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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
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
Nigel Griffith . 2018-08-25
Really appreciate the detail of your vids. Good stuff.
121 2 . Reply
Shaun Morin . 2018-08-21
How about the Zercher Squat? What's activated the most doing Zercher Squats?
121 2 . Reply
J DC . 2018-08-18
I dont agree with what you say in 4:20 because i have knee valgum (foot pointing inside) and i have a disbalance having a stronger Vastus medialis, NOT vastus lateralis. so i would say its the opposite you say...
121 2 . Reply
Mark Wood . 2018-08-18
Thank you so much great usable knowledge here - your awesome. this video answered many questions I have had about quads and development for years - tremendous value here...
121 2 . Reply
Jonathan Masters . 2018-08-16
Jeff nippard makes my nips hard
121 2 . Reply
Chris Johns . 2018-08-15
I want my quads to be like yours and then I'll go easy on them
121 2 . Reply
Buckeyes 429 . 2018-08-14
Jeff, question.  can I substitute seated squat press for squats due to prior back injury?
121 2 . Reply
Jonathan Arias . 2018-08-13
AMAZING!!
121 2 . Reply
Paul House . 2018-08-09
The intelligence this guy brings to moving limbs under stress is unmeasurable he v takes confusion and makes it logical to a 1 week old, well done
121 2 . Reply
Haraldur Egilsson . 2018-08-09
Wow! Thanks for sharing that!
121 2 . Reply
StyrbjornStarke . 2018-08-08
Crazy ass logic
121 2 . Reply
Aniruddh Mishra . 2018-08-05
Jeff as someone who's been watching your videos for a while now I just wanted to share that this science based content has inspired me to get into the gym after an absence of years. Kudos man!
Off i go to strcng.com to buy a program now.
Keep up the awesome work.
121 2 . Reply
Functional contractions . 2018-08-04
121 2 . Reply
Gunshow0 . 2018-08-01
I’d kill an entire family of ants for that physique of yours god damn it
121 2 . Reply
Rebecca Lupé . 2018-07-31
Absolutely superb video. Thank you, I can see you've put a huge amount of work in, and have hence created something really helpful.
121 2 . Reply
milo357 . 2018-07-25
That guy looks delicious.
121 2 . Reply
Andrew B . 2018-07-18
0:10 The greatest, most perfect physique of all time.
121 2 . Reply
bobanyfingelf . 2018-07-16
Great video dued....i love the scientific detail - just the right amount...thanks!
121 2 . Reply
FlawlessOldie . 2018-07-12
Ma Nippa.
121 2 . Reply
Rukie F . 2018-07-10
Got my sub thanks for the advice
121 2 . Reply
Plate Smacker . 2018-07-08
My favorite Natty scientist brah... Why does everyone feel the need to discredit the leg extension. I love the squat, I am a squat fanboy... but I also know that the leg extension can add serious MASS to the quads.
121 2 . Reply
DLCShark . 2018-07-07
Gonna use some of this info to help me achieve that outer quad sweep.
121 2 . Reply
Ikramul Hoque . 2018-07-07
Solid video - subscribed
121 2 . Reply
It's just M3 . 2018-07-07
How tall is he??
121 2 . Reply
Marc Wittkowski . 2018-07-05
I needed some motivation to start my leg workout. Thanks for that ;-)
121 2 . Reply
illriginalized . 2018-07-04
Any reason why the medial (upper portion of the quad) would be so much more meatier than the heads closer to the knee cap? I do back squats, hack squats, leg press, and leg extensions.
121 2 . Reply
Gunslingerheel . 2018-07-04
Hey Jeff thanks for the great science. What do you think of Sissy squats?
121 2 . Reply
MISTER GREEN . 2018-07-01
Damn you're voice doesn't match your face
121 2 . Reply
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