Quad Focused Leg Day: Beginner to Advanced Guide + Pro Tips

Posted by Leonard Shemtob on Sep 11, 2025

Building strong quads takes more than just doing a few leg exercises. The quads are the main muscles on the front of your thighs, and they play a big role in strength, power, and balance.

A quad-focused leg day means choosing exercises that target these muscles directly while still keeping the rest of your lower body strong.

In this guide, you’ll learn how to train your quads with the right exercises, how to structure your sets and reps, and how to adjust your workout based on your level.

Many lifters struggle with underdeveloped quads, often called "chicken legs," which this targeted routine is specifically designed to address through focused quad training.

Quick Summary

Structured Workout Plans: Follow our ready-to-use templates for Beginner, Intermediate, and Advanced lifters.
Best Quad Exercise Guide: Master the key movements—from strength lifts like Front Squats to finishers like Leg Extensions.
Smart Programming: Get clear guidance on sets, reps, rest periods, and how to safely progress over time.
Recovery Strategies: Learn essential post-workout nutrition and recovery tips to maximize your gains and reduce soreness.
Supplement Support: Our top pick is Pepti-Bolic by SNS, made with AI-discovered natural anabolics to support muscle growth, strength, and body composition goals.

Muscles Worked During a Quad-Focused Leg Day

When you do a quad-focused leg day, the main muscles you target are the four muscles that make up your quadriceps. These muscles are located at the front of your thigh, and their primary function is to straighten your knee and power your legs.

The four quadriceps muscles are:

Rectus Femoris: This is the large muscle in the middle of your thigh. It also helps with bending at the hip joint. It is heavily worked during squats and lunges.
Vastus Lateralis: This muscle is on the outer side of your thigh and gives your outer thighs width and shape. It is activated during leg presses and front squats.
Vastus Medialis: Located on the inner part of your thigh, this muscle is important for knee stability and is often called the "teardrop" muscle. Exercises like Bulgarian split squats target it well.
Vastus Intermedius: Found underneath the rectus femoris, it also helps extend your knee and supports your leg movements.

In addition to the quads, some quad-focused leg workouts also engage other leg muscles, including:

Glutes (Butt Muscles): These assist with hip movement and balance during squats and split squats.
Hamstrings (Back of Thigh): These work as stabilizers in many quad exercises to help control movement.
Calves: Though not a primary focus, calves support balance and foot movement during leg workouts.

How to Effectively Target Your Quads

To make sure your quads are doing most of the work during a leg workout, you need to be mindful of your form and exercise selection. Here are the key strategies to effectively target your quads:

1. Prioritize a Full Range of Motion

Go Deep Squats: For exercises like squats and leg presses, aim to lower yourself until your hips are at or below your knees. This deep range of motion puts maximum stretch and tension on the quad muscles, especially the vastus medialis, which is crucial for a full, aesthetic look.
Controlled Movement: Don't just drop into a squat position. Use a slow, controlled movement on the way down to keep tension on your quads and avoid using momentum.

2. Master Your Stance

Narrow Your Stance: Using a closer stance on a leg press or squat will naturally shift more of the focus to your quads. When your feet are close together, your quads have to work harder to stabilize the weight and drive the movement.
Elevate Your Heels: Placing a small weight plate or a heel-elevated wedge under your heels during squats or hack squats allows you to get deeper without your hamstrings and glutes taking over. This simple trick is a game-changer for quad muscle activation.

3. Choose the Right Exercises

Compound Lifts: Start with exercises that allow you to lift heavy and hit the quads hard. Examples include:
- Front Squats: The bar position forces an upright torso, which naturally puts more stress on the quads.
- Hack Squats: This machine provides stability, letting you focus on pushing through your quads without worrying about balance.
Isolation Movements: Finish your workout with exercises that isolate the quads, such as:
- Leg Extensions: This is a pure isolation exercise that targets the quads without involving other muscle groups.
- Sissy Squats: This movement keeps constant tension on the quads and is a fantastic finisher for a deep burn.

4. Mind-Muscle Connection

Think About It: When you perform an exercise, consciously "think" about the muscle you're trying to work. Focus on squeezing and contracting your quads on the way up and controlling the stretch on the way down. This mental focus helps you recruit the target muscles more effectively.
Squeeze at the Top: For exercises like leg extensions, hold the top of the movement for a second and squeeze your quads as hard as you can. This peak contraction will help maximize muscle fiber recruitment.

