hey /fit/ , honest question. Steroids aside, how do i get legs like zyzz, in particular the bottom quads? what are some good exercises for that? and should i do high volume or go for strength and low rep?
Lol. That's not how muscle gains work.
You don't just magically lift your way into building up your quads while at the same time having your bodyfat lowered enough to see the separation in the muscle.
You'd need to squat for a year or two in a calorie surplus to build the muscle up and then cut to strip the bodyfat off to unveil the gains.
As for what particular exercise it rep range it doesn't fucking matter. Just pick any type of squat and deadlift and focus on getting better and stronger at the lifts using progressive overload.
Ignorami, bottom quads are beneath the top quads and run over the femurs.
They account for most of the thighs' mass, with the top quad mostly gaining simply /apparent/ mass from the squat.
Don't go crazy on low bar or wide stance squat volume. Use a close stance, do more front squats, leg extension, hack squat. Keep your torso to thigh angle as large as possible during leg movements to maximize quadricep and particularly VMO involvement .
Ever heard of leangains? I swear to god, /fit/ is so fucking stupid. They read one goddamn sticky and cling to it like it's the end-all-be-all of fitness philosophy. Bulking and cutting is one way (and a hell of an effective way) of getting fit. But with the right macros and the right routine, you can certainly add muscle mass while losing body fat. It's fucking scientific.
Likewise, to think that sets/reps don't make a difference for different goals, from strength training to hypertrophy, is patently retarded.
The answer here is pretty simple
noobs can gain muscle and lose fat at the same time. (first 6-12 months serious lifting)
After that time frame it becomes difficult to even recomp but you can absolutely gain significant muscle and lose fat simultaneously if you're just starting out