QUAD ESSENTIALS

How heavy basics built Charles Dixon’s quads
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As you will soon see, there’s nothing fancy about Charles Dixon’s quad training. And that’s refreshing. Too many bodybuilders over-think leg day, coming up with pre-exhausting, supersetting, high-rep barrages. Not Dixon. The 5'5" South Carolina resident beat twenty other pros when he landed in the runner-up spot in last years Europa Super Show 202, and two big reasons why were his left and right legs. He tells how he got those quads — the old fashioned way.

DIXON ON QUAD BASIC TRAINING

“I don’t mess around when it comes to leg training. For me, it’s always been the essentials: squats, leg presses, leg extensions, hack squats and barbell lunges. And I like to stay in that middle range of 8-12 reps, even if it’s leg extensions or lunges. Those aren’t toning exercises to me; they’re all building exercises. I’ll sometimes change the order of the other exercises, but I like to start with squats and end with lunges.”

CHARLES DIXON’S QUAD ROUTINE

EXERCISE SETS REPS
Squats 4 8-12
Leg presses 4 8-12
Hack squats 4 8-12
Leg extensions 4 8-12
Lunges 4 8-12

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