How I Train Quads: Ryan Kennely
I prefer to split training my quad and hamstrings to different days as I am able to dedicate more energy to each of them
Example Training Routine
- Warm up with body weight walking lunges followed by light weighted squats to warm up the knees.
- Squats 4 x 8–10 reps.
- 45 degree leg press 3 x 10 reps.
- Bulgarians 3 x 10 reps.
- Barbell Walking lunges 4 x 10 steps each leg.
The Build Up
I find quad training to be as mentally draining as it is physically. I tend to have it in the back of mind all day, slowly preparing myself for the task I’ll have in front of me that afternoon.
I never miss meals on quad day and make sure my carb intake is high to ensure maximum energy for the session.
Focus
When I am training, I don’t usually focus on how much I lift, rather the way it is being lifted. As long as I am contracting the muscle to its fullest extend and filling the muscle with as much blood as possible, I am happy. In saying that, I would recommend applying the ‘progressive overload’ technique to ensure you always putting your body under enough stress to help it grow.
Fuel
I am quite strict with my nutrition usually, though really make sure it is perfect pre and post quad training. I eat a high carb meal pre and post (usually basmati rice and chicken or fish).
Having a great set of quads on stage can really set bodybuilders apart.
Ryan is one of the best natural bodybuilders in Australia winning the Junior Mr Universe, Junior Mr Australia and 2 overall titles.
