Isolating quads/thighs

[|D_J^B_J|]

Anyone got any ideas on how to isolate the quad muscles to stimulate growth?

I've tried wave loading with squats and supersetting squats with leg extensions but neither really seemed to isolate the muscle or create a pump similar to what I get when working any other muscle group.

 

[Chambewy20]

Back in the day, I used to take a narrow stance, stand with my heals on dimes or quarters and perform squats.

You can do drop sets on leg presses, superset leg press and extensions, all kinds of goofy things.

Your "legs" incorporate a lot of different muscles and are fairly taxing to train, try warming up with some cardio to get the blood flowing.

 

[Madcow2]

Isolation in general doesn't do much for muscle growth (look at the noodlearms doing sets of curls in the mirror if you need proof of this). Also there is no correlation between the "pump" and growth/strength increases. Look at the deadlift - hits tons of different muscles, rarely produces a pump of any sort, and grows the hell out of them. Soreness/DOMS is also not an indicator of growth/progress.

As for getting more quad involvement. Squats should be full range just like every other exercise. You should go as low as your body will allow you (this is actually quite a bit easier on the knees than those 1/2 squats you see people doing). Competitive PLs should go to parallel measured by the top of thighs and the floor.

You can also experiment with a shoulder width or slightly wider stance and high bar position. Keep your torso upright by squatting down and not back like a power lifter would. These are termed olympic squats by a number of people. Placing plates under the heals can allow people with limited ankle flexibility to achieve the desired position. Another variation is to use the front squat which necessitates an upright torso and loads the bar forward on your clavicles. Once again, full range should be used.

 

[Illuminati]

what madcow said.
also, try front squats off a box

 

[SPORT SCIENTIST]

Try doing the squats aka powerlifting style - lift heavy, get big; simple:

The basic core of my current routine follows the protocol of Vitali Popenkov (a Russian powerlifter) See below:

1x5 (50% 1rm)
1x5 (60% 1rm)
1x4 (65% 1rm)
1x4 (70% 1rm)
1x3 (75% 1rm)
1x3 (80% 1rm)
1x2 (85% 1rm)
1x1 (90% 1rm)
1x1 (95% 1rm)
1x1 (100%, or just below)

This is followed by a bit of typical bodybuilding training.

One type of training that I have done in the past, that requires only 1 set (believe me) - is to do 10 reps to failure, and then rest 15-20 seconds before doing another single. Do this until you have 20 reps in total - your legs will be so sore you won't be able to walk properly the next day!

Occasionally, I do 3 reps, rest 30 seconds then do another 3, and so on - continue this until you have done 10 sets and 30 reps. Increase the weight, once you can manage the load for the prescribed sets - another killer, and doesn't take up much time too.