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  1. #1
    100% Natural Bodybuilder SB100%Natural's Avatar
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    Outer quad sweep...

    How the hell can I build an impressive outer sweep???

    Okay people legs have always been a weak point for me and it showed at my last comp. I really, really need to develop the outer head of the quads (vastus lateralis) to keep a good sweep. For several years now I've been doing exercises such as narrow leg press, single leg presses and quiet narrow squats in an attempt to build this trouble area. Nothing seems to work, the quads get bigger but the outer sweep I want just doesnt come. I feel this is somthing I really need to polish off my physique.

    Any tips all you bodybuilders out there. How do I build the outer sweep?

    Help
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  2. #2
    NATURAL 4 LIFE! Hardcore Natural's Avatar
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    Heavy ass hack squats dude!!!
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  3. #3
    IFPA Pro Sporto1633's Avatar
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    Originally Posted by Hardcore Natural View Post
    Heavy ass hack squats dude!!!
    I agree. Heavy hack squats have been a staple of mine for years, and my legs are my strong point (quads especially). Other than that, front squats are good, and deadlifts (depending on form) will hit them hard as well.

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  4. #4
    Showtime May 2012 Joe Go's Avatar
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    Just hold a telephone book out in front of you and do telephone book squats. They're INTENSE! LOL! (Joking)

    Do what hardcore say's. That hits them pretty hard.
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  5. #5
    Registered User aguy fish's Avatar
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    Hi steve
    how are you?
    def Hack squat and single leg presses.
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  6. #6
    Registered User crew5's Avatar
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    I had been powerlifting for years with heavey squats over 700 and hack squats - even though the hack squat machine in our gym is a piece of crap. Anyway, my knees ultimately took the brunt of that and I was forced to start every leg workout with intense leg extensions (breakdowns) to warm eveything up for the squats. After years of doing this (and getting to love the felling) my legs are better than they ever were just 'going heavy'. Leg Extensions are a lost art of pain. Anyone that can do a few slow controlled breakdowns sets without walking away without feeling like they want to puke isn't doing them right. When I diet for comp the results are better than ever before when squats alone were on the docket. 'Going heavy' is a sure fire way to joint problems IMO. Just ask my knees.
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  7. #7
    100% Natural Bodybuilder SB100%Natural's Avatar
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    Originally Posted by Hardcore Natural View Post
    Heavy ass hack squats dude!!!
    Hi there. Shame you couldnt do your comp by the way, you looked awesome. A hack squat machine is the only machine my gym doesnt have... otherwise I'd be straight on the thing!
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  8. #8
    NATURAL 4 LIFE! Hardcore Natural's Avatar
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    Originally Posted by steve_boutcher View Post
    Hi there. Shame you couldnt do your comp by the way, you looked awesome. A hack squat machine is the only machine my gym doesnt have... otherwise I'd be straight on the thing!
    Thanks Steve, I will be looking for a show to do in the near future...and I am still dieting down (just because I want to learn more about my own body) for the next few months before I begin a slow lean bulk.

    Yes, I know what you mean about your gym not having a hack squat machine...maybe ask the managers if they could think about getting one in...many besides yourself would benefit from it! If they have a suggestion box or something, you could always make that a suggestion!

    Cheers,

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  9. #9
    100% Natural Bodybuilder SB100%Natural's Avatar
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    Originally Posted by aguy fish View Post
    Hi steve
    how are you?
    def Hack squat and single leg presses.
    Hey Buddy! Been a while...

    I'm good, weighing in at 93.5kg or about 204 lbs right now. Bulking is going great and I'm steadily gaining muscle everywhere, apart from the pesky outer quad. How you doing?
    Success is in the details. Bodybuilding is more than just a hobby... it's a way of life.

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  10. #10
    100% Natural Bodybuilder SB100%Natural's Avatar
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    Originally Posted by crew5 View Post
    I had been powerlifting for years with heavey squats over 700 and hack squats - even though the hack squat machine in our gym is a piece of crap. Anyway, my knees ultimately took the brunt of that and I was forced to start every leg workout with intense leg extensions (breakdowns) to warm eveything up for the squats. After years of doing this (and getting to love the felling) my legs are better than they ever were just 'going heavy'. Leg Extensions are a lost art of pain. Anyone that can do a few slow controlled breakdowns sets without walking away without feeling like they want to puke isn't doing them right. When I diet for comp the results are better than ever before when squats alone were on the docket. 'Going heavy' is a sure fire way to joint problems IMO. Just ask my knees.
    LOL! Yep I couldnt agree more leg extensions are awesome and the burn and pain is stomach churning to say the least. I to do hard extensions prior to squats to warm up the knees and really pump some blood into that area? Would you say your legs improved as a direct result of the extensions? I thought that extensions focused more on the teardrop (vastus medialis) and the front of the quad (rectus femoris) as apposed to the outer part of the quad.
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    "Discipline, Determination, Dedication"
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  11. #11
    100% Natural Bodybuilder SB100%Natural's Avatar
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    Originally Posted by Hardcore Natural View Post
    Thanks Steve, I will be looking for a show to do in the near future...and I am still dieting down (just because I want to learn more about my own body) for the next few months before I begin a slow lean bulk.

