Tip The 6-12-30 Method for Big Quads Search Skip to content Menu Menu follow us Store Articles Community Loyal-T Club Loyal-T Points Rewards Subscribe to Save Search Search The World s Trusted Source & Community for Elite Fitness Training Tip The 6-12-30 Method for Big Quads Your legs don' t want to grow Force them with this tough tri-set by Alex Mullan October 1, 2017June 30, 2022 Tags Bodybuilding, Legs, Tips, Training Crazy and Effective Building big legs isn't easy. It takes a little bit of crazy to push yourself through a wicked leg session. But that's what it takes to really add size to your wheels. The workout below contains just the right amount of crazy to get the job done. This is a tri-set, meaning you move from one exercise to the next with as little rest as possible between them. You'll do 6 reps on the first exercise, 12 on the second, and finish off with 30 reps on the final movement: 6-12-30. Use whichever grip is most comfortable: arms crossed, clean grip, or strapped clean grip. Set the box or bench just below parallel. Lower each rep for 3-4 seconds. Pause on the bench for 1-2 seconds. Lean forward slightly and contract your glutes and hamstrings to initiate movement off the bench. Drive your hips forward at the top and squeeze your glutes hard. Take 1-2 deep breaths before your next rep. Use a weight that allows you to leave 1-2 reps in the tank. Do 6 reps, then move right to the next exercise. Set your feet just outside shoulder-width with your toes turned slightly outward. Aim to drop your ass to your heels on each rep while letting your torso slide down between your legs. Do smooth, continuous pumping reps with no pausing at the top or bottom. Use a weight that would have you hitting form failure at 13-14 reps. Do sets of 12 reps, then move right on to exercise three. You likely won't need weight for these. If you do, grab a pair of dumbbells. Take shorter strides while never coming out of the "crouched" position. Move with control through each rep. Try not to pause at any point during your set. Do 15 steps per leg. Once you've warmed up and found your working loads, aim to keep your weights the same across all sets. Repeat the tri-set for as many rounds as you can until form breaks down and/or you're forced to lower the weight. Depending on how gassed you are, and how the rest of your program looks, you can either: Treat this as a standalone session and absolutely hammer your quads. Or... Aim to complete 4-5 rounds of this tri-set then, keeping the sets and reps the same, swap out the exercises for hamstring-focused movements (stiff-legged deadlifts, lying leg curls, etc.) Get The T Nation Newsletters Don' t Miss Out Expert Insights To Get Stronger, Gain Muscle Faster, And Take Your Lifting To The Next Level related posts Training Tip What Powerlifters Can Learn From Bodybuilders When strength athletes occasionally train like bodybuilders, they get even stronger and decrease the chance of injuries. Here's how. Training Paul Carter June 12 Training For Big Shoulders Ditch the Free Weights For shoulders, free weights involve too much wasted movement. Not so with cable exercises. Here are 4 that'll blast your delts into oblivion. Bodybuilding, Shoulders, Training Paul Carter February 8 Videos Tip Push-Up Stand Up Squat Prisoner Jump Countdown Start with one rep of each exercise, then do two on the next round. Keep the ladder going until you're doing 10 reps per movement on the last round. No rest! Exercise Coaching, Fat Loss Training, Metabolic Conditioning, Tips Eric Bach February 11 Training Build Calves With Your Big Toe Maybe your calves aren't stubborn. Maybe you just haven't been executing your calf exercises correctly. Try this. Gareth Sapstead May 15