Introduction
In this article, we explore the concept of hypertrophy training, focusing on quadriceps (quad) training. We discuss an effective four-letter acronym set of principles – FSSD (Focus, Stricter, Slower, Deeper) – and how it can be applied to maximize the benefits of your quad training. We will also share insights from a practical session of hypertrophy training with Peter Anderson, a strength coach, weightlifter, and powerlifter.
The FSSD Principles for Quad Training
- Focus: Concentrate on the quads during the movement to get the most out of the training.
- Stricter: Maintain strict form and technique during the exercises.
- Slower: Perform the movements slowly, especially on the way down.
- Deeper: Aim for a deeper range of motion, no matter how deep you think you already go.
The Workout
In the practical session, Peter Anderson performed a total of six sets, focusing on two exercises: the leg press and high bar pause squat.
Leg Press
- Three sets of 10-15 reps with 1-2 myo reps sets built into each set.
- Rest for a few seconds between each set.
- Ensure proper foot placement and prioritize depth.
High Bar Pause Squat
- Three sets of 5-15 reps.
- Focus on controlled eccentric movement and pause at the bottom of each squat.
- Stay upright and maintain proper form throughout the exercise.
Rest Times and Recovery
It’s essential to rest adequately between sets to avoid systemic and cardiovascular fatigue. A rest time of 3-5 minutes between sets is recommended to ensure optimal quad growth.
Technique and Load Reduction
By focusing on the FSSD principles, you can reduce the load needed to stimulate quad growth. Adhering to these principles will enable you to train more effectively with less weight, minimizing the risk of injury and maximizing muscle stimulation.
Conclusion
Incorporating the FSSD principles into your quad training can lead to more effective workouts and better results. Focus on your quads, maintain strict technique, slow down your movements, and aim for deeper ranges of motion. By following these principles and adjusting your workout accordingly, you can experience significant progress and even push your limits to new heights, just like Peter Anderson did.
