To help people build strong legs, IFBB Pro, Sadik Hadzovic posted his "Quadzilla workout" on his Youtube channel that he did with Arnold amateur champ Lin Shuqing. The legs are the pillars of performance in the gym and the foundation for our bodies. Everything you do in training demands strong legs in some capacity. If your quads are lacking, try this workout!
WHO IS SADIK HADZOVIC?
Sadik Hadzovic, orginally from Bosnia & Herzegovina, is a fitness model, body trainer, and former IFBB professional classic physique competitor. He won many awards and has appeared in countless fitness magazines, including Muscle & Fitness and Fitness RX. In addition, he is a social media star who has amassed a large following with 3.6 million followers on Instagram.
During his pro career Sadik was able to collect quite a few medals, with the most noteworthy ones being a second-place finish during the 2014 and 2015 Mr. Olympia, a first-place finish at the 2015 Arnold Classic in Ohio. He also won first-place at the PBW Championship in Tampa.
He retired from the pro scene in 2017, but that hasn't stopped him from staying in incredible shape. Sadik also has a website where he coaches people and sells ebooks.
WHO IS LIN SHUQING ?
Lin Shuqing from Hong Kong isn't a new face in the competitive bodybuilding world. In 2016 Lin took first place in the middleweight division at NPC Tri-State Championships. Lin won 3 Championships at the NPC New York State Grand Prix in 2017. With his biggest win, Lin won first place as an amateur light-heavyweight at the Arnold Classic 2020 finals.
LEG WORKOUT WITH SADIK HADZOVIC
This quad focused leg workout brought to you by Sadik Hadzovic is sure to get those legs pumped and fatigued. We especially like the offset lateral lunges that he throws into the mix because it challenges the stabilizing muscles.
WARMUP
We see some brief clips of a warmup that the two complete before jumping into the leg workout. These exercises include air squats and cat-cow stretches.
UNILATERAL LEG PRESS
Unilateral horizontal leg presses were the group's first exercise to warm up the legs and get a pump through the quads. They used weight that was moderately heavy, and reps were completed explosively.
BARBELL BACK SQUATS
The second exercise was barbell back squats, with two to three warmup sets before starting their working sets. Sadik recommends that the best way to get a great pump and work the legs is by keeping the intensity high while keeping the breaks short between sets.
Directly after, they added a wedge for elevated heel squats and completed a few extra sets. By adding the wedge, you emphasize the quads and focus more on keeping your balance. Sadik recommends drinking BCAAs (branch chain amino acids) during your workout to help you get stronger and recover faster after intense workouts.
OFFSET WALKING LUNGES
They followed up squats with walking lunges with the weight only on one side to keep the pump going. Make sure to concentrate on bracing your core and driving through your calves, quads, and hamstrings while performing this exercise.
Sadik sits down for a moment between exercises to say that he has a passion for working out, but that doesn't mean he loves it. He says, "if you plan on being the best in the world, you have to deal with some dark shit." To get to the level that he was at, we know he made huge sacrifices to get there.
HAMSTRING CURLS
To finish up the workout, he adds two hamstring curl exercises. The first is a lying hamstring curl, and the other is a seated hamstring curl. Sadik's coach says to work different parts of the hamstring; you should play with foot positioning. By pointing your toes out or in, you will emphasize different parts of your hamstrings. The last tip was to control the negative while performing a seated hamstring curl.
Sample "Quadzilla" Workout from Sadik Hadzovic
Here's is a great sample workout put together around Sadik Hadzovic's workout.
Warmup: 5 minutes dynamic warmup
- Unilateral Horizontal Leg Presses: 4 sets x 12 reps
- Barbell Back Squats: 3 sets x 10 reps
- Heel Elevated Back Squats: 3 sets x 10 reps
- Walking Lunges: 3 sets x 12 reps per side (holding weight on one side)
- Lying Hamstring Curls: 3 sets x 15 reps
- Seated Hamstring Curls: 3 sets x 15 reps
Note: Keep rests 1-2 minutes between sets.
CLOSING THOUGHTS
Sadik offers plenty of valuable training tips in the content on his channels. This leg workout looked brutal, we plan on giving it a go on our next leg day.
If you end up trying it let us know how you fared in the comments below.
Kiel DiGiovanni
Author