💪 4 Leg Exercises for Quad & Hamstring Strength


Here’s what we have for you today: 

  • How 2024 Arnold Classic champ Wesley Vissers uses cables and machines to train for a massive pump

  • Dr. Mike Israetel guides bodybuilders Kyron Holden and Nick Walker through four critical exercises for leg development

  • A complete biography of the 2022 Mr. Olympia Hadi Choopan


Feel the Pump

Credit: Wesley Vissers / YouTube

During resistance training, muscles experience a temporary enlargement known as "the pump," which results from increased blood flow and fluid accumulation within the muscle cells. This phenomenon causes a temporary, visually stunning increase in muscle size and is positively associated with muscle growth due to the swelling that occurs post-training. If you want tips from a pro, watch reigning Arnold Classic champ Wesley Vissers achieve his pump through cables and machines.

In the video breakdown below, Vissers showcases his technique during a push workout by targeting his chest from multiple angles. Furthermore, he incorporates dynamic stretching and consumes a pre-workout supplement to enhance blood circulation before embarking on his hypertrophy-focused chest and triceps routine.

Discover how to increase blood flow to your muscles and achieve the pump-inducing effects of an Arnold Classic champion. 


Feeling Overwhelmed? 5 Questions to Help You Regain Control

Talking about mental health can feel daunting, but you deserve to feel supported and understood.

BetterHelp creates a safe, stigma-free space where you can be your authentic self and explore your concerns. Your therapist will listen without judgment and guide you toward positive change.

Remember, millions of people use therapy, and it's a sign of strength, not weakness, to invest in your emotional well-being.


Quad Blasters

Credit: Renaissance Periodization / YouTube

Yes, leg day might be the bane of your workout routine, but if you aim to sculpt the ultimate physique, it's essential to do it right. Kyron Holden, a seven-time Men’s Physique Olympia contender, and the 2022 Mr. Olympia bronze medalist Nick Walker teamed up with Dr. Mike Israetel, who shared essential tips for maximizing quad and hamstring growth through four critical leg exercises.

Dr. Israetel provided invaluable insights to the bodybuilders, enhancing each movement with his expertise. He emphasized the importance of incorporating lengthened partials within sets to extend muscle tension and effectively promote hypertrophy. Moreover, he shared a crucial technique for performing the dumbbell stiff-leg deadlift to achieve optimal hamstring engagement.


The Sweet Life of “The Persian Wolf” 

Credit: @hadi_choopan / Instagram

Hadi Choopan exploded onto the bodybuilding scene in 2017 and quickly became one of the elite few to clinch the Mr. Olympia title with his victory in 2022, just a few years after his debut in 2019. However, Choopan's journey to bodybuilding stardom began long before his notable appearance on the Olympia stage.

His path to success traces back to 2005, when he clinched his first national-level show, paving his way through the ranks. In 2017, his victory at the World Bodybuilding and Physique Sports Federation Amateur Olympia crowned him a champion and secured his IFBB Pro League card. Explore the legacy of the “Persian Wolf” and the unique shoulder workout that has been instrumental in building it. 


We Want Your Skull (Crushers)

Credit: BarBend

  • Skull crushers allow you to load up a heavy bar to hit your triceps. Learn how to do one of the most effective exercises for building your arms. 

  • Running improves your cardiovascular health and endurance, but should you do it every day? Find out what a certified personal trainer recommends. 

  • Our Strength Weekly podcast hosts David Tao and Phil Blechman discuss the latest news in strength sports, including an American weightlifting world record that was finally broken after 50 years. Watch it here.