    Yes, I know what you mean about your gym not having a hack squat machine...maybe ask the managers if they could think about getting one in...many besides yourself would benefit from it! If they have a suggestion box or something, you could always make that a suggestion!

    Cheers,

    Todd
    My gym does have a horizontal sled type leg press which seems similar to a hack squat. Do you think that is any good? Correct me if I'm wrong but a hack squat machine is angled and you generally stand as you work?
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  12. #12
    NGA\IFPA Pro Bodybuilder fltallpaul's Avatar
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    Originally Posted by steve_boutcher View Post
    How the hell can I build an impressive outer sweep???

    Okay people legs have always been a weak point for me and it showed at my last comp. I really, really need to develop the outer head of the quads (vastus lateralis) to keep a good sweep. For several years now I've been doing exercises such as narrow leg press, single leg presses and quiet narrow squats in an attempt to build this trouble area. Nothing seems to work, the quads get bigger but the outer sweep I want just doesnt come. I feel this is somthing I really need to polish off my physique.

    Any tips all you bodybuilders out there. How do I build the outer sweep?

    Help
    I have gotten great results from using the Hack Squat Machine, I also really like doing close stance squats on the Smith Machine, keeping my feet under me. I have also found turning my toes inward on the leg extension puts more stress on the outer quad. Using the leg press with feet close and toes turned ever so slightly in also works them...just have to find what you like.
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  13. #13
    NATURAL 4 LIFE! Hardcore Natural's Avatar
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    Originally Posted by steve_boutcher View Post
    My gym does have a horizontal sled type leg press which seems similar to a hack squat. Do you think that is any good? Correct me if I'm wrong but a hack squat machine is angled and you generally stand as you work?
    Not sure if the horizontal leg press will work the same since it's not angled much at all. A true hack squat machine is sorta on a 45 degree (approximately) angle downwards, so it's more like a squat.

    Right now I am inbetween gyms...currently left my original gym and am heading to a new Gold's that is opening up in May right close to my house...but in the meantime, I am at a smaller gym, that's cheap and close to my place but does not have a hack squat machine. I've been missing the use of one since December ...and I CANNOT wait till the Gold's opens up, so I can thrash my legs on it once again. Right now I am relying on squats, leg press, lunges and leg extensions as my primary leg stimulators.

    When I finally do get back on a hack squat machine, I'll be freakin happy...so will my legs!
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  14. #14
    Registered User Cgb6810's Avatar
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    Originally Posted by steve_boutcher View Post
    Hi there. Shame you couldnt do your comp by the way, you looked awesome. A hack squat machine is the only machine my gym doesnt have... otherwise I'd be straight on the thing!
    The other alternative to the hack squat is front squats. Fortunately our gym has a hack squat machine, because I hate front squats. But, they work.

    here is a video
    http://www.youtube.com/watch?v=vd_WsfebYOg

    I cross my arms in front. My arms are too big to hold the bar the way he does. But either way will work.
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  15. #15
    Soon to be (pseudo)Dr FNG _FNG_'s Avatar
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    I'm in the same boat of not having a hack squat machine in my gym so what I do is something like a deadlift with the bar behind my back. I keep my legs fairly close with toes forward and it really burns my lateral quads.
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  16. #16
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    Any full development I have acquired I owe to HEAVY atg squats. Simple I know. but prior to that I didn't have much.
    (Not much, but they are all my own. LOL)
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  17. #17
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    Originally Posted by FATHER FLEX View Post
    Any full development I have acquired I owe to HEAVY atg squats. Simple I know. but prior to that I didn't have much.
    (Not much, but they are all my own. LOL)
    nice quads bro
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    Originally Posted by Fjock View Post
    nice quads bro
    Thanx man! Nice EVERYTHING on you, you are HUGE bro.
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    Originally Posted by FATHER FLEX View Post
    Any full development I have acquired I owe to HEAVY atg squats. Simple I know. but prior to that I didn't have much.
    (Not much, but they are all my own. LOL)
    Great job! Thats exactly what I'm talking about, the outer sweep you have is just what I've been trying for years unsuccessfully to build. I see you are quite a bit shorter than me, you shorter guys seem to build awesome sweeps. No excuses just because I'm taller... I'll get there some day.
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    Originally Posted by Cgb6810 View Post
    The other alternative to the hack squat is front squats. Fortunately our gym has a hack squat machine, because I hate front squats. But, they work.

    here is a video
    http://www.youtube.com/watch?v=vd_WsfebYOg

    I cross my arms in front. My arms are too big to hold the bar the way he does. But either way will work.
    Thanks for the link. I tried fronts again today but I just cannot for the life of me do them properly. The bar hanging in the fingers version aka olympic position is torturous on my wrists. I also have very long arms, so long that when I bend my arms with my elbows up in front of me my hands are way behind my head.