How to Warm Up for a Quad-Focused Leg Day

Warming up before a quad-focused leg day is very important to prepare your muscles, joints, and body for the workout. A good warm-up increases blood flow, raises your heart rate, improves flexibility, and helps reduce the risk of injury.

Here’s how to warm up effectively for quad training:

Part 1: General Warm-Up (5 minutes)

This phase gets your heart rate up and blood flowing to your muscles.

Brisk Walk or Light Cardio: Spend 5 minutes on a treadmill, stationary bike, or elliptical at a low intensity. The goal is to feel warm and slightly out of breath, not to tire yourself out.

Part 2: Dynamic Stretching & Mobility (5-7 minutes)

This is where you'll do stretches with movement to improve your joint mobility and muscle flexibility.

Walking Lunges (Forward Lunges): Perform 10-15 reps per leg. This gets your hips, glutes, and hamstrings moving.
Leg Swings (Forward and Side-to-Side): Hold onto something for balance. Start with your left foot, swing one leg forward and backward to warm up your hips and hamstrings, then repeat with the right.
Bodyweight Squats: Do 10-15 reps with a controlled tempo. Focus on good form, keeping your chest up and a straight back, to practice the movement you'll be doing with weight.

Part 3: Quad-Specific Activation (3-5 minutes)

Now, you'll specifically "wake up" the quad muscles so they are primed and ready for your main workout.

Foam Rolling: Spend a minute or two on each quad, rolling slowly to find any tight spots. This helps release tension and improve blood flow.
Banded Terminal Knee Extensions (TKEs): Loop a resistance band around a stable object at knee height and place it behind the crease of your knee. Take a few steps back to create tension. Slightly bend the knee, then extend it fully against the band and squeeze your quad at the top for 1 second. Do 15–20 controlled reps per leg, starting with your left leg, then switching to the right. This simple exercise is highly effective for activating the vastus medialis, the “teardrop” muscle on your inner thigh.

The Quad-Focused Leg Day Workout Program

This program is designed to take your quad development to the next level by combining heavy compound lifts for strength, high-volume movements for muscle growth, and targeted isolation exercises for a powerful finish.

We'll follow a progressive structure that ensures you hit every part of your quad muscles for a complete workout.

Strength Foundation: Front Squats or Hack Squats (3–4 sets).
Volume Builder: Leg Press (tight stance), Bulgarian Split Squats (front placement tweaks) - focus on one leg at a time and switch legs after completing each set.
Isolation Finisher: Leg Extensions → Sissy Squats.

Strength Foundation

The goal of this first block is to build a solid base of leg strength using a heavy, compound exercise. This is where you’ll lift the heaviest weights to challenge your muscles and nervous system.

Front Squats

The front squat is a fantastic compound exercise that places a high emphasis on the quads due to the bar's position. Holding the weight in front of your body forces a more upright upper body position, which naturally puts less stress on your lower back and more on your quads and core. The barbell squat is one of the best leg exercises for building both strength and stability.

How to do:

Stand with feet shoulder-width apart with the barbell resting on your front shoulders.
Keep your chest up and elbows pointed forward.
Squat down through controlled hip flexion and knee bending, keeping your torso upright.
Lower until your thighs are at least parallel to the floor.
Push through your heels to return to a standing position.

Variations:

Goblet Squats: A great option for beginners. Hold a single dumbbell or kettlebell against your chest. This helps you learn the proper form and keep an upright torso.
Safety Bar Squats: A variation using a specialty bar that makes it easier on the wrists and shoulders, allowing you to focus purely on the squat movement.
Pause Front Squats: Perform a short pause (2-3 seconds) at the bottom of the squat. This removes the "stretch reflex" and forces your quads to work even harder to stand up.
Zercher Squat: Hold the barbell in the crook of your elbows for a different front-loading challenge.

Hack Squats

The hack squat machine provides a stable, guided path, which allows you to focus purely on pushing the weight with your legs without worrying about balance. This makes it an ideal exercise for targeting the quads with heavy weights and high intensity, especially if you have lower back concerns with traditional squats.

How to do:

Position yourself in the hack squat machine, back against the pad, and feet hip-width apart on the platform.
Slowly lower the platform by bending your knees until your thighs are parallel to the footplate.
Push through your heels to return to the starting position.
Keep your back flat against the pad throughout.

