Every muscle matters in the realm of bodybuilding. From chiseled abs to broad shoulders, every part plays a role in sculpting the perfect physique. Among these, the quadriceps – the powerful muscles at the front of the thigh – hold a place of pride. Getting the perfect quads is a challenge that has daunted many, but not Erin Stern.
Erin, an eminent name in both the Figure and Bikini bodybuilding categories, has made it her mission to demystify the process of sculpting the ideal quads. While the world acknowledges her titles and trophies, it’s her innovative approach to quad workouts that truly sets her apart.
On September 28, 2023, she turned to YouTube, offering a goldmine of information for those seeking the secret to bigger and better quads. Through this medium, she demonstrated not just exercises but the science and art behind them, emphasizing the importance of variations in leg extensions to achieve those enviable quad sweeps.
In a sport where the emphasis is often on bulk and size, Stern’s focus on technique, precision, and education is refreshing. Her commitment to sharing knowledge, combined with her own illustrious career, positions her as a beacon of both inspiration and information in the bodybuilding community. The quad, a muscle that speaks volumes of an athlete’s commitment, finds its ultimate champion in Erin Stern.
“So today we are focusing on the leg extension. And this is just kind of an inherently boring exercise because it’s an isolation exercise. There’s really not much you can do with it, right? Wrong!” Stern said. “I have three variations that you should try in order to see better and faster results and to improve that mind-muscle connection. So if you really want to work on that quad sweep, let’s train.”
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Stern’s Stellar Journey in Bodybuilding: A Decade of Dominance
It’s not every day that an athlete’s journey resonates deeply with fans and fellow competitors. Erin Stern’s bodybuilding trajectory has been nothing short of remarkable, and her rise to stardom is a testament to her dedication, discipline, and sheer talent.
Initiating her footsteps into the bodybuilding arena in 2008, Stern’s impeccable symmetry, harmonious balance, and aesthetic mastery garnered immediate attention and admiration. It was clear from the onset that she was not just another contender; she was a prodigy. Stern’s calendar was soon populated with contests, with her proving her mettle against global champions and setting new standards with each performance.
2009 was a significant year for Stern as she marked her debut at the prestigious Olympia. Securing the sixth position, she was just a step away from the pinnacle, and any shortcomings were merely temporary obstacles. True to her resilient spirit, Stern made a roaring comeback in 2010, clinching the esteemed Figure Olympia title. This was not a one-off victory; Stern reclaimed this title in 2012, showcasing her unwavering dominance in the Figure category.
However, the allure of new challenges beckoned Stern. Opting to transition from Figure to Bikini, she once again demonstrated her versatility. The gamble paid off, further solidifying her reputation as one of the sport’s versatile athletes.
Fast-forwarding to 2022, Stern’s endurance and consistency were in full display when she triumphed at the Republic of Texas Pro competition. This victory was her ticket to the Bikini Olympia stage. While she might not have clinched a top spot, Stern’s dedication and reverence for bodybuilding were palpable. More than titles and accolades, it’s her passion for the sport and the quest for self-improvement that makes Stern an indomitable force.
In her most recent endeavor, Stern channels her vast experience and expertise, deconstructing the nuances of leg extensions. She delves into the intricacies of maximizing quad gains, reaffirming that in the world of bodybuilding, continual learning and adaptation are key.
Erin Stern Unveils Leg Extension Techniques for Enhanced Quad Development
Erin Stern, a prominent figure in the bodybuilding community, introduces transformative leg extension methods tailored for optimum quad sweep growth.
“If you want to look to add size very quickly or maximize your gains, really focus on those compound movements. Now if you want to add just a little bit more, you want to work on that quad sweep, you kind of want to work on the icing on the cake if you will, isolation exercises are going to be excellent for this,” Erin Stern said.
“You can actually place your isolation exercises at the end of the workout when you’re a little bit more fatigued. They’re not as taxing and they really allow you to work on that specific muscle.”
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Unpacking the Quad: Anatomy, Form, and Function
The quadriceps, commonly referred to as ‘quads,’ are a group of four robust muscles on the front of the thigh. The harmonious development of these muscles can lead to the much-coveted quad sweep, a distinguishing feature in professional bodybuilding. Stern’s techniques target this very feature, ensuring that her followers can achieve that pronounced, sweeping look.
Variation 1: The Toes-in Isometric Hold
Marrying physiology with technique, Stern’s first variation targets the outer part of the quads. By turning the toes inward and engaging in an isometric hold, one can stimulate even the most stubborn muscle fibers. This variation is not just about strength; it’s about developing an intimate mind-muscle connection, which Stern believes is crucial for nuanced muscle development.
