24/7 Customer Service 1-866-236-8417 Need Help? 1-866-236-8417

Reply
Results 1 to 14 of 14
  1. #1
    Registered User bentley67nc's Avatar
    Join Date: Feb 2012
    Location: South Carolina, United States
    Age: 32
    Stats: 6'3", 236 lbs
    Posts: 48
    Rep Power: 0
    bentley67nc has no reputation, good or bad yet. (0)
    Visit bentley67nc's BodySpace
    bentley67nc is offline

    Best exercise to build medial head of the quads?

    What is the best exercises to build the vastus medialis quad muscle?
    Reply With Quote

  2. #2
    Archwizard kanis999's Avatar
    Join Date: Jun 2011
    Location: Reston, Virginia, United States
    Age: 27
    Stats: 5'7", 169 lbs
    Posts: 8,915
    Rep Power: 20389
    kanis999 has much to be proud of. One of the best! (+20000) kanis999 has much to be proud of. One of the best! (+20000) kanis999 has much to be proud of. One of the best! (+20000) kanis999 has much to be proud of. One of the best! (+20000) kanis999 has much to be proud of. One of the best! (+20000) kanis999 has much to be proud of. One of the best! (+20000) kanis999 has much to be proud of. One of the best! (+20000) kanis999 has much to be proud of. One of the best! (+20000) kanis999 has much to be proud of. One of the best! (+20000) kanis999 has much to be proud of. One of the best! (+20000) kanis999 has much to be proud of. One of the best! (+20000)
    Visit kanis999's BodySpace
    kanis999 is offline
    Good question. My medial quad is really soft compared to the lateral quad (damn thing is like a brick even when I try to relax it, probably TOO tense). Looking forward to the answer.
    Follow me on:

    Twitch (video game speedrun streaming)
    http://www.twitch.tv/kanis999

    Youtube (guitar and fitness videos)
    http://www.youtube.com/user/kanis999

    My Workout Log
    http://forum.bodybuilding.com/showthread.php?t=160927081
    Reply With Quote

  3. #3
    Registered User n0t0riouS's Avatar
    Join Date: Sep 2010
    Age: 25
    Stats: 5'11", 192 lbs
    Posts: 160
    Rep Power: 63
    n0t0riouS has no reputation, good or bad yet. (0) n0t0riouS has no reputation, good or bad yet. (0) n0t0riouS has no reputation, good or bad yet. (0) n0t0riouS has no reputation, good or bad yet. (0) n0t0riouS has no reputation, good or bad yet. (0) n0t0riouS has no reputation, good or bad yet. (0) n0t0riouS has no reputation, good or bad yet. (0) n0t0riouS has no reputation, good or bad yet. (0) n0t0riouS has no reputation, good or bad yet. (0) n0t0riouS has no reputation, good or bad yet. (0) n0t0riouS has no reputation, good or bad yet. (0)
    Visit n0t0riouS's BodySpace
    n0t0riouS is offline
    Squats
    I like to squat.
    Reply With Quote

  4. #4
    Registered User k9pit's Avatar
    Join Date: Oct 2010
    Age: 36
    Stats: 5'11", 190 lbs
    Posts: 4,071
    Rep Power: 2861
    k9pit is a glorious beacon of knowledge. (+2500) k9pit is a glorious beacon of knowledge. (+2500) k9pit is a glorious beacon of knowledge. (+2500) k9pit is a glorious beacon of knowledge. (+2500) k9pit is a glorious beacon of knowledge. (+2500) k9pit is a glorious beacon of knowledge. (+2500) k9pit is a glorious beacon of knowledge. (+2500) k9pit is a glorious beacon of knowledge. (+2500) k9pit is a glorious beacon of knowledge. (+2500) k9pit is a glorious beacon of knowledge. (+2500) k9pit is a glorious beacon of knowledge. (+2500)
    Visit k9pit's BodySpace
    k9pit is offline
    Barbell Hack Squats
    Single Leg, Leg Extensions with foot pointed out

    Single Leg, Leg Press

    supersetting the BB Hacks with the Extensions or doing them in the same routine work wonders (for me, at least). Out of the 3 above, I've gotten the best results for the Medialis and the very upper hip quad area tie-in atop the rectus femoris with BB Hacks.
    Last edited by k9pit; 02-22-2012 at 12:17 PM.
    Reply With Quote