    The folded arm version is slightly better but the crushing pain from the bar pressing on my delts and upper arm really makes it impossible to lift more than a few pounds, lol i can curl more than I can front squat.
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    Originally Posted by steve_boutcher View Post
    Thanks for the link. I tried fronts again today but I just cannot for the life of me do them properly. The bar hanging in the fingers version aka olympic position is torturous on my wrists. I also have very long arms, so long that when I bend my arms with my elbows up in front of me my hands are way behind my head.

    The folded arm version is slightly better but the crushing pain from the bar pressing on my delts and upper arm really makes it impossible to lift more than a few pounds, lol i can curl more than I can front squat.
    I hear you Bro, I hate front squats. Ive tried them off and on for a few years but I never really got the feel for them. Im also working on my outer sweep (have been for awhile). It's slowly improving.
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    I know a lot of people might think it is stupid, but when you do leg press and leg extensions, try your toes angled inward..Only other option not mentioned from what I see..it might be lame at first, but anything could work
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    This might be a weird question!!!
    To maximize how your quad sweep looks in a picture like that do you angle your feet outward when posing? Kind of duck footed? That seems to do it for me but I was wondering if other people did the same?
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    Originally Posted by Witter View Post
    This might be a weird question!!!
    To maximize how your quad sweep looks in a picture like that do you angle your feet outward when posing? Kind of duck footed? That seems to do it for me but I was wondering if other people did the same?
    Absolutely! If you don't point your toes out, you'll miss out on your sweep.

    Kinda like this. Better if I had my knees bent a little more too.
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    Originally Posted by Witter View Post
    This might be a weird question!!!
    To maximize how your quad sweep looks in a picture like that do you angle your feet outward when posing? Kind of duck footed? That seems to do it for me but I was wondering if other people did the same?
    precisely
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    I love this thread. A friend directed me to it. I was told at NPC Nationals and it's true, that I need 'SWEEP" in my legs. I was also told by someone that there's "NO WAY" I could get it. I've been working heavy hack squats. I can rep 235 easy so I'll be moving up. I also do single leg leg press, way deep, other leg outstretched. I read to do that in a 'strength and power training' book. I also do single leg extensions, 30lb, move up to 90lb, then drop set. Then I go heavy double leg..max weight..then drop set. Some consider leg extensions old school but I love them and I know that burn. Years ago in the 90's we used to do 100 reps when cutting down..brought out all kinds of striations..I haven't done that for awhile but I do pyramids. My legs are coming out and reading that heavy hacks is it..I'm going up in my weight... I think I'll add deadlift too and partials....I want nice sweep like Father Flex..:-) I'm going to win the bet..I have till Sept. 2009, Team Universe, NY.
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    Originally Posted by steve_boutcher View Post
    The bar hanging in the fingers version aka olympic position is torturous on my wrists. I also have very long arms, so long that when I bend my arms with my elbows up in front of me my hands are way behind my head.
    I cant even bend my arms back far enough to reach the bar like that. I cross my arms up from and let the bar sit in the groove formed beween my delts and my neck. When the bar rolls back, you cant breath, but hey....who needs air?.....we're talking about quad sweep.

    BTW, I have the same problem. The funny thing is that I am realtively stronger in hack squats and front squats than regular squats.....perhaps thats due to weak hams?
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    Originally Posted by AustrianOakJr View Post
    I cant even bend my arms back far enough to reach the bar like that. I cross my arms up from and let the bar sit in the groove formed beween my delts and my neck. When the bar rolls back, you cant breath, but hey....who needs air?.....we're talking about quad sweep.

    BTW, I have the same problem. The funny thing is that I am realtively stronger in hack squats and front squats than regular squats.....perhaps thats due to weak hams?
    Yeah sounds like weakness in the glutes and hams. Deadlifts and SLDLs should help with that.
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    Great thread. Glad it was reborn. Picked up a number of tips.

    I always thought Hacks = lower quads primarily?

    FWIW, if you are doing Front Squats, give Zerchers a shot while you are set up. Fry the upper quads hard.
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    Originally Posted by BuckSpin View Post
    Great thread. Glad it was reborn. Picked up a number of tips.

    I always thought Hacks = lower quads primarily?

    FWIW, if you are doing Front Squats, give Zerchers a shot while you are set up. Fry the upper quads hard.
    Um... there really isn't a "lower quad". The quads are divided into four vertical "strips" only three of which are visible.
    Food quality does not change the laws of thermodynamics. Provided you consume adequate protein, EFAs, fiber, and vitamins and minerals you can eat whatever you want.

    The only difference between a 'clean' and a 'dirty' food is how much of it you eat.

    The Glycemic Index is meaningless unless you eat carbs alone in a fasted state. As soon as you add fat, protein, or fiber to a meal or have eaten in the previous 4-6 hours the GI is irrelevant.
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