Outer Quad Sweep

[nicoledominique]

So I'm doing 5x5 training right now, so this will help me out moreso after I'm done, but I was just wondering for those of you who have managed to get that full, large outer quad sweep...

What exercises did you do to obtain it? My legs are fairly well developed and have an alright amount of mass, but I notice that my outer quads are completely lagging. Where I feel the muscle should be nice and round, it is too flat and non-existent:



When I squat I tend to use a wider stance - which I know uses more glute than quad, but I'm squatting heavy for 5x5 and the wider the stance the heavier I can squat (which is necessary). I'm thinking about doing narrow stance squatting after 5x5 is up - but just wondering if there is anything else that will pack on the sweep?

Thanks in advance!

[bambifox]

Well...I'm actually still working on my "sweep", but have noticed that doing more reps (12) with more sets...seems to be helping to rip my legs up. Oh yeah...and supersets help as well as a closer stance. I think it's just a matter of bf%...once it's down low enough...I think you'll have that sweep your looking for. You've got the muscle down there..that's for sure Good luck

[freebirdmac]

Check out tifflex's bodyspace, then read her journal (OV35 journals). Her quads are awesome! http://bodyspace.bodybuilding.com/thinton/

[nicoledominique]

Thanks, but I'm talking about obtaining quads like these (not sure why my photobucket pics aren't working today):



And yes, I know she is a pro and chemically "enhanced", but you get the idea of the outer sweep I'm talking about...Not many people have this...and I definitely don't even if I were to get my bf% lower (I'm bulking at the moment).

[skinnysteve]

DB lunges...
i hate doing em but they work....

[nicoledominique]

Originally Posted by skinnysteve

DB lunges...
i hate doing em but they work....

Yes, definitely. They will be a staple in my leg workouts after 5x5. Do you do walking lunges or stationary? Personally, I prefer walking.

[freebirdmac]

Originally Posted by nicoledominique

Thanks, but I'm talking about obtaining quads like these (not sure why my photobucket pics aren't working today):



And yes, I know she is a pro and chemically "enhanced", but you get the idea of the outer sweep I'm talking about...Not many people have this...and I definitely don't even if I were to get my bf% lower (I'm bulking at the moment).

Yeah, I got it. I felt Tiffany has developed the outer sweep quite well. Once she gets her body fat down they'll look even better. May not be as big as you're looking for, but she's doing something right. Genetics probably plays a good role too.

I've noticed a start to a hint of an outer sweep by doing leg extensions after squats with as wide a foot placement as possible.

[nicoledominique]

Originally Posted by freebirdmac

Yeah, I got it. I felt Tiffany has developed the outer sweep quite well. Once she gets her body fat down they'll look even better. May not be as big as you're looking for, but she's doing something right. Genetics probably plays a good role too.

I've noticed a start to a hint of an outer sweep by doing leg extensions after squats with as wide a foot placement as possible.

Yeah, she looks good - don't get me wrong...I definitely won't get as big as Cindy Phillips (in the pic I posted) as I am all natural...but I'd like to try to get as close as possible (which may wind up not being very close at all)!

Yeah, maybe I will start implementing more extensions. Do you use the hammer strength extension machine or the regular stacked weight machines?

[freebirdmac]

All this place has is the stacked weight machine. My trainer and I have discussed moving elsewhere as the equipment is so freaking limited.

[skinnysteve]

Originally Posted by nicoledominique

Yes, definitely. They will be a staple in my leg workouts after 5x5. Do you do walking lunges or stationary? Personally, I prefer walking.

i do stationary (do prefer walking) but i like to watch my form in the mirror.

i had my quads day yesterday theyre so sore now!
i love doing quads.
my routine for quads is :
squats
leg press
Db lunges
and leg extensions

i do about 4-5 sets for all excersizes
on the leg extensions i start low weight and do about 20 reps then go heavier and lower reps. =]

[Yankee]

"non-existant"?? no way! you have great quads! I'm afraid to say that a large part of that shape is genetic after a point. Some people have developed quads that are almost "box" shaped while others have a more curved shape. Personally - I have a strong curve or sweep which - even if I didn't work my legs heavy - it would always be there (it always was).

The pic of Cindy you posted - I would say she's WAY beyond "enhanced"!

Of note in Cindy's photo - and something for you to consider - notice how her quads almost overwhelm her knees? In the pursuit of the sweep - many people try to develop that look and neglect their medialus (the tear drop). Both of which connect onto your knee cap. Overdevelopiing one - the outside - will pull your knee cap over causing problems. Going heavy on squats and lunges is the way to hit the lateral quads - but please do not forget to take care of the other side as well!

