How do I build large quads (upper legs), what iet and exercise should I use?

Question

I spelled diet wrong, is there anything I should avoid that would help speed the process?

Answer 1

umm i do leg press, leg extensions for quads, and i also run and play soccer . try those exercizes. avoid fast and junk food, as well as soda.

i totally forgot squats

Answer 2

Barbell Squats are the undisputed best lower body exercise, they may be the best weight lifting exercise period.

They will strengthen and enlarge your quads but also your hamstrings, hip flexors, glutes and lower back--they will give you balanced and functional strength and improve your physique.

The best way to practice your form is at home stand a few inches in front of a chair, position yourself as if someone had pulled it out behind you trying to trick you into falling on your butt - except they hadn't quite pulled it out far enough (so when you squat down only the rearmost inch and a half of your butt will actually land on only the most forward inch and a half of the chair's seat.

Now practice your squats, sticking your butt out behind you, all of your weight through your heels, and perform a few SLOW and CONTROLLED squats where you gently come down to make contact with the chair, do not allow yourself to flop down. Pause at the bottom for a couple of seconds and then repeat. Once you've got that down your body will remember what a perfect squat feels like -- so in the gym, start out on the light side and only add more weight when you can do three sets of eight squats that are as perfect as your chair squats at home.

When yo do the squats in the gym you should continue down until your thighs go parallel or slightly past parallel with the floor.