Welcome to the Get Fit Guys quick and dirty tips to get moving and shape up.

My name is Brock Armstrong and I'm the Get Fit Guy.

Getting huge, well, it isn't required to get fit, but it can be a fun short-term goal.

And even if you don't really want huge quads, well, there are many

reasons to make them stronger. And that's what we're going to get into today. Because recently,

I got a call on the good old get-fit guy hotline from a listener named Dion who asked this.

I just have to know, what is the recipe for huge quads?

I know you have to eat right and do resistance training, but what exactly, like, will make

my quads huge.

Okay.

While I'm not a bodybuilder, nor do I think we need to have huge muscles in order to be fit and healthy,

I do completely appreciate where Dion is coming from. We all have bucket list goals that go beyond being

healthy and fit. I mean, personally, I've done more than 50 races of varying lengths between 5K runs to Ironman triathlons,

knowing full well that I was going too far, literally and figuratively.

So without straying too much from my own fitness and health raison d'être,

let's look at how to build some powerful and perhaps huge quads.

First, the quadricept or quads are the four muscles located on the front of your leg or your thigh.

Those four muscles contract together to either flex, lift, the hip, or extend and straighten the knee.

Sounds simple, right? Well, it kind of is. The four muscles that make up the quadriceps are

the rectus femoris, the vastus lateralis, the vastus medialis, which includes the often envied vastus medialis oblique or VMO, which looks pretty awesome, and the vastest intermedious.

So, when we think about exercising the quadriceps, we focus on moving the hip from an extended to a flexed position by bending the joint, and also moving the knee from a

flexed to an extended position by straightening that joint. Now, anatomically speaking, the quadriceps are

...