Variations:

Narrow Stance Hack Squat: Feet placed closer together to emphasize the outer quads and vastus lateralis.
Wide Stance Hack Squat: Feet wider to recruit more inner quads and glutes.
Single-Leg Hack Squat: Focus one leg at a time to correct imbalances and improve unilateral strength.

Volume Builder

This section focuses on accumulating volume to promote muscle growth (hypertrophy). You’ll use a slightly lighter weight than your strength lifts and aim for a higher rep count to maximize time under tension.

Leg Press (Tight Stance)

The leg press machine is excellent for quad development because it allows heavy loading with less stress on the lower back. A tight and narrow foot placement on the platform targets the quads more by limiting hip involvement and increasing knee flexion. This focused quad activation helps maximize muscle growth through added volume.

How to do:

Sit on the leg press machine and place your feet on the platform about hip-width apart, with your toes pointed straight or slightly in.
Release the safety levers and slowly lower the platform towards you by bending your knees until they are at a 90-degree angle.
Push the platform back up to the starting position using your quads, but don't fully lock your knees out at the top.
Repeat for the desired number of reps.

Variations:

Wide-Stance Leg Press: Place your feet wider apart to shift more emphasis onto your glutes and inner thighs.
Feet-High Leg Press: Placing your feet higher on the platform will target your hamstrings and glutes more effectively.
Single-Leg Press: Press with one leg at a time. This helps identify and correct any muscle imbalances between legs and increases the range of motion.

Bulgarian Split Squats (Front Placement Tweaks)

The Bulgarian split squat is a challenging unilateral (one-legged) exercise that is great for building muscular quad mass, improving stability, and addressing muscle imbalances. By adjusting your foot position, you can specifically target your quads to a greater degree, especially in this quad-focused routine.

How to do:

Stand about 2-3 feet in front of a workout bench or box. Place one foot on the bench behind you.
Hold dumbbells in each hand. Take a slightly shorter step forward with your front leg than you normally would to establish the proper lunge position. This will force your knee forward and put more stress on your quads.
Keeping your torso upright, slowly lower yourself until your front thigh is parallel to the floor.
Drive through the heel and ball of your front foot to return to the starting position.

Variations:

Bodyweight Bulgarian Split Squats: Use your body weight as a starting point if you're new to the exercise, focusing on form and balance.
Kettlebell Bulgarian Split Squats: Use a single kettlebell held in the "goblet" position (against your chest) for a more core-focused variation.
Front Rack Position: Holding a single dumbbell or kettlebell in the goblet position at your chest further promotes an upright torso for maximum quad engagement.
Rear Foot Elevated (Advanced): Adding weight via a dumbbell or kettlebell held in the goblet position increases the difficulty and focus on the quads.
Reverse Lunge: Another excellent quad-focused exercise that can be substituted for Bulgarian split squats. Step backward into the lunge position rather than forward, which places more emphasis on the front leg's quadriceps while reducing stress on the knee joint.

Isolation Finisher

This final section is designed to completely fatigue your quads and maximize the muscle "pump." You'll use isolation exercises to finish the job and ensure you've worked the muscles from every angle.

Leg Extensions

Leg extensions are a seated machine exercise that isolates the quadriceps muscles. This movement allows you to focus purely on your quads without involving other muscles, making it perfect for finishing your workout.

It’s especially great for building muscle endurance and size by keeping constant tension on the quads. The leg extension machine usually lets you adjust the weight easily for drop sets or progressive overload. This exercise is beginner-friendly and useful for balancing muscular strength differences between legs.

How to do it:

Sit on the leg extension machine with your knees bent and your shins under the pad.
Slowly extend your knees, lifting the weight and squeezing your quads at the very top of the movement.
Hold the squeeze for a second before slowly lowering the weight back to the starting position.

Variations:

Single-Leg Extensions: Work one leg at a time to fix imbalances.
Paused Leg Extensions: Pause for a second at the top to increase muscle tension.
Drop Set Leg Extensions: Decrease weight after failure to extend the set duration and muscle fatigue.

Sissy Squats

Sissy squats are a unique bodyweight exercise that isolates the quads by bending and straightening the knees without involving the hip flexors. This puts the quads under constant tension and stretches the rectus femoris muscle through a wide range of motion.

Sissy squats also engage your core to maintain balance. While challenging, they are excellent for building muscle size and strength if done correctly. This exercise requires and builds incredible strength and stability in the knee joint. Beginners can use support like a squat rack or a resistance band for stability.

