What are some of the best and fastest ways to build the Vastus Medialis oblique muscle?
AKA: teardrop muscle, vastus internus.
I do squats and my quads grow pretty well and are getting some good shape to them. Apart from my obliques...
I hear leg extentions are a good way of building them, but I can only use it every now and then.
Can someone tell me a few other good ways of building them?
Help and ideas are greatly appreciated.
Thanks in advance, Rye.
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08-06-2011, 06:27 AM #1
- Join Date: Aug 2011
- Location: United Kingdom (Great Britain)
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Good ways of building the teardrop muscle?
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08-06-2011, 06:32 AM #2
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08-06-2011, 06:41 AM #3
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08-06-2011, 10:31 AM #4
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08-06-2011, 10:37 AM #5
i heard when u do leg extensions, if u point ur toes forward away from ur body like ur pushing a gas pedal in the car it targets it, and if u pull ur toes back towards u, u target the outside
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08-06-2011, 10:53 AM #6
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08-06-2011, 11:13 AM #7
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08-06-2011, 11:23 AM #8
- Join Date: Apr 2010
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This is good advice. You don't have to point your feet outwards on say squats or leg presses, but on extensions it would probably help.
Realize that you aren't gonna specifically isolate the tear drop with this technique, but over time, it does have a great effect. If you can merely shift emphasis to that muscle 5% more than normal, it will build up over time.
On the leg press, try slightly pushing with the inside of your feet as well instead of the heel.
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08-06-2011, 03:11 PM #9
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08-06-2011, 03:34 PM #10
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08-06-2011, 03:44 PM #11
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the way i hit my teardrop is to take a wide stance on the hack squat machine and do my reps that way and i also put my feet a little lower than normal on the platform, that seems to hit it perfectly. another little tweak i add is to my extensions i make sure at the top of the movement i point my toes outward to focus the contraction on that portion of the quad.*
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08-07-2011, 05:03 AM #12
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