Wellness Bodybuilder Wynter Addams’ Tips for Massive Quads

Wynter Addams Quad Training

IFBB Pro League Wellness competitor Wynter Addams must focus on superior lower body development if she wants to succeed in competition. The judges in her category focus on the glutes, hamstrings, and quadriceps. Addams has successfully developed those areas appropriately, as verified by her win at the 2023 T.R.U. Athlete Pro and appearance at the 2023 Wellness Olympia.

Wynter Addams Quad Training

Addams starts her training with her roots in powerlifting. She squats, working up to a top weight of 120 kilograms for nine reps. She addressed the notion that squats and deadlifts make one’s waist thicker, which is unwanted in bodybuilding:

"I don’t find that to be the case. My waist has shrunk to the smallest it’s ever been."

The single-leg press saves energy and allows her mind-muscle connection to more acutely target each leg individually to promote balance and symmetry.

Addams uses leg extensions to detail the quadriceps. She finds them even more effective by bracing to prevent the hip flexors from engaging:

"I reduce the weight and isolate other parts of the quads. I hold myself in [the seat]focusing on the movement to have less swing. Really squeeze at the top."

Addams tapped the adductor machine to target her inner thighs, followed by another leg press machine and Bulgarian split squats.

"I use really light dumbbells to focus isolation in my quad."

Bulgarian split squats have been shown to minimize the demands on the knee compared to other exercises. (1)

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Reference

1. Mackey, E. R., & Riemann, B. L. (2021). Biomechanical Differences Between the Bulgarian Split-Squat and Back Squat. , (1), 533–543. https://doi.org/10.70252/CIYT8956

Conclusion

Wynter Addams’ quad training regimen is a testament to her dedication to building a strong and symmetrical lower body. By incorporating powerlifting, leg extensions, and Bulgarian split squats, she is able to target each muscle group individually and promote balance and symmetry.

FAQs

Q: What is Wynter Addams’ training regimen for the lower body?
A: Wynter Addams’ training regimen includes squats, single-leg press, leg extensions, adductor machine, and Bulgarian split squats.

Q: Why does Wynter Addams focus on the quadriceps?
A: Wynter Addams focuses on the quadriceps to develop a strong and symmetrical lower body, as judges in her category focus on the glutes, hamstrings, and quadriceps.

Q: What are the benefits of Bulgarian split squats?
A: Bulgarian split squats have been shown to minimize the demands on the knee compared to other exercises.