Super Shotguns and chainsaws are all well and good, but few demon killin’ instruments are as fine-tuned and effective as the DOOM Slayer himself. While we (thankfully) have no need to rip apart demons by hand, we can still break down the science of the Slayer’s impressive physique and see what we can apply to our own. This is Ripped & Tear!

Last time on Ripped & Tear, we covered the quads (also known as your quadriceps femoris) and how they enable swift and steady movement for the DOOM Slayer while bearing the weight of his impressive frame and massive arsenal of weapons.

Our next step? Seeing how we can develop our own quads for the loadout lifting we do in our everyday life. (They may not be BFGs, but that new set of recliners you bought ain’t exactly light.)

“A couple of quad targeting exercises to implement are activities such as sprinting, cycling and stair climbing,” says fitness consultant and personal trainer Phil Durity. “To pinpoint and tax these muscles, perform standard dumbbell, barbell or even body weight squats, lunges, deadlifts and leg presses.”

For those with access to gym equipment, Durity recommends isolation exercises on leg extension machines that specifically target the quads. The good news is all those weighted squats will condition you to lift heavy objects with your legs, not your back. Speaking of not hurting yourself…

Negating Quad Damage

While a devastating power-up in the hands of the DOOM Slayer, Quad Damage to your legs can result in serious injury.

Durity warns that a common quad injury is bruising of the anterior (front-most) part of the thigh from a direct blow or fall – something that can be avoided by properly following instructions on gym machinery and avoiding slippery or uneven surfaces when working out.

Another hazard to avoid is strain from overuse, which can result in damage to the muscle fibers. Stretching before and after working out, keeping your legs warm in colder weather and allowing recovery time after a rigorous leg day can help prevent strain from overtaxing your quads.

Be sure to check in next time as we uncover more secrets to the bod feared by Hell itself, and here’s to making gains during the Year of DOOM!

DISCLAIMER: Always consult your physician before beginning any physical fitness regimen or rigorous activity. Stop immediately if you feel faint, dizzy, pain or shortness of breath while exercising. This series is intended for entertainment purposes and does not replace the advice of healthcare professionals. ZeniMax Media and its partners are not responsible for any injuries that may occur from attempting exercises shown on this website.