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
|
Thread: Outer quad sweep...
-
03-17-2008, 11:08 AM #1
Outer quad sweep...
-
03-17-2008, 11:18 AM #2
-
03-17-2008, 11:26 AM #3
- Join Date: Oct 2003
- Location: Indianapolis, Indiana, United States
- Age: 43
- Posts: 5,013
- Rep Power: 5633
-
03-17-2008, 11:27 AM #4
-
-
03-17-2008, 11:46 AM #5
-
03-17-2008, 11:59 AM #6
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.
5'10"
245lbs
455lb bench
635lb squats
.....20 years at it and sore as hell
-
03-17-2008, 12:01 PM #7
-
03-17-2008, 12:05 PM #8
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================================
Bodybuild for yourself, nobody else!
-
-
03-17-2008, 12:05 PM #9
-
03-17-2008, 01:23 PM #10
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.
-
03-17-2008, 01:25 PM #11
-
03-17-2008, 01:40 PM #12
- Join Date: Aug 2007
- Location: Tampa, Florida, United States
- Age: 48
- Posts: 7,812
- Rep Power: 13603
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.
Contest Prep Coach
Paul@ProPhysique.com
Core Nutritionals/Outwork Apparel Athlete
NGA & IFPA Pro Bodybuilder
-
-
03-17-2008, 02:05 PM #13
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!================================
Bodybuild for yourself, nobody else!
-
03-17-2008, 03:35 PM #14
- Join Date: Feb 2004
- Location: Caledonia, Michigan, United States
- Age: 61
- Posts: 408
- Rep Power: 323
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.If this were easy, everyone would do it!
-
03-17-2008, 05:57 PM #15
-
03-17-2008, 06:28 PM #16
- Join Date: Jan 2002
- Location: Hayward, California, United States
- Age: 41
- Posts: 15,928
- Rep Power: 15067
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)
100% Natural Bodybuilding!
http://www.3dmusclejourney.com/
Where there are no men be a man.
Even a genius asks questions.
Knowledge is the child of confusion.
-
-
03-17-2008, 06:47 PM #17
-
03-18-2008, 02:11 AM #18
-
03-18-2008, 05:35 AM #19
-
03-18-2008, 05:43 AM #20
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.
-
-
03-18-2008, 07:22 AM #21
-
03-18-2008, 03:08 PM #22
-
03-18-2008, 03:47 PM #23
-
03-18-2008, 04:00 PM #24
-
-
03-18-2008, 04:00 PM #25
-
02-12-2009, 11:01 PM #26
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.
NPC Bodybuilder and *PROUD of IT!*
-
02-13-2009, 07:04 AM #27
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?"Who the Son sets free is free indeed....."
WNBF Pro Natural Bodybuilder
Check out my CELLUCOR Supplement log:
http://forum.bodybuilding.com/showthread.php?t=148746693&pagenumber=
3DMJ Athlete
-
02-13-2009, 08:59 AM #28Food 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.
-
-
02-14-2009, 12:49 PM #29
- Join Date: May 2008
- Location: Union, Maine, United States
- Age: 57
- Posts: 7,601
- Rep Power: 10499
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."Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure"
-
02-14-2009, 12:59 PM #30Food 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.
Bookmarks