How to do it:

Stand with your feet close together, holding onto a stable object for balance (like a squat rack or machine).
Lean back slightly, keeping your body in a straight line from your knees to your head.
Bend your knees and lower your body, allowing your knees to move forward and your heels to lift off the floor. The goal is to feel a deep stretch in your quads.
Drive back up to the starting position by contracting your quads.

Variations:

Bodyweight Sissy Squat: Performed without any added weight, great for beginners.
Weighted Sissy Squat: Hold dumbbells or a weighted plate to increase intensity.
Band-Assisted Sissy Squat: Use a resistance band for balance support and to reduce load.

Cool Down

Cooling down after a quad-focused leg day is important to help your body recover and reduce muscle soreness. It also helps relax your muscles, improve flexibility, and lower your heart rate gradually.

Here are easy steps to cool down effectively:

Light Cardio: Spend 3 to 5 minutes walking slowly or cycling lightly to let your heart rate come down smoothly.
Stretch Your Quads and Legs: Do gentle stretches focusing on your quads, hamstrings, calves, and hips. Hold each stretch for about 15 to 30 seconds. Examples include:
- Quad stretch: Stand on one leg, pull your other foot towards your buttocks, and hold.
- Hamstring stretch: Sit and reach towards your toes with legs extended.
- Calf stretch: Step one foot back and press the heel down while keeping the leg straight.
Use Deep Breathing: Take slow, deep breaths during your stretches to help relax your muscles and calm your mind.
Foam Roll (Optional): If available, use a foam roller to gently massage your quads and other leg muscles to release tension and improve blood flow.

Programming Guidelines: Reps, Sets, Rest, and Frequency

To get the best results from your quad-focused leg day, it is important to follow a clear program with the right number of sets, reps, rest times, and how often you train each week. Here is a basic guide:

Exercise Block	Sets	Rep Range	Rest Between Sets	Weekly Frequency
Strength Foundation	3–4	4–6	2–3 minutes	1–2 times per week
Volume Builder	3–4	8–12	60–90 seconds	1–2 times per week
Isolation Finisher	3–4	12–15	30–60 seconds	1–2 times per week

Explanation:

Sets: 3 to 4 sets provide enough volume for muscle growth and strength gains without causing excessive fatigue.
Reps: Lower reps (4–6) are used in strength exercises to lift heavier weights, while moderate reps (8–12) in volume builder exercises help increase muscle size. Higher reps (12–15) for isolation finisher exercises improve muscle endurance and definition.
Rest Periods: Longer rest times between strength sets allow for recovery, while shorter rest for volume and isolation sets keep the muscles under tension and promote growth.
Frequency: Training quad-focused leg day 1 to 2 times per week balances growth and recovery. Beginners might start with once per week, while advanced lifters can progress to twice.

Ready-to-Follow Workout Templates

Beginner Quad-Focused Leg Day

Front Squats: 3 sets of 8-10 reps (light weight, focus on form)
Leg Press (Tight Stance): 3 sets of 10-12 reps
Bulgarian Split Squats (Bodyweight or Light Dumbbells): 3 sets of 8-10 reps per leg
Leg Extensions: 3 sets of 12-15 reps
Bodyweight Sissy Squats or Assisted: 2-3 sets of 10-12 reps

Rest: 90 seconds between sets
Frequency: 1 time per week to allow adaptation

Intermediate Quad-Focused Leg Day

Front Squats: 4 sets of 6-8 reps (moderate weight)
Leg Press (Tight Stance): 4 sets of 10-12 reps
Bulgarian Split Squats (Dumbbells): 3-4 sets of 10 reps per leg
Leg Extensions: 3 sets of 15 reps with a 1-second pause at the top
Sissy Squats (Bodyweight or Weighted): 3 sets of 12-15 reps

Rest: 60 to 90 seconds between sets
Frequency: 1-2 times per week, depending on recovery

Advanced Quad-Focused Leg Day

Front Squats or Hack Squats: 4 sets of 4-6 reps (heavy weight)
Leg Press (Tight Stance): 4 sets of 10-12 reps, include drop sets on last set
Bulgarian Split Squats (Weighted Barbell or Dumbbells): 4 sets of 10 reps per leg
Leg Extensions: 4 sets of 15-20 reps, with slow negatives and paused holds
Sissy Squats (Weighted or Band Assisted): 3-4 sets of 15 reps

