The quadriceps muscle fiber type distribution varies depending on the region looked at. For example, the rectus femoris is only about 40 % slow, while the vastus lateralis is about 50 % slow. Still, further scientists have found that the vastus medialis ranges from 40 to 60 % fast. What this tells us is that the quads should be trained with heavy (4-8 reps; 2-5 minutes rest), moderate (8-12 reps; 90 seconds rest), light (12+ reps; 30-60 seconds rest), and even in super and giant set fashion (2-4 exercises for the quads with no rest between exercises). Try and equally divide your workouts to emphasize each of these areas of training the quads.