After taking the overall (as a light-heavy) at the 2007 Emerald Cup, 5’5″ Nathan Detracy won the middleweight class of the 2008 USA Championships and then triumphed in the same class at the 2009 Nationals. He owns the gym Evolution Fitness in Bellevue, Washington. Detracy details the finer points of his quad training and provides a typical quad routine.
DETRACY’S QUAD POINTERS
* I alternate between doing one-leg lunges first (as in the routine seen here) or squats first (four sets of 15).
• Lunges are by far the best exercise for legs. I do them unilaterally and go very deep on each rep.
• Leg presses are done on either a vertical or seated machine and with a wide stance and toes pointed out.
• For hacks, my feet are close together and low on the platform.
• One week I do leg extensions sitting back with the pads low on my shins. The next week I do them sitting forward with the pads high on my shins. Either way, I point my toes out to focus more on my outer quads.
DETRACY’S QUAD ROUTINE
EXERCISE SETS REPS
Dumbbell one-leg lunges 3 15
Squats 3 20
Leg presses 3 20
Hack squats 3 20
Leg extensions 3-4
Source: FLEX
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