing and eagerly awaiting future content as fitness is now my favored and most practiced hobby and passion. Again, thanks man!
121 2 . Reply
Marcel Wolf . 2019-01-21
There is nothing wrong with muscular legs but too big legs makes your upper body looks smaller and you walk like a duck.... Same for your shoulders. If they are too big, your arms look smaller. That people is ecstatics....
121 2 . Reply
mrjon75 . 2019-01-21
GREAT video!
121 2 . Reply
Bill Stoger . 2019-01-20
12 to 18 WEEKLY SETS???
121 2 . Reply
R D . 2019-01-18
Damn you are short
121 2 . Reply
TheJusticefornone . 2019-01-16
Is 4 sets of 10, 2 times a week good for maximizing quad development?
121 2 . Reply
Madness Mercy . 2019-01-12
Great vid
121 2 . Reply
satya raghavendra . 2019-01-12
Excellent
121 2 . Reply
pvtrichardsonbr . 2019-01-10
Cant squat so....fuck
121 2 . Reply
Bryton Barnes . 2019-01-10
Two quick things if you could answer. I noticed in this video that you have running shoes (foam), and when you squat to depth your knee passes over the toe line. I've always been told that both were a BIG no-no due to the strain it puts on the tendons in the knee. Any truth behind this logic?
121 2 . Reply
Warren D . 2019-01-09
Good job on explaining front vs rear squat benefits! I always knew the front kicked my butt more for some reason
121 2 . Reply
sparlin . 2019-01-08
Great info, ty! This video made me subscribe!
121 2 . Reply
effin BABOOEY . 2019-01-08
Instructions unclear...dick caught in blender
121 2 . Reply
Alec . 2019-01-07
Do all of this, oh and be 5’5
121 2 . Reply
Bety Martinez . 2019-01-06
Great video!
121 2 . Reply
Musaed Jasem . 2019-01-03
How much do you weigh Jeff
121 2 . Reply
rising surfer . 2018-12-31
Can I use the smith machine to do squats (I know it's not ideal but my balance is poor). Otherwise, only the seated machines are the ones I can use
121 2 . Reply
Santana H. . 2018-12-27
Excellent video bro!!
121 2 . Reply
Chance Roberts . 2018-12-27
1:45 front squat hit different muscles harder in the quads then back squats Vice versa.
For those interested
121 2 . Reply
Brandon Garrett . 2018-12-26
Dude is it just or does anyone else not feel it in there legs when they squat ?
121 2 . Reply
Salem Alayed . 2018-12-23
One of the best explanatory and athletic videos I’ve ever seen! Subscribing for that👍👍
121 2 . Reply
James Ramsey . 2018-12-19
As a sports-performance Ph.D. student, I am extremely impressed with your videos.
121 2 . Reply
Mike Greer . 2018-12-19
Think about it,most people are on their legs all day and more.that means to me,leg work should be very intense,to get growth.as heavy as possible with good form.and then sets with so many reps you vomit.thats a good leg workout.
121 2 . Reply
Mike Greer . 2018-12-19
So heavy dead lifts are worthless?
121 2 . Reply
Jorge Sanders . 2018-12-17
Fantastic video Lot of science behind it 👏👏👏👏👏
121 2 . Reply
Call Boy . 2018-12-15
I go little bit down from 90° digree in sqads is it fine?
121 2 . Reply
Derek F . 2018-12-14
I ran into two of you videos tonight. Good stuff! Science makes everything better...I think.
121 2 . Reply
Ricardo J . 2018-12-12
if quads actually have 6 muscles... therefore, they are called sex?
121 2 . Reply
Ripe バツ . 2018-12-10
Damn your swole af
121 2 . Reply
JDChicago . 2018-12-10
This might be the best I have ever seen bringing the science and many of the routine options to life. Thanks
121 2 . Reply
Michael Kawashima . 2018-12-03
half way through but great information Jeff! Nice editing as well
121 2 . Reply
aidou97 . 2018-12-02
I just don't understand why I have to train a certain muscle like quads twice per week to make it grow and then make time for all the other muscle groups at the same time? That would mean that I have either have to train 2 hours every day or twice a day. That's really hard as a working professional. I already train 5 times a week for an hour to 1.5 hours everyday.
121 2 . Reply
J John . 2018-11-28
I have really bad muscle imbalance due to a broken upper leg and was looking for some single leg workouts. Do you have any suggestions?
121 2 . Reply
Anonymous . 2018-11-28
GREAT video
121 2 . Reply
Mwadjuma Mukamfizi . 2018-11-26
👌🏾👌🏾👌🏾👍🏾
121 2 . Reply
IPT Fitness Hanford Ca. . 2018-11-23
well done...explanation broke down with studies for reference great stuff...plus you do not DRONE on with philosophy or rants about your outfits...lol
121 2 . Reply
FUNCTIONAL CONTRACTIONS . 2018-11-23
121 2 . Reply
Nobody . . 2018-11-23
Basically; say science = stupid mf clicking it .
121 2 . Reply
Chino Torres . 2018-11-21
Lots of good info....
121 2 . Reply
Victor Angeles . 2018-11-21
Did y’all notice what happened at 1:43? (Stap...)
121 2 . Reply
Linzey Leinart . 2018-11-19
Great video!!! Love the sources.
121 2 . Reply
divesh kumar . 2018-11-17
Great information thank you
this video is very short and more informative must watch

https://youtu.be/hxpTeMweBlw
121 2 . Reply
muP8085 . 2018-11-17
Was matt damon narrating??
121 2 . Reply
Eric Turino . 2018-11-16
Loved the video good advice
121 2 . Reply
Jamal Gaylor . 2018-11-16
I’ve worked at this same gym before
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