which and hamstrings out. Julian says: “I

which he uses an inside shoulder-width stance shifts used to focus from
the glutes to the quads. Julian usually does 4
to 6 sets of a different range of
reps. Depending on him, He sometimes goes for heavy
weights for lower reps, And sometimes goes
for light weights for higher reps, and
sometimes mixing the higher and lower weights in
same session. Julian’s squat exercise is not piece
of cake for everyone and most of the people
will not be able to do it easily, He does this because of the ankle mobility he has and will not be
easy for someone to do so with their
feet together. But not so worry about
it because It also took him years to get to the point on which he is and everyone
should appreciate the struggle… 2. Bodyweight Sissy
Squat: This exercise is very helpful for the lower body. Julian says:
“Just like the pull up, pushup, or dip, the sissy
squat is a foundational bodyweight exercise that must be mastered if you want to max out your quad gains.” Q: Why
is this exercise so effective? A: The more your knee travels forward past your
toes, the more directly you stress the quadriceps which helps your quads in being strong and takes the problems like glutes and
hamstrings out. Julian says: “I always
go to failure on these, as I would on most bodyweight exercises! I hit around 3 to 4
sets but I mix up the tempo frequently, which drastically changes the amount of
reps I get per set. If I do just a basic up-down tempo I could go as high as
50-plus reps per set. But I often do 10-second negatives, which would push me
down closer to the 10 to 15 rep range.” 3. Leg Extension: The leg
extension exercise targets your quadriceps. If this exercise is done correctly,
it strengthens your quadriceps. Q: Can you build great quads without the leg extension?A: Absolutely. There are different
exercises also which helps us to build massive quads. (Julian prefers this exercise) Q: Can you max
out your quad development and achieve
the level of muscularity and definition that Julian and other top bodybuilders
have? A: Probably not. Julian claims that “If you
want to add size, you need to hit your compound, multi-joint moves like squats
and lunges. But if you want to add that sharp detail and crisp feathering, leg extensions are a
must!” He (Julian) himself recommends 4 sets of 20 and sometimes 30 reps
on these. When he occasionally dips into the lower 8 to 12 rep
range with heavier weights, he uses full contraction
pauses or “quad squeezes” on every rep with
his knees fully extended to get the proper output.     4. Machine
Sissy Squat: There are many fitness freaks but this one is quite remarkable.
This amazing beast making exercise is Julian’s favorite
quad-quaking one. This exercise is of advanced
level and usually builders take years to reach here Q: How necessary this
workout is?A: Julian quote this one
“old school with a touch of new school,” because in this u advance to a higher level
and try to make it more higher. Standing on a bench
or somewhere else allows your knees to go further than that of floor would otherwise. This move is surely
the best way to build the desired quads if
it’s done continuously and properly. Smith suggests
3 to 4 sets with a very calm and controlled 3-4
second going down your body in every rep