Unlocking Bigger Quads: The Surprising Secret from IFBB Pro Martin Fitzwater
When it comes to building impressive quads, many aspiring bodybuilders immediately think of heavy squats and intense leg presses. However, a new insight from IFBB Pro and recent 2025 EVLS Prague Pro winner, Martin Fitzwater, suggests there’s more to the story. In a recent Instagram post that’s garnered attention from his 328K followers, Fitzwater emphasizes an often-overlooked exercise: training the adductors.
What Are Adductors and Why Should You Care?
You might be asking, “Adductors? Aren’t those just for squats or leg presses?” Not quite. While most gym-goers tend to neglect them, adductor muscles—the ones you find on the inner thighs—are crucial for muscle balance and overall stability. They play a vital role in adduction, the motion of bringing your legs together. In contrast, abduction is the movement of spreading your legs apart.
To engage these muscles effectively, you can hop onto the seated adductor machine. This machine features two pads positioned on either side of your thighs. As you squeeze them together and then slowly release, you’ll not only strengthen the adductors but also warm up the entire leg for more demanding exercises.
Martin Fitzwater’s Winning Strategy
Having recently clinched fifth place in the 2025 Mr. Olympia finals and hitting back-to-back wins at the EVLS Prague Pro, Fitzwater is not just about aesthetics; he’s focused on functionality and performance. His leg training routine, which begins with adductor exercises, is designed to promote both muscle fullness and symmetry.
“Welcome to leg day! We start with adductors,” he shares, revealing his method of attack. “Nothing special here, just really focusing on getting the adductor warm and getting blood circulating throughout the whole leg.”
The Science Behind Adductor Training
So, why should adductor exercises occupy a spot at the beginning of your leg day? Beyond warming up your muscles, adductor training serves as a stability booster for the knee joint.
“Adductors are huge stabilizers of the knee, so when we work on the quads, ensuring the knee is stable is essential to prevent injuries,” Fitzwater explains. This multifaceted approach not only helps in injury prevention but also primes your legs for intense workouts.
To put it simply, incorporating adductor work into your routine can promote muscle growth while safeguarding your most vital joints. Imagine starting your leg day with a routine that not only prepares you but also sets you up for optimal performance—sounds appealing, right?
Real-World Application: How to Add Adductors into Your Routine
If you’re intrigued and want to experiment with Fitzwater’s strategy, here’s a quick guide on how to seamlessly integrate adductor exercises into your leg day routine:
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Begin with the Seated Adductor Machine: As Fitzwater suggests, start with this exercise to get blood flowing. Aim for 3-4 sets of 10-15 reps, focusing on controlled movements.
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Progress to Compound Exercises: After warming up, move on to squats or leg presses. The stability gained from your adductor work will translate into better form and strength.
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Cool Down with Stretching: End your workout with some stretches focused on both the adductors and the quads. This aids in recovery and keeps those muscles flexible.
A Personal Experience
I still remember when I discovered the benefits of targeting my adductors. As a novice gym-goer, I was all about squats and deadlifts but skipping adductor training left me with imbalanced muscle growth. After incorporating them, not only did my lifts improve, but I also felt more stable during compound movements. It’s surprising how such a small tweak can make a big difference.
Why This Matters
So, what does all this mean for everyday gym-goers aiming for impressive leg gains? Essentially, it’s a reminder that effective training isn’t just about lifting heavier weights. It’s about smart, strategic programming that looks at the entire body and its interconnected muscles.
Ignoring key muscle groups like the adductors can lead to imbalances that may hinder your progress or, worse, lead to injuries. By adapting your routine to include exercises that stabilize and strengthen these often-overlooked muscles, you position yourself for success.
Conclusion: A Broader Perspective on Leg Training
In an age where the focus often becomes about maximum weights and flashy moves, Fitzwater’s insights remind us to slow down and consider the foundational aspects of training. The road to impressive quads isn’t just paved with heavy squats; it’s about understanding the importance of stabilizing muscles, smart warm-ups, and injury prevention.
As Martin Fitzwater’s success shows, building a strong foundation pays off, not only in terms of aesthetics but also performance. The next time you step into the gym, why not take a moment to incorporate a little adductor love into your routine? You might find it’s just the edge you need to level up your leg game.
So, are you ready to embrace this unorthodox approach to leg training? It’s never too late to switch things up, and who knows? You might just find your quads growing stronger and more defined than ever before.
