The quadriceps are one of the largest muscle groups and one of the more difficult to train well. During training, muscles will feel sore and tired, and many people will choose to give up and continue training. Since a lot of fat accumulates in the quadriceps, it takes longer to exercise the quadriceps than to exercise the upper body muscles. Quadriceps training methods include: "squats", "leg presses" and "leg extensions". Do the following 3 movements, 4 groups of each, 12-15 times each. Train every other day to give your muscles 48 hours of rest.
If you want to increase muscle size quickly, drink about 50 grams of protein powder after training, shake it directly with warm water, and then drink it. Usually eat more foods rich in animal protein and plant protein. Food rich in animal protein include beef, chicken breast, fish, venison, etc. Food rich in plant protein are soy products, such as tofu, bean skin, bean sprouts, and soy milk. Yes. In order to prevent your body fat from getting too thick, you should avoid eating greasy and fried foods, let alone pork belly, beef brisket, etc., and eat less staple food.

1. Barbell squat
Muscles: quadriceps, popliteus, calf and buttocks
—First place the barbell firmly on the upper back near the back of the neck.
— Hold the barbell with your hands twice shoulder-width apart, palms facing forward.
— Keep your feet wider than shoulder width apart.
—Slowly squat down until your thighs are parallel to the ground, and your knees cannot go forward past your toes.
—You must keep your back straight throughout the entire movement. Keep your feet flat on the ground.
—Slowly return to the standing position with your knees slightly bent.

< p>2. Leg brace
Muscles: quadriceps, popliteus, calf and buttocksHead
—Lie on your back on the leg press machine and place your feet flat on the pedals shoulder-width apart.
— Lower the weight until your knees are bent at ninety degrees.
— Slowly push the weight out using your ankles (not your toes), keeping your feet slightly bent.
—Knees should not be locked when the feet are straight.
— Pause for a while and then slowly lower the weight back to the original position.