weak quads

A

azor

0
I am in the process of losing weight. I do as much cardio as I can, mostly jogging, but I also try to lift weights 2-3 days a week. I usually do two sets of 12 reps on every machine in my gym. I set the weight so that my muscles begin to struggle by the end of the second set. In two years, my muscles in general have toned up a little (my pecs and arms particualrly), and I have gained a some strength over all.

For some reason, the only muscle group that I have a lot of difficulty with is my quads. When I use the leg extension machine, I usually can only lift about 60-70 lbs, and my legs generally give out by the 8 to 10 reps. My quads are usually aching by that point. I really don't have this problem with any other muscle group.

I'm a "stocky" guy, and have always had large thighs and cavles. I would think that my quads would be stronger than other muscle groups, but that isn't the case. What exercises can I do to strengthen (and maybe tone) my quads? Why would my quads be less in shape than other muscles? I jog 5-6 times a week, doesn't that help strengthen leg muscles too?

Thanks. Greg.
 
squats, hack squats, front squats, leg press. deads do hit the quads, but its such a limited ROM, and does more for the lower back.

leg extensions won't work the entire muscle, but I recommend them as a way to warm up your knees prior to heavy leg press/hip sled, and squats.

MAKE SURE you're performing squats with perfect form. ask for help. you don't wanna injure your back.
 
Try invisible chair exercises against a wall or against a medicine ball and a wall. Hold these for as long as possible at 90 degrees-- you'll feel the burn and start shaking eventually. Never exhaust yourself and just fall over. Work until you're about to die or are dying and then stand up.

This did wonders for my quads, but left my glutes and hamstrings unworked, so make sure to keep the squats in there.
 
I agree. A good thing to do in your position is to use body weight exercises, if you can only do 70 lbs with your quads. Which reminds me, hindu squats are another great exercise, but might be for you when you get the muscles stengthened.

Also look into sprinting or stair stepping/stair running.

-edit-

azor said:
I jog 5-6 times a week, doesn't that help strengthen leg muscles too?

Thanks. Greg.
Click to expand...

If you're jogging distances, then it works your heart and lungs more. Plus, jogging isn't running. When you jog, a lot of energy is displaced from your muscles as opposed to running or sprinting.
 
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I see.

I do a moderate amount of stair stepping. Tried stair running and i just about keeled over!

I have very little time to work out as it is. Machines help me to save time. I do plan to begin working with free weights when i have my weight where i want it (10 more pounds). Then I plan to learn more about lifting weights.

I have been doing squats this week, and man my quads are sore. It's a good pain tho. If there is such a thing.

Thanks again for the help guys.

Greg
 
I'd love to . . . if I knew what I was doing . . . or had any extra time to learn. :-(

Can anyone suggest a book or two that can guide me through the process? I'm not completely ignorant about weight training, but I'm certainly a novice.

Plus I don't necessarily want "mass." Tho a little definition and strength might be nice.
 
FYI, the more 'mass' you have, the more calories your body needs to maintain that mass, which makes cutting (leaning out to achieve better definition) a little easier/faster.

As for a book to help you, this isn't the end all be all Bible of weight training, but it's a good read for a 'novice'.
The Edge: Ben and Joe Weider's Guide to Ultimate Strength, Speed, and Stamina


It covers diet, training, has a whole 16 week program to start you off too, adn explains periodizing (which just means from time to time you change % of weight lifted, # of sets and # of reps to keep the muscles from adapting to your routine, and for better overall strength & endurance...depends a lot on your goals as to how you lift and eat)

More or less, free weights are like machines, without the levers and pulleys. You'll wnat to reduce weight at first, because your stabilizing muscles likely won't be up to speed with the primary movers.
Example: you can machine bench press 150lbs, but on a freeweight bench press, you might only be able to hit 135, because your shoulders and lats are doing more work. but a month from now, you'll be at 150lbs on the free weights (possibly higher), and you work a few additional muscles, thus using a few more calories.

You probably found that free squats are REALLY hard, take up a ton of energy, and sometimes when going heavy, may just make you puke (I'm serious).
 
Excellent. Thanks for the advice. I have some reading material for the near future. Maybe this book will get me jump started.

I have only been doing light squats for a week now. I have to say that I'm surprised what 24 squats every other day can do. My leg muscles are rather sore. Well they feel better today than they did the past few days. It ain't agonizing, but I have an idea what you mean.

Thanks again everyone. I really appreaciate the guidance.

Greg
 
I picked up The Edge over the weekend and read about half of it. I am both eager and nervous to start my weight training regimen (tomorrow will be my first day). Overall, I'm hoping it will make jogging a little easier, and help me trim down a bit.

How long does it take to start seeing results from weight training?
 
Gentics, intensity, nutriton, sleep, routine all play a role. Good routine with a decent diet you should see results in 4 to 6 weeks, just a guess.
 
being new to weight training, you'll likely see some results in 6 weeks...mostly in strength gained, but a little size/definition too, IF your diet is good.
 
My diet is very (boring) good at the moment. I still have a "beer" day once every other week, but I'm losing weight consistently so I'm not too worried.

Had my first weight training day this morning. DAMN that was tiring, and I'm taking it easy for now. Feels good to have one day down, though. Still have a lot to learn, but at least I'm on my way.

As always, thanks everyone!

greg
 
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