Ox 51
Musclechemistry Guru
QUAD ESSENTIALS
How heavy basics built Charles Dixon’s quads
May 26, 2010
FLEXONLINE.COM
As you will soon see, there’s nothing fancy about Charles Dixon’s quad training. And that’s refreshing. Too many bodybuilders over-think leg day, coming up with pre-exhausting, supersetting, high-rep barrages. Not Dixon. The 5'5" South Carolina resident beat twenty other pros when he landed in the runner-up spot in last years Europa Super Show 202, and two big reasons why were his left and right legs. He tells how he got those quads — the old fashioned way.
DIXON ON QUAD BASIC TRAINING
“I don’t mess around when it comes to leg training. For me, it’s always been the essentials: squats, leg presses, leg extensions, hack squats and barbell lunges. And I like to stay in that middle range of 8-12 reps, even if it’s leg extensions or lunges. Those aren’t toning exercises to me; they’re all building exercises. I’ll sometimes change the order of the other exercises, but I like to start with squats and end with lunges.”
<TABLE class=exercise><THEAD><TR><TD colSpan=3>CHARLES DIXON’S QUAD ROUTINE
</TD></TR></THEAD><TBODY><TR><TH>EXERCISE </TH><TH>SETS </TH><TH>REPS </TH></TR><TR class=even><TD>Squats </TD><TD>4 </TD><TD>8-12 </TD></TR><TR class=odd><TD>Leg presses </TD><TD>4 </TD><TD>8-12 </TD></TR><TR class=even><TD>Hack squats </TD><TD>4 </TD><TD>8-12 </TD></TR><TR class=odd><TD>Leg extensions </TD><TD>4 </TD><TD>8-12 </TD></TR><TR class=even><TD>Lunges </TD><TD>4 </TD><TD>8-12 </TD></TR></TBODY></TABLE>
How heavy basics built Charles Dixon’s quads
May 26, 2010
FLEXONLINE.COM
As you will soon see, there’s nothing fancy about Charles Dixon’s quad training. And that’s refreshing. Too many bodybuilders over-think leg day, coming up with pre-exhausting, supersetting, high-rep barrages. Not Dixon. The 5'5" South Carolina resident beat twenty other pros when he landed in the runner-up spot in last years Europa Super Show 202, and two big reasons why were his left and right legs. He tells how he got those quads — the old fashioned way.
DIXON ON QUAD BASIC TRAINING
“I don’t mess around when it comes to leg training. For me, it’s always been the essentials: squats, leg presses, leg extensions, hack squats and barbell lunges. And I like to stay in that middle range of 8-12 reps, even if it’s leg extensions or lunges. Those aren’t toning exercises to me; they’re all building exercises. I’ll sometimes change the order of the other exercises, but I like to start with squats and end with lunges.”
<TABLE class=exercise><THEAD><TR><TD colSpan=3>CHARLES DIXON’S QUAD ROUTINE
</TD></TR></THEAD><TBODY><TR><TH>EXERCISE </TH><TH>SETS </TH><TH>REPS </TH></TR><TR class=even><TD>Squats </TD><TD>4 </TD><TD>8-12 </TD></TR><TR class=odd><TD>Leg presses </TD><TD>4 </TD><TD>8-12 </TD></TR><TR class=even><TD>Hack squats </TD><TD>4 </TD><TD>8-12 </TD></TR><TR class=odd><TD>Leg extensions </TD><TD>4 </TD><TD>8-12 </TD></TR><TR class=even><TD>Lunges </TD><TD>4 </TD><TD>8-12 </TD></TR></TBODY></TABLE>