Rest: 30-60 seconds between volume sets, 2-3 minutes between heavy sets
Frequency: 2 times per week, focusing on volume and intensity progression

Progression Tips for Your Quad-Focused Leg Day

Increase Weight Gradually: Add small amounts of weight to your exercises, like front squats or leg presses, each week or every other week. This helps your quads adapt and get stronger.
Add More Reps or Sets: If increasing weight is difficult, try doing a few more reps or an extra set with the same weight before adding more load.
Slow Down Your Movement: Take more time lowering the weights (eccentric phase) to increase muscle tension and improve growth.
Use Advanced Exercise Techniques: Add drop sets, pauses, or supersets to make your workout more intense once you have a good base.
Reduce Your Rest Time: Shortening your rest periods slightly (e.g., from 90 seconds down to 60 seconds) increases the intensity of your workout without changing the weight. This is a great way to push your muscular endurance and add another challenge.
Adjust Your Rest Periods: Shorten rest times between volume exercises to keep your quads under continuous tension and boost endurance.
Track Your Progress: Write down your exercises, sets, reps, and weights used each session. This helps you see improvements and plan new challenges.
Listen to Your Body: If you feel knee pain or extreme fatigue, take a rest day or reduce load to avoid injury.

How to Recover After an Intense Quad Workout

1. Post-Workout Nutrition (The 30-Minute Window)

What you eat right after your workout is crucial. Within 30 to 60 minutes, your body is primed to absorb nutrients.

Protein: This is essential for muscle repair. Have a protein shake or a meal with lean protein like chicken or fish.
Carbohydrates: These are needed to refuel your energy stores (glycogen) in your muscles. A banana, a bowl of oats, or a simple carbohydrate source works well.

A good rule of thumb is pairing protein with carbs. For example, a protein shake with a banana or a turkey sandwich on whole wheat bread.

2. Hydration is Key

You lose a lot of water and electrolytes during an intense workout. Make sure you're drinking water throughout the day, not just during your workout. Staying well-hydrated helps your muscles function properly and aids in nutrient transport, both of which are vital for recovery.

3. Get Enough Sleep

Sleep is when your body does most of its repair work. During deep sleep, your body releases growth hormone, which is essential for muscle growth and repair. Aim for 7-9 hours of quality sleep per night. If you're consistently getting less, your progress will suffer.

4. Gentle Stretching & Foam Rolling

You've already done your cool-down stretches, but gentle stretching and foam rolling on your off days can also help.

Foam Rolling: Use a foam roller on your quads, hamstrings, and glutes. This helps to release muscle tension and improve blood flow, which can reduce soreness.
Gentle Stretching: Hold your stretches for a bit longer to improve flexibility over time. Just be careful not to push too hard, especially if you're very sore.

5. Rest Days Are Non-Negotiable

Don’t train the same muscle group on consecutive days. Give your quads at least 48 hours to recover and rebuild before you hit them hard again. This rest period is where your muscles grow, so don't be afraid to take a day off.

Pro Tips for The Best Quad Workout

Focus on Form First: Always prioritize proper form over lifting heavier weights. Good technique helps you target the quads effectively and reduces the risk of injury.
Warm Up Well: Spend enough time warming up your quads and legs with dynamic stretches and activation exercises before starting heavy lifts. This prepares your muscles and joints for the workout.
Control Your Movement: Slow down your reps during the lowering phase (eccentric) to keep tension on your quads longer. Controlled movement improves muscle growth and reduces injury.
Use Progressive Overload: Gradually increase the weight, sets, or reps over time to keep challenging your muscles for continuous growth.
Don’t Skip Isolation Exercises: Finish your workout with isolation moves like leg extensions and sissy squats to fully fatigue the quads and improve muscle definition.
Listen to Your Body: If you feel pain or discomfort in joints during exercises, adjust your form or choose a different variation that feels better.
Stay Consistent: Consistently training legs and making a full recovery between each leg day session will bring the best results. Plan your quad leg day workouts regularly, while allowing recovery days in between.
Fuel and Recover Properly: Eat protein-rich meals and hydrate well to support muscle repair. Consider supplements like Pepti-Bolic to help with muscle growth and recovery.

