Leg Day Hits Different with These 15 Quad-Building Moves

Plus, we’ve got diet plans that fuel the world’s strongest athletes to workouts that redefine what’s possible.

December 02, 2024 • Estimated Reading Time: 9 minutes

From squats to leg presses, these 15 quad exercises are here to make your leg day unforgettable. This lineup includes old-school classics and modern favorites, catering to everyone from gym beginners to seasoned lifters. Whether you want to boost strength, grow muscle, or perfect your athletic performance, these movements have you covered. [Get the full list of quad blasters.]

The reigning Mr. Olympia champ, Samson Dauda, is gearing up for the 2025 Arnold Classic with a high-octane diet plan. His full day of eating includes over 6,000 calories, balancing indulgent and disciplined meals to support his monumental physique. Dauda’s approach highlights precision, with meals timed for maximum nutrient absorption and performance benefits. The takeaway? To become a champion, you’ve got to eat like one. [See what’s on Dauda’s plate.]

Pro bodybuilder Mike Sommerfeld is living up to his nickname with a bulk plan designed for serious muscle growth. His full day of eating combines calorie-dense foods with strategic nutrient timing to hit massive daily macro targets. Sommerfeld’s diet isn’t just about the numbers; it’s about optimizing energy and recovery while maintaining his intense training routine. Ready to channel your inner Hulk? [Find Sommerfeld’s go-to meals here.]

Staying fit after 50 comes with unique challenges, but smart training adjustments can make all the difference. This guide outlines seven exercises to skip and offers safer, joint-friendly alternatives to keep you strong and active. From swapping out barbell squats to refining how you do core work, these tips emphasize longevity without sacrificing results. [Learn how to train smarter after 50.]

Strongman Eddie Hall is turning heads with his lean, mean physique update after three months on the carnivore diet. With body fat at 19.9% and a clear focus on redefining his look, Hall is proving you can balance mass with aesthetics. His dedication underscores how dietary tweaks can align with intense training to achieve dramatic results. [Check out Eddie’s transformation.]

Want to level up your strength in just 30 days? Isometric exercises, which focus on holding muscle contractions without movement, are your secret weapon. By targeting neural drive and enhancing muscle stability, these moves deliver rapid results. Whether you’re training for powerlifting, bodybuilding, or functional fitness, isometrics can revolutionize your progress. [Learn how to incorporate isometrics.]

Tragedy Strikes as 28-YO Brazilian Bodybuilder Passes Away Mid-Workout

Jose Mateus Correia Silva, a 28-year-old bodybuilder, tragically passed away following a cardiac arrest during a gym workout. This heartbreaking incident has sparked conversations about health, training intensity, and the risks associated with extreme fitness regimens. It’s a sobering reminder of the importance of listening to your body and prioritizing health alongside athletic goals. [Read more about this tragic event.]

Who needs weights? This bodyweight leg circuit is all you need for building explosive power, enhancing fitness, and torching calories. Combining lunges, jump squats, and other dynamic moves, this workout is perfect for anyone looking to train anywhere. It’s tough, but the rewards are worth it. [Master the circuit here.]

Dr. Mike Israetel weighs in on Hafthor Bjornsson’s workouts, offering insights into optimizing his already legendary training approach. The critique focuses on biomechanics, injury prevention, and maximizing performance for the former World’s Strongest Man. Even the best can benefit from fine-tuning, and this analysis provides valuable takeaways for athletes at every level. [Dive into the critique here.]

Six-time Mr. Olympia Dorian Yates’ “Blood and Guts” routine is infamous for its brutal intensity. But can natties handle this legendary program? The workout’s principles of heavy, high-intensity training may need tweaks for drug-free athletes, but the spirit of pushing limits remains universal. [Explore Yates’ iconic plan.]

Move over BMI—there’s a new metric in town. The Ponderal Index (PI) compares height and weight, offering a different perspective on body composition. This tool can provide a more nuanced view of your physique, especially for those who don’t fit neatly into BMI’s categories. [Calculate your PI here.]

Akim Williams wins the 2024 Bigman Weekend Spain Pro and secures his spot at the 2025 Mr. Olympia📸💪

Advanced Recovery Tip of the Day: Mouth Taping at Night

Turns out, keeping your mouth shut could be the secret to better recovery. Mouth taping at night encourages nasal breathing, which improves oxygen efficiency, promotes deeper sleep, and reduces snoring. Plus, it can help regulate cortisol levels, giving you that extra edge in recovery. It’s simple: a small piece of hypoallergenic tape over your lips before bed could translate to big wins in the gym. Just make sure to skip it if you have nasal issues—breathing is kind of important.

The Strength Bulletin

  • See who dominated the stage at the 2024 Bigman Weekend Spain Pro. [Full results here.]

  • Catch all the action from the 2024 Luciano Cruz Juiz De Fora Pro and find out who earned their Olympia qualification. [Get the final results here.]

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