Hunter Labrada is one of the Open class’ biggest names, but he always makes time for fans who have questions about bodybuilding. In a recent Q and A on YouTube, Labrada named his number one exercise for quad development and broke down the importance of progressive overload for building muscles. In addition, he opened up on how to effectively run a bulking program in the off-season.
From the moment he emerged as a contender in the Men’s Open, fan attention was swirling around Labrada. As the son of bodybuilding icon Lee Labrada, Hunter has already shown immense promise atop the Open category, having placed as high as fourth on the Mr. Olympia stage (2021).
Last year, Labrada secured a dominant victory at the 2023 Tampa Pro, which set him up with powerful momentum for the Olympia contest. He took a pitstop at the Texas Pro, where he finished second behind Andrew Jacked before testing himself against the best.
Hunter Labrada Talks Best Quad Exercise, Bulking Programs in Off-Season, and Progressive Overload
Improving once again on the Olympia stage, Labrada left Orlando, Florida in sixth place. Although he has major plans for his current bodybuilding season, Labrada used his expertise to enlighten his fans. In a recent Q and A, Labrada revealed his number one exercise for quad development.
“If I had to pick one quad exercise… probably hack squats. As long as you have a good hack squat that’s biomechanically acceptable to your body, it’s not hurting you.
I think the ability to load the quad in addition to really getting your knee out over your toe and get your quad into full flexion, I think is the most effective compound.”
Get Fitter, FasterLevel Up Your Fitness: Join our 💪 strong community in Fitness Volt Newsletter. Get daily inspiration, expert-backed workouts, nutrition tips, the latest in strength sports, and the support you need to reach your goals. Subscribe for free!
Labrada explains exactly why he prefers the hack squat, which offers him the ability to load weights and flex the knee. He also emphasizes how safe this exercise is.
“It really is kind of one of those you’re doing essentially the same thing on any quad compound exercise and that’s squatting. Putting as much knee flexion in your knee as possible, getting the quad as long as possible, and having as much load on it as possible.”
“My personal preference would be the the hack squat, but the pendulum is a great option, a leg press with your feet low so you’re getting good knee flexion is a great option. Heel-elevated safety bar squat, really I’m just wanting an exercise that I can load heavily and safely and get my knee out of over my toe and get as much knee flexion as possible.”
Additionally, Hunter Labrada dove into his off-season bulking protocol. Labrada shares that his number one rule during the off-season is to not put on too much weight.
“For those of you that are in an extended extended off-season I kind of have a golden rule of the off-season and that is: never turn into a fat fuck and get over 12 percent body fat.”
Labrada reveals that it can be challenging not to put on excess weight during an extended off-season. He explains that the body will respond to training and nutrition more effectively when someone is sub-12 percent body fat.
“Easier said than done, especially in the long off-season but all jokes aside, your body is going to grow best and be most responsive sub-12 percent body fat.”
“You’re going to feel a lot better and be a lot healthier. Extended off-seasons are not an excuse to get fat, sloppy, and unhealthy. Extended off-seasons are a time to put tissue on your body and to address the weaknesses you had the last time you were on stage” Labrada added.
While he favors the pump inside the gym, adding weight, reps, and sets to his routine over time, well known as progressive overload, has become his bread and butter for muscle building.
“No, absolutely not. Progressive overload in my opinion is the main driver of hypertrophy. It’s how I’ve trained for the last eight years if you will. It’s how most of the guys I know are training right now.”
During Hunter Labrada’s 2024 off-season, he has remained transparent with his fans, sharing his process through social media. Recently, Labrada walked his viewers through a full day of eating and even revealed Trader Joe’s microwaveable jasmine rice as a hack to staying on track even while busy.
Labrada has been staying in shape during his off-season, not only through diet but also through rigorous workout routines. Having previously revealed his push-pull training split, Labrada has been hard at work in the gym completing intense workouts. He even gave fans a sneak peek at what is to come while guest posing at the 2024 Pittsburgh Pro.
Even though Hunter Labrada still hasn’t revealed what show he will be participating in to secure a ticket to the Mr. Olympia stage, fans look forward to seeing his progress. With useful tips on training and conducting a fruitful off-season, Labrada continues to serve the bodybuilding community.
RELATED: Hunter Labrada Shows How To Build Huge Chest
To watch the full video, click the link below:
You can also follow us on Twitter, Facebook, Instagram, and
YouTube for even more content.