Common Mistakes to Avoid

Using Too Much Weight Too Soon: Trying to lift very heavy weights without mastering proper form can cause injury and reduce muscle growth. Start lighter and focus on technique first.
Not Going Deep Enough: If you stop your squats or leg presses before your thighs are parallel to the ground, you're missing out on the full range of motion. This limits how much you're stretching and activating your quad muscles.
Leaning Forward Too Much During Squats: Bending too far forward shifts the focus away from the quads and puts strain on your lower back. Keep your chest up and torso upright to target the quads better.
Letting Your Knees Cave In: During squats or leg presses, your knees can sometimes collapse inward, which puts dangerous stress on your knee joints. Consciously focus on pushing your knees outward, in line with your feet. Using a resistance band looped around your knees during your warm-up can also help you feel and correct this mistake.
Incorrect Foot Placement: Putting your feet too wide or too far forward can reduce quad engagement and involve other muscles like the glutes instead. Keep feet about shoulder-width or slightly narrower for quad focus.
Skipping Warm-Up and Stretching: Not warming up properly can increase injury risk and limit performance. Always do a proper warm-up and include stretching and mobility work.
Only Doing Machine Exercises: While machines like the leg press are great for targeting the quads, relying on them exclusively means you're not training the smaller stabilizing muscles. Free-weight exercises like squats and lunges require you to balance and control the weight, which builds a stronger, more functional lower body.

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Frequently Asked Questions

Q: How is this different from a regular leg day?

A: A regular leg day often tries to work all leg muscles equally. This workout is specifically designed to prioritize your quadriceps through careful exercise choice, form, and technique. You'll still work your other leg muscles, but the quads will do most of the work.

Q: How often should I do this quad-focused leg day workout?

A: This workout is intense, so it's best to perform it once per week. This gives your muscles enough time (at least 48 hours) to recover and grow. If you're an advanced lifter, you could do a second, less intense leg day focused on hamstrings and glutes later in the week.

Q: Is it normal to be very sore after this workout?

A: Yes, it is very normal, especially in the beginning. Delayed Onset Muscle Soreness (DOMS) is a common side effect of intense training. To help with soreness, make sure you're getting enough protein, staying hydrated, and doing your cool-down stretches. The soreness should lessen as your body adapts to the workout.

Final Thoughts

A quad-focused leg day is more than just a few leg exercises. It combines warm-ups, strength work, volume training, isolation moves, and recovery methods into one complete plan. This routine highlights the quadriceps while still involving the rest of the lower body for balance.

With clear programming, progression tips, and practical variations, it offers structure for beginners as well as advanced lifters. Each part of the workout fits together to support consistent quad growth, strength development, and overall performance.

Want the best isolation exercises for your quad sweep? Check out our article on Quad Sweep Exercises: 5 Best Moves to Build Powerful Legs for a focused breakdown.

References

Wernbom, M., Augustsson, J., & Thomeé, R. (2007). The influence of frequency, intensity, volume, and mode of strength training on whole muscle cross-sectional area in humans. Sports Medicine, 37(3), 225-264.
Lee, J.-H., Kim, S., Heo, J., Park, D.-H., & Chang, E. (2022). Differences in the muscle activities of the quadriceps femoris and hamstrings while performing various squat exercises. BMC Sports Science, Medicine and Rehabilitation, 14, Article 4.
Gullett, J. C., Tillman, M. D., Gutierrez, G. M., & Chow, J. W. (2009). A biomechanical comparison of back and front squats in healthy trained individuals. Journal of Strength and Conditioning Research, 23(1), 284–292.
Kraemer, W. J., & Ratamess, N. A. (2004). Fundamentals of resistance training: progression and exercise prescription. Medicine & Science in Sports & Exercise, 36(4), 674-688.
Bonilla, D. A., Pérez-Idárraga, A., Odriozola-Martínez, A., & Kreider, R. B. (2021). The 4R’s framework of nutritional strategies for post-exercise recovery: A review with emphasis on the new generation of carbohydrates. International Journal of Environmental Research and Public Health, 18(1), 103.

Written and Sponsored by Leonard Shemtob

Leonard Shemtob is President of Strong Supplements and a published author. Leonard has been in the supplement space for over 20 years, specializing in fitness supplements and nutrition. Leonard appears on many podcasts, written over 100 articles about supplements and has studied nutrition, supplementation and bodybuilding.

Leonard's articles have been published in many top publications around the web. Leonard enjoys weight training, playing basketball and yoga, and also enjoys hiking. In his free time he studies and works on improving himself. For more detailed information, visit his official blog.