  5. #5
    Seoul-Brotha Bostongeorge617's Avatar
    Join Date: Oct 2008
    Location: Massachusetts, United States
    Stats: 5'7", 171 lbs
    Posts: 3,208
    Rep Power: 6276
    Bostongeorge617 is a name known to all. (+5000) Bostongeorge617 is a name known to all. (+5000) Bostongeorge617 is a name known to all. (+5000) Bostongeorge617 is a name known to all. (+5000) Bostongeorge617 is a name known to all. (+5000) Bostongeorge617 is a name known to all. (+5000) Bostongeorge617 is a name known to all. (+5000) Bostongeorge617 is a name known to all. (+5000) Bostongeorge617 is a name known to all. (+5000) Bostongeorge617 is a name known to all. (+5000) Bostongeorge617 is a name known to all. (+5000)
    Visit Bostongeorge617's BodySpace
    Bostongeorge617 is offline
    Widen foot stance to emphasize inside, narrow the foot stance to emphasize outside.

    Personally, I don't try and focus emphasis. I go middle ground and gun for overall mass. I'm doubtful anyone needs to specialize until they hit pro levels.
    Use the tools of the trade to help you. I use devices such as chalk for grip strength, gloves, wrist straps, lifting belts - if it helps you lift more, it's all good. - Ronnie Coleman, Hardcore, 2007 Triumph Books

    Biggest question in bodybuilding: Whaddaya bench? As I've said before, it doesn't matter how much you bench; it matters how much you [i]look[/i] like you bench... There's no round on stage that's the benchpress round. - Bob Chicherillo, World Class Physique, CMG
    Reply With Quote

  6. #6
    Registered User Reidallaboutit's Avatar
    Join Date: Jun 2011
    Location: Michigan, United States
    Age: 29
    Stats: 5'7", 198 lbs
    Posts: 104
    Rep Power: 98
    Reidallaboutit is on a distinguished road. (+10) Reidallaboutit is on a distinguished road. (+10) Reidallaboutit is on a distinguished road. (+10) Reidallaboutit is on a distinguished road. (+10) Reidallaboutit is on a distinguished road. (+10) Reidallaboutit is on a distinguished road. (+10) Reidallaboutit is on a distinguished road. (+10) Reidallaboutit is on a distinguished road. (+10) Reidallaboutit is on a distinguished road. (+10) Reidallaboutit is on a distinguished road. (+10) Reidallaboutit is on a distinguished road. (+10)
    Visit Reidallaboutit's BodySpace
    Reidallaboutit is offline
    Originally Posted by Bostongeorge617 View Post
    Widen foot stance to emphasize inside, narrow the foot stance to emphasize outside.

    Personally, I don't try and focus emphasis. I go middle ground and gun for overall mass. I'm doubtful anyone needs to specialize until they hit pro levels.
    Agreed
    "The worst thing I can be is the same as everyone else. I'd hate that"

    Jan. 2012 Bodybuilding.com Transformation of The Week

    ***Actively seeking sponsorship's***
    Reply With Quote

  7. #7
    Team MuscleTech Sean Tierney's Avatar
    Join Date: Feb 2007
    Stats: 5'10", 210 lbs
    Posts: 262
    BodyPoints: 15118
    Rep Power: 862
    Sean Tierney is a jewel in the rough. (+500) Sean Tierney is a jewel in the rough. (+500) Sean Tierney is a jewel in the rough. (+500) Sean Tierney is a jewel in the rough. (+500) Sean Tierney is a jewel in the rough. (+500) Sean Tierney is a jewel in the rough. (+500) Sean Tierney is a jewel in the rough. (+500) Sean Tierney is a jewel in the rough. (+500) Sean Tierney is a jewel in the rough. (+500) Sean Tierney is a jewel in the rough. (+500) Sean Tierney is a jewel in the rough. (+500)
    Visit Sean Tierney's BodySpace
    Sean Tierney is offline
    In my experience the best exercise for bringing up the medial head (aka the teardrop) have been hack squats with toes and knees pointing out. To make it harder bring your hips forward off the back of the machine Another good one to mix in near the end of your workout is Sissy Squats. They put a ton of emphasis on the lower portion of the quads. Donít attempt this one if you have any knee issues.


