OLD SCHOOL
"My legs were never an outstanding muscle group, as they resemble those of a track athlete instead of a bodybuilder," says Dave Draper modestly when asked how he constructed his super-shredded quads. "I worked high volume then, training thighs twice a week. I'd usually begin with sissy squats, a long-forgotten yet interesting leg-maker that does not require equipment, getting five sets of 15-20 reps. The burn was amazing. I followed this with five sets of 12-15 leg presses performed on a homemade Muscle Beach version of the 90-degree overhead machine. The pump was glorious. Leg extentions and leg curls superstted for five sets of 10-12 was the finale. It was the world's greatest exersise, but that lack of knowledge saved my knees and lower back, allowing me not only to go heavier nowadays but also to walk well in my later years!"
NEW SCHOOL
No, Stop'n'Go is not a convienience store, it's Chris Cook's Secret Smith-machine weapon for advanced quad development. "I prepare teh machine for squats, but I set the stops only 25% of the way down," he explains. "I will do four repititions in thsi position, then lower the stops to 50%, do another four reps, then take them away completely and do four full-range squats at the end. That is one complete set. But here is teh trick: Squat down so the bar just barely touches the stops, pause a moment for a full count of 2, then drive the weight up from the bottom as hard as you can. So the flexed position is the actual start. This technique has allowed me to push my body to higher extremes because it takes out the fear of injuring yourself when squatting heavy. And it has really changed the look of my quads: They are fuller, with a sick, thick teardrop, and a deep outer sweep.