“Now for this exercise, you want to set up the same way you would for regular leg extensions. You want to make sure the seat is in the proper position and that you got the pads where everything is feeling comfortable, and you want to set the weight to something normally you would do.”
“As you perform this exercise, make sure you keep your butt in the seat. You extend your legs up and as you reach that mid-rep point, turn your toes from perpendicular to the floor to slightly in, and you’re going to hold that for about a second and then you turn your toes back to perpendicular with the floor and slowly lower the weight.”
“This isometric hold at the top is really going to isolate the outer part of the quad, you could place your hand on the quad or look down and see it working. It’s going to really help with that mind-muscle connection.”
Variation 2: The Double-up Single-leg Negative
Progressing from the foundational technique, Stern introduces her followers to the world of negatives. By using a weight that sits between what one would typically use for single and double leg exercises, she promotes muscle tear and subsequent growth. The technique’s beauty lies in its emphasis on the negative or eccentric part of the motion, which has been scientifically proven to contribute to muscle hypertrophy.
“For this exercise, you want to make sure you’re choosing a weight that is heavier than you can do for single-leg but lighter than you would do for a double-leg exercise. What this is going to do is really help you improve your strength as we’re working on the negative portion of the rep here.”
“Typically the muscle is going to be a bit stronger on the negative or the eccentric portion of that rep and this is also just excellent for just building strength.”
“As you go ahead on the eccentric portion of that rep, you’re going to raise the pad up, when you reach that mid-rep point, release one of your legs so only one leg is holding the weight and really control that negative. Really focus on using just the quad, the hinge should be at the knee.”
Most importantly, Stern suggested using heavier weight than typically used for single-leg exercises.
“The main idea here is just to use the weight that’s heavier than you would normally do for single leg and do some force negatives to build that strength which in turn is going to help you build size.”
Variation 3: The 21s
The finale in Stern’s trinity of techniques is a behemoth of a workout. Named ’21s’ due to its three-pronged approach to repetitions, this technique aims to exhaust the muscle, ensuring maximum muscle fiber recruitment. The burn might be intense, but as Stern reassures, the results are more than worth the temporary discomfort.
“This is really best used as a finisher. This could be your very last exercise when you want to get a great pump. You want to burn out the muscle. For this exercise, you’re going to choose a relatively light weight. Possibly something you would do for that double-up single-leg negative.”
Delving into the workout, commence with seven partial repetitions focusing on the lower range of the motion — starting from the initial position and moving halfway upwards, ensuring you complete those seven reps.
Once you’ve hit the seventh rep, transition to targeting the middle range, executing another seven reps from the halfway point back to the middle. Lastly, after rounding off the middle set, move on to the upper segment, completing seven reps. This cumulative sequence of three sets of seven reps is why they are aptly termed “21s”, elucidated Erin Stern.
“It’s really going to burn but in a good way. For this particular variation, I may do one or two sets of this.”
Before ending the demonstration, Stern mentioned that this is not a “strength-based exercise” and cautioned that excessive weight could damage the knees.“You can continue to challenge yourself without having to go heavy every single week,” explained Erin Stern.
“This is not a strength-based exercise, it’s going to really tear up your knees if you go super heavy. Go heavy on hack squats, go heavy on something that’s a bit more safe. Do something your body is used to naturally doing. This is why I love the leg extension.”
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Erin Stern is no stranger to delivering insightful fitness advice. Earlier this year, in July, the acclaimed Bikini athlete delved into a ‘modified low impact’ high-intensity workout. This regimen, designed with precision, focused on promoting muscle growth without the associated wear and tear typically seen in rigorous routines. Central to her advice was an innovative approach: removing eccentric movements and reducing negative muscle strain, effectively protecting the joints from undue stress.
For viewers seeking a visual guide and comprehensive breakdown, her YouTube channel offers a deep dive into the subject:
Overview
Erin Stern, a prominent figure in the world of bodybuilding, has unlocked the secrets to achieving impressive quadriceps development. On September 28, 2023, through her YouTube channel, Erin shared three variations of leg extensions specifically designed to maximize quad growth. In a sport often fixated on size, Stern’s focus on technique and education offers a fresh perspective, highlighting the significance of continuous learning and adaptation in bodybuilding. Stern’s journey, marked by her dominance in Figure and Bikini categories, adds credibility to her expertise. Her commitment to sharing knowledge positions her as an inspiration and a valuable resource in the bodybuilding community, making her a trusted guide for those aspiring to attain remarkable quad sweeps.
Featured Image @ErinStern (Youtube & Instagram)