    Team MuscleTech Transformation Coach
    Reply With Quote

  8. #8
    Banned Tyciol's Avatar
    Join Date: Oct 2004
    Location: Toronto, Ontario, Canada
    Stats: 5'11", 215 lbs
    Posts: 11,693
    BodyPoints: 4085
    Rep Power: 0
    Tyciol has a spectacular aura about. (+250) Tyciol has a spectacular aura about. (+250) Tyciol has a spectacular aura about. (+250) Tyciol has a spectacular aura about. (+250) Tyciol has a spectacular aura about. (+250) Tyciol has a spectacular aura about. (+250) Tyciol has a spectacular aura about. (+250) Tyciol has a spectacular aura about. (+250) Tyciol has a spectacular aura about. (+250) Tyciol has a spectacular aura about. (+250) Tyciol has a spectacular aura about. (+250)
    Visit Tyciol's BodySpace
    Tyciol is offline
    What is it about sissy squats that would make them hit the distal/inferior insertion of the quads on the patella and not the proximal/superior origin of the quads on the femur? (am ignoring rectus femoris, I don't think squats hit it much)

    Actually screw quads we should just say vasti. It's those main 3 that get all the stretch and do all the work.
    Reply With Quote

  9. #9
    Team MuscleTech Sean Tierney's Avatar
    Join Date: Feb 2007
    Stats: 5'10", 210 lbs
    Posts: 262
    BodyPoints: 15118
    Rep Power: 862
    Sean Tierney is a jewel in the rough. (+500) Sean Tierney is a jewel in the rough. (+500) Sean Tierney is a jewel in the rough. (+500) Sean Tierney is a jewel in the rough. (+500) Sean Tierney is a jewel in the rough. (+500) Sean Tierney is a jewel in the rough. (+500) Sean Tierney is a jewel in the rough. (+500) Sean Tierney is a jewel in the rough. (+500) Sean Tierney is a jewel in the rough. (+500) Sean Tierney is a jewel in the rough. (+500) Sean Tierney is a jewel in the rough. (+500)
    Visit Sean Tierney's BodySpace
    Sean Tierney is offline
    Hey man, while I don’t have any scientific studies or EMG analysis results to back up my opinion on the sissy squat, the nature of the movement does put a great amount of tension on the quad in the stretch position, unlike most other quad exercises. Because of this, I would argue that it stimulates the quads in a different way to other exercises. As most know, it’s impossible to isolate just section of the quads but speaking from my own experience, the two exercises I’ve listed have been the most effective in adding size to the medial portion of the quad. While I don’t have huge quads by any means, I have added some size in that area over the past year while including these two.
    Team MuscleTech Transformation Coach
    Reply With Quote

  10. #10
    Registered User prbell824's Avatar
    Join Date: Dec 2011
    Age: 26
    Stats: 6'0", 168 lbs
    Posts: 78
    Rep Power: 68
    prbell824 is on a distinguished road. (+10) prbell824 is on a distinguished road. (+10) prbell824 is on a distinguished road. (+10) prbell824 is on a distinguished road. (+10) prbell824 is on a distinguished road. (+10) prbell824 is on a distinguished road. (+10) prbell824 is on a distinguished road. (+10) prbell824 is on a distinguished road. (+10) prbell824 is on a distinguished road. (+10) prbell824 is on a distinguished road. (+10) prbell824 is on a distinguished road. (+10)
    Visit prbell824's BodySpace
    prbell824 is offline
    This thread has some pretty good information and its still relatively early! Def checking back in here.
    TruNutrition Sciences Trutein - Choco. PB Cup
    My review: http://forum.bodybuilding.com/showthread.php?t=142762291

    CL White Flood - Fruit Punch
    My review: http://forum.bodybuilding.com/showthread.php?t=142762471

    CL Orange Triad
    -No Review Yet-

    ON Micronized Creatine
    My review: http://forum.bodybuilding.com/showthread.php?t=142762721


    My Log:
    http://forum.bodybuilding.com/showthread.php?t=142765101
    Reply With Quote

  11. #11
    Registered User bentley67nc's Avatar
    Join Date: Feb 2012
    Location: South Carolina, United States
    Age: 32
    Stats: 6'3", 236 lbs
    Posts: 48
    Rep Power: 0
    bentley67nc has no reputation, good or bad yet. (0)
    Visit bentley67nc's BodySpace
    bentley67nc is offline
    Thanks for the feedback guys I will def. try this out.
    Reply With Quote

