How to get pro player's quads and thighs?

Discussion in 'Health & Fitness' started by Artreddy, Jul 14, 2017.

  1. Artreddy

    Artreddy New User

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    Berdych, Federer, Murray all have great quad muscles. My personal experience tells me doing squats alone won't get all around muscles like the pros have. They seem to do variety of workouts to get those front, left, right quad muscles. If y'all know any workouts, please share here. Thanks!
     
    Last edited: Jul 14, 2017
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  2. r2473

    r2473 G.O.A.T.

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    Bicep curls in the squat rack
     
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  3. MasterZeb

    MasterZeb Professional

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    Main one of course is squats. Leg curls and leg extensions are extremely bad for your knees so should only be done as warm up/ or cool down exercises and not too heavy.
     
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  4. Noveson

    Noveson Hall of Fame

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    Leg extensions yes, leg curls there's a lot of debate on. If you're doing them on one of those machines where you lie down and you aren't swinging the weight up they are fine. The seated ones have the same problems as seated leg extensions, shear force on the knee.

    Frankly there's no reason to do leg extensions when things like split squats/lunges/and step ups exist.
     
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  5. Rattler

    Rattler Semi-Pro

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    Bicycling, jogging, lunges, weighted step-ups, squats (back, front, & hack) leg extentions (hold on to the handles and keep your butt pines in the seat), and simple walking
     
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  6. wings56

    wings56 Hall of Fame

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    +2
     
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  7. wings56

    wings56 Hall of Fame

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    Squats will grow your quads, but you're better off spending more of your time on plyometric style workout if you're going for functionality.

    If you just want to grow your quads then get on the leg press and some leg extensions. You might get lucky and blow out your knees at the same time
     
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  8. dgold44

    dgold44 Legend

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    Who wants big legs ???
     
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  9. wings56

    wings56 Hall of Fame

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    It makes finding pants a real pain
     
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  10. Ramon

    Ramon Hall of Fame

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    Back squats just below parallel are the main exercise for quads. To change things up you can also do front squats and leg presses. Front squats target the quads more than back squats. Only problem is, you won't be able to do as much weight, and if your form is off you could be limited by other factors like your wrists or the bar falling off your shoulder, but it's a great exercise to improve your mobility and work your core. For hamstrings, I like to do Romanian deadlifts, which has the added benefit of improving your conventional deadlift by involving your posterior chain.
     
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  11. Rattler

    Rattler Semi-Pro

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    Not if you do it correctly. Hire a trainer for a few (3 or 4 max) sessions, and specifically concentrate on compound exercises, squats dead lifts, hack squats, etc. ...

    Take your time and watch the trainers at the gym, like tennis players or coaches there or those who are better or better suited for you than others. Properly doing the exercises both physically and your mental approach will almost certainly reduce your probability to injury to almost nil. The hardest part is controlling the mental focus and the ego though.
     
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  12. Ramon

    Ramon Hall of Fame

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    Squats and plyo actually work well together. One of the best tips I learned recently is to warm up with a few explosive movements before doing squats. This could be something like box jumps or frog jumps, not a lot, just enough to get warmed up. This gets your neurons firing so your squats will be more explosive.
     
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  13. LeeD

    LeeD Bionic Poster

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    Train like a pro tennis player, for 14 years, easy.
     
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  14. Mac33

    Mac33 Professional

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    I'm 52 and have tiny chicken legs (21 inches) at their peak.

    I stopped playing tennis for a week due to a sore knee and they seem to have shrunk a bit!

    They get my 70kg around the court pretty fast so I'm not complaining.

    Thick legs are good for top end speed like in a 100 metre sprint,skinny legs are not much slower off the mark as they tend to be more agile.
     
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  15. MajesticMoose

    MajesticMoose Semi-Pro

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    Lots of leg curls, lunges, sprints, squats. Anything that can work those muscles will help. Just have to stay consistent at it.
     
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  16. nytennisaddict

    nytennisaddict Legend

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    lol... with 5 1/2lb weights on each side.
     
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  17. nytennisaddict

    nytennisaddict Legend

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    definitely don't want big legs... just very dense, wiry explosiveness....
    this kid might know a thing or two:
     
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  18. OnTheLine

    OnTheLine Semi-Pro

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    FYI, unless you don't like your knees, don't do leg extensions. Ask any good personal trainer, they wreck knees at even low weights. Do squats or leg press instead, and don't neglect the hamstrings ... for optimal knee health and performance, you want your hamstrings to be matched in strength to your quads ... not easy to do but makes a world of difference.

    1. Play a lot of tennis
    2. Plyometrics ... with and without bands, including lunges with and without weights
    3. Play more tennis

    Get enough protein in your diet to be able to build muscle.

    Also, not everyone will genetically be able to build large muscles .... wouldn't it be better to just be the strongest you can be without worrying about size?

    BTW, I am one of those that builds muscle stupid fast, it makes shopping for clothing a real pain.
     
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  19. Sirius Black

    Sirius Black Hall of Fame

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    Pro tip. Don't ask personal trainers anything
     
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  20. ChaelAZ

    ChaelAZ Semi-Pro

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    I have decent quads, and like the strong tennis player leg look. I use bleacher sprints, box jumps, weighted and body weight squats, lunges, and such.


    Sent from my iPhone using Tapatalk
     
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  21. robok9

    robok9 Semi-Pro

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    Agreed. Not saying there aren't good personal trainers, but all it means is that they paid a bunch of money to take a days worth of classes for a certificate. Literally anyone can become a personal trainer in a couple days.

    My advice would be barbell squats as well. They've made my legs bigger and stronger, and I've seen a massive improvement to my tennis movement as a result. Just make sure you're using good form and hitting proper depth in the motion otherwise "leg day" just becomes "patellar tendon day."
     
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  22. Sentinel

    Sentinel Bionic Poster

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