Keep us updated.

[kimm4]

Originally Posted by nicoledominique

So I'm doing 5x5 training right now, so this will help me out moreso after I'm done, but I was just wondering for those of you who have managed to get that full, large outer quad sweep...

What exercises did you do to obtain it? My legs are fairly well developed and have an alright amount of mass, but I notice that my outer quads are completely lagging. Where I feel the muscle should be nice and round, it is too flat and non-existent:



When I squat I tend to use a wider stance - which I know uses more glute than quad, but I'm squatting heavy for 5x5 and the wider the stance the heavier I can squat (which is necessary). I'm thinking about doing narrow stance squatting after 5x5 is up - but just wondering if there is anything else that will pack on the sweep?

Thanks in advance!

Here's a good article with little tricks that might help!!

http://www.findarticles.com/p/articl..._/ai_n24220134 - 47k

[genepool]

any narrow press, squat. keep your feet close together. also on leg ext pointing your toes slightly inwards emphasizes the VL

[corzzx]

Originally Posted by nicoledominique

Yes, definitely. They will be a staple in my leg workouts after 5x5. Do you do walking lunges or stationary? Personally, I prefer walking.

Lunges have improved my legs since I added them to my workout a few weeks ago. I tend to do walking lunges because I have terrible form doing them (I just hate lunges that much hah) and wobble around if i do them stationary.

[Emma-Leigh]

Originally Posted by nicoledominique

So I'm doing 5x5 training right now, so this will help me out moreso after I'm done, but I was just wondering for those of you who have managed to get that full, large outer quad sweep...

What exercises did you do to obtain it? My legs are fairly well developed and have an alright amount of mass, but I notice that my outer quads are completely lagging. Where I feel the muscle should be nice and round, it is too flat and non-existent:



When I squat I tend to use a wider stance - which I know uses more glute than quad, but I'm squatting heavy for 5x5 and the wider the stance the heavier I can squat (which is necessary). I'm thinking about doing narrow stance squatting after 5x5 is up - but just wondering if there is anything else that will pack on the sweep?

Thanks in advance!

Quads is made of 4 heads. And it acts to both flex the hip (rectus femoris) and extend the knee (all four heads).

BUT - the rectus femoris (the front/ straight head) usually bears the brunt of any exercise.. Especially anything that involves both the hip and the knee extending (eg: hip width squat).

If you want to shift the emphesis of any quad dominant movement from the rectus femoris to the other heads - one trick is to to perform knee extension WHILE the hip is FLEXED (eg: seated or semi-seated). This puts the rectus into what is known as 'passive isufficiency' (basically - it deloads this belly).

So things like extensions or hacks (where your hip remains slightly flexed) are good.

BUT - then you want to make sure that the load gets shifted such that the main line of tension for the movement starts at the OUTER and UPPER thigh and pulls through the knee (this is the fiber direction of VL - and it means that it will have to 'contract the hardest' to straighten your knee)...

And (as said above) - traditionally it is thought that a narrow stance (or narrow leg position), and twisting your knees IN slightly will aid in directing the tension more along this line of pull...

[greyhair]

Originally Posted by nicoledominique

So I'm doing 5x5 training right now, so this will help me out moreso after I'm done, but I was just wondering for those of you who have managed to get that full, large outer quad sweep...

What exercises did you do to obtain it?
...clip..

Thanks in advance!

I'm not convinced that any exercise will provide you with what you want.
The problem is mechanics and muscle fiber recruitment not exercise.
Three of the heads of the quad have exactly the same point of origin and nearly the same point of insertion across the knee cap. To actively work the Vastus Lateralis
independently of the Vastus Medialis would risk pulling the knee cap off center. IMHO a very bad thing.
Now everyone's mechanics are a little different and what would be a bad sheering stress on one persons knee would make no difference to another.

So, you might find that an exercise

• works for you and your fine;
• or it might cause knee pain;
• or it might just not work to because you haven't learned to preferentially recruit the fibers in one head vs the other.

Net-net, you may have to try a lot of different movements and they might still not work, or worse, you may experience injury.

In any event, Good luck.

[Defiant1]

Originally Posted by genepool

any narrow press, squat. keep your feet close together. also on leg ext pointing your toes slightly inwards emphasizes the VL

This ^^