FT Questions....

[Scott Stevenson]

Scott- Can you elaborate on the difference between the thigh and the quad. I presume thigh is generally the largest compound movements ie free weight squats.

Quad is a bit more isolated, but can go beyond leg extensions into things like hack squats or leg presses that target the quad more?

Thanks and like ARS haven't been this excited about a program in ages

Sure!

Firstly, FT is intentionally modifiable to focus on weak spots, literally to body'build' as needed.

So, in my experience (and that of thousands of others), you're gonna get good growth from doing "thigh" movements: COmpoiund pressing / squatting movements focused on knee and hip motion. "Big leg" stuff (although the "leg" anatomically is below the knee.... Never mind that... LOL)

You're dead on with the thigh movements. in particular, squats will be done for loading sets and MR's. This is for safety reasons (although smith squats are doable), to save the low back and b/c high rep squats can whack the CNS pretty good.

You can target the quad on compound "thigh" movements by putting feet closer together on a leg press, a/or lower on a the foot plate, for instance.

You can also do things like smith sissy hack squats

Or sommersault squats

Regular old sissy squats can also be used and if you have a sissy squat machine (holds the feet in place) or can makeshift one (can be done with a something to hold the feet in place and something behind the knee - I've seen this done in smith machine, and the knee pads for various selectorized machines - behind the knee)

Even DB deadlifts withe heals up can be done, too, as a quad-focused thigh movement.

Hope that helps!

-S