I am somewhat of a newcomer when it comes to legs. I have always avoided them at all cost. Now that I am somewhat maturing into the sport, I could use some help getting those "Quadfather" legs. I would really like to hit the outer muscle as hard as I can. Would that just be plain old squats, or is there any good combos? Any advice would be great. I saw some dudes on this site with legs that were about a foot and half thick, if you guys could answer first that would be great.
11-17-2009, 01:34 PM #1
- Join Date: Aug 2009
- Location: Champaign, Illinois, United States
- Age: 45
- Stats: 6'1", 185 lbs
- Posts: 21
- Rep Power: 0
What is best exercise for the Vastus Externus (outer Quad muscle)One Life To Love~
11-17-2009, 02:02 PM #2
11-17-2009, 02:04 PM #3
- Join Date: Jun 2009
- Location: United States
- Age: 30
- Stats: 5'7", 223 lbs
- Posts: 488
- Rep Power: 100
See my profile for a pic of my thighs.
These came from Starting Strength: squatting heavy 3 days a week, and deadlifting once a week. 3x5 sets across on the squat and 1x5 on the deadlift.
My squat form: feet shoulder width pointed 30 deg out, knees out, squat below parallel, low-bar position.The more you know, the more you squat.
Raw 1RM's: 455 Squat, 450 Deadlift, 225 Bench
11-17-2009, 02:07 PM #4
- Join Date: Oct 2008
- Location: Cedar Falls, Iowa, United States
- Age: 28
- Stats: 5'8", 165 lbs
- Posts: 485
- Rep Power: 119
Its Vastus Lateralis.
And squat. squat like there's no tomorrow. at least twice a week-don't even think about leg extensions and curls.
My advice, squat on mondays and thursdays at the beginning of the workout in the form of 4 sets of 12/9/6/6 reps, adding 10 pounds each set, maybe only 5 on the last set of six. But increase EVERY workout (some days you just can't, be it lack of sleep/nutrition etc.). After squatting, move to your upper body stuff but make sure you get a good stretch. Try this for 4-6 weeks before you consider having a "leg day."
In addition, if that isn't "enough," throw deadlifts in after the squats with the same rep scheme.One Word: STAND.
Personal Trainer/Marathon Trainer/Wrestling Coach
11-17-2009, 02:15 PM #5
- Join Date: Dec 2003
- Location: China
- Stats: 6'3", 212 lbs
- Posts: 7,924
- BodyPoints: 9711
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