mind pump strength training

1516: The Best Quad Building Exercises, the Fastest Way to Recover from Soreness, How to Know When to Stop a Reverse Diet & More | Mind Pump

Key Takeaways

  • Hack squats are good for people with poor ankle mobility and will help build quads faster than leg press
  • Movements for biggest gains in quads: barbell squats; Bulgarian split squats; deep, full range of motion squat; sets of high reps at 12-20
  • To help sore muscles, nothing beats moving – try deep stretching, mobility work, resistance bands
  • Diet is not one size fits all but in general, stop a reverse diet when hormones feel back in balance, sleep is good, and you’ve reached a caloric intake you can cut from
  • Adding running to a weightlifting routine depends on which exercise you prioritize: if endurance is more important, run first; if weightlifting is more important, lift first

Introduction

In this episode, the guys host a Q&A and answer listener questions about the best exercises to build quads, the quickest way to recover from soreness, when to stop a reverse diet, and how to add running to a weightlifting routine.

The Mind Pump hosts are Sal Di Stefano (IG: @mindpumpsal), Adam Schafer (IG: @mindpumpadam) and Justin Andrews (IG: @mindpumpjustin).

Best Exercises To Build Quads

  • In general, it would be good to introduce new movements if you’ve been in the same routine for a while
  • Upper legs tend to respond quite well to exercise
  • Leg presses tend to be short-range, not a full range of motion
  • If you can’t do an ass to grass barbell squat because of poor ankle mobility – try a hack squat
  • Moves for strong quads: barbell squats; Bulgarian split squats; deep, full range of motion squat; sets of high reps at 12-20
  • If you don’t train much, squats are the quickest and best way to build muscle in entire legs
  • Elevate heels in front squats if you’ve perfected loading the standard squad

How To Recover From Soreness

  • Move! Nothing beats movement to get rid of soreness
  • Sauna, ice bath, massage help – but you have to move
  • Try: light intensity work, mobility, bands, deep stretch – and stay well hydrated

When To Stop A Reverse Diet

  • Diet is not one-size-fits-all
  • In general, stop a reverse diet when hormones feel back in balance, sleep is good, and you’ve reached a calorie count you can cut from
  • If you’re building muscle and starting to get to a high-calorie point where you can barely keep up with eating – start the cut

How To Add Running To A Weightlifting Routine

  • Run after weightlifting or on days off
  • Depends on priority: if endurance is more important, run first; if weightlifting is more important, lift first
  • Whichever exercise is at the beginning of the workout is the one you tend to improve the most
  • You can also run one mile before training without cutting into gains
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Notes By Maryann

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