  12. #12
    Registered User miamibodybuilder's Avatar
    Join Date: Sep 2009
    Location: Hialeah, Florida, United States
    Age: 36
    Stats: 5'0", 207 lbs
    Posts: 2,131
    Rep Power: 1390
    miamibodybuilder is just really nice. (+1000) miamibodybuilder is just really nice. (+1000) miamibodybuilder is just really nice. (+1000) miamibodybuilder is just really nice. (+1000) miamibodybuilder is just really nice. (+1000) miamibodybuilder is just really nice. (+1000) miamibodybuilder is just really nice. (+1000) miamibodybuilder is just really nice. (+1000) miamibodybuilder is just really nice. (+1000) miamibodybuilder is just really nice. (+1000) miamibodybuilder is just really nice. (+1000)
    Visit miamibodybuilder's BodySpace
    miamibodybuilder is offline
    when it come to building your sweep and/or tear drop, in my opinion it all comes down to foot stances on different exercises. if you wanna build the outer portion of the quad then use a narrow stance on your exercises, if you want to hit the inner portion of the quads then widen up the stance. now for squats i wouldnt go too narrow due to balance issues unless you're going to perform the exercise on the smith machine. but other than that, the leg press, hack squats, and any other machine you use you can vary your foot stance to hit different parts of the quad.
    NGA Natural bodybuilder
    AAEFX Board Rep
    Team Natural Freak
    Reply With Quote

  13. #13
    ISOFLEX'D xStevenx's Avatar
    Join Date: Mar 2006
    Location: Rochester, New York, United States
    Age: 28
    Stats: 5'5", 190 lbs
    Posts: 11,382
    BodyPoints: 8552
    Rep Power: 17260
    xStevenx is a splendid one to behold. (+10000) xStevenx is a splendid one to behold. (+10000) xStevenx is a splendid one to behold. (+10000) xStevenx is a splendid one to behold. (+10000) xStevenx is a splendid one to behold. (+10000) xStevenx is a splendid one to behold. (+10000) xStevenx is a splendid one to behold. (+10000) xStevenx is a splendid one to behold. (+10000) xStevenx is a splendid one to behold. (+10000) xStevenx is a splendid one to behold. (+10000) xStevenx is a splendid one to behold. (+10000)
    Visit xStevenx's BodySpace
    xStevenx is offline
    squats are all you need
    Type 1 Diabetic - Since age 15
    Luke 1:37 "For NOTHING is impossible with God"

    INSTAGRAM: StevenGFH Follow me!

    *ALLMAX NUTRITION REP*

    ALLMAX Nutrition, Inc.
    SCIENCE - INNOVATION - QUALITY - RESULTS
    http://www.bodybuilding.com/store/all/all.htm

    Disclaimer: All forum or bulletin board posts are solely the opinion of myself and do not necessarily reflect the views of ALLMAX
    Reply With Quote

  14. #14
    I am Thad. pezking7p's Avatar
    Join Date: Mar 2010
    Location: Summerfield, North Carolina, United States
    Age: 32
    Stats: 5'11", 177 lbs
    Posts: 7,451
    Rep Power: 15133
    pezking7p is a splendid one to behold. (+10000) pezking7p is a splendid one to behold. (+10000) pezking7p is a splendid one to behold. (+10000) pezking7p is a splendid one to behold. (+10000) pezking7p is a splendid one to behold. (+10000) pezking7p is a splendid one to behold. (+10000) pezking7p is a splendid one to behold. (+10000) pezking7p is a splendid one to behold. (+10000) pezking7p is a splendid one to behold. (+10000) pezking7p is a splendid one to behold. (+10000) pezking7p is a splendid one to behold. (+10000)
    Visit pezking7p's BodySpace
    pezking7p is offline
    Deep squats hit the vastis nice and hard for me. Anything where I'm getting a lot of knee flexion.
    Journal: http://forum.bodybuilding.com/showthread.php?t=153427731&page=1

    "Obsessed is just a word the lazy use to describe the dedicated."
    -Russell Warren

    "Behind every woman there is a cowering beta phaggot."
    -matt297
    Reply With Quote

Reply

Similar Threads

  1. .: I AM JUGGERNAUT :. My 12 week log
    By robertfah in forum Supplement Company Transformation Contests And More
    Replies: 271
    Last Post: 12-14-2012, 05:21 PM
  2. Replies: 171
    Last Post: 02-18-2012, 06:34 PM
  3. 10 exercises that suck.
    By zildjian_4 in forum Teen Bodybuilding
    Replies: 50
    Last Post: 02-23-2008, 04:53 PM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts