How to get a bigger quad sweep?

[chickenlegs]

Hi everyone. New here. Great site. Been lifting about 4-5 years. I'm stuck with thin legs, strong but thin. My upper body is good. My main weak point is the quad sweep for legs. Any recommendations on how to increase it's size?
I squat for 10-12 reps ass to the grass squats with 3 plates a side.

[Andre Gregoire]

You need to get better genetics, chose your parents more wisely next time..lol

In all seriousness just get your legs bigger and they will look better, small legs with good quad sweep still look small.

Best remedy for leg size IMO is 20 rep squats. You need to really tear down the tissue deep down. You have good strength but that doesn't equal size.

You could probably get 265lbs x 20 once you get used to them. I would still start with 225 and get 20 quality reps then add 10lbs per week, if you can get to 315 x 20 you probably won't be worried about your Quad size or sweep anymore.

[Hosehead]

IMO sweep is determined by genetics. Same argument as anyone who thinks they can add height to a bicep. The only thing you can do is add size and much of it is relative to your waistline , visually. Great dvice from AG above and I would add confuse them as much as you can. Change up the order of exercises, choice of exercises, rep count,time between sets and TUT. All that stuff and they will grow. My quads only got bigger in the beginning by throwing on more weight and using great form. 20 rep stes did nothing for me but they work great for most folks. My quads aren't as good as they were because of injuriesand age but I can maintain decent quads by never doing the same workout twice in a row. I don't squat with more than 405 (and that is very seldom) and I don't do high reps because it only exaserbates (sp) my injury. TUT and
confusion. Good luck.

[cog]

No sweep great hams?ATG squats might do sfa for you if they are survival squats.Check Sean Summers vid on hands off squatting and tell us if you squat that cleanly.You also might not be suitable for atg squats.

[razorsedge]

I've seen that SS vid...impressive stuff there

[Hosehead]

No sweep great hams?ATG squats might do sfa for you if they are survival squats.Check Sean Summers vid on hands off squatting and tell us if you squat that cleanly.You also might not be suitable for atg squats.

Good point. ASG is great for the ego and works for some guys (Platz is the best example) but for me it took too much stress from the quads and placed it on the knees if I was more than an inch or two past parallel. Just past parallel works best for me. And yeah , the SS video is pretty cool.

[cog]

Good point. ASG is great for the ego and works for some guys (Platz is the best example) but for me it took too much stress from the quads and placed it on the knees if I was more than an inch or two past parallel. Just past parallel works best for me. And yeah , the SS video is pretty cool.

Platz demonstrated his squatting prowess early.I actually saw his mentor in Venice in 73 and recognized him in a mag a few years later.Guy came from the same area and was blond and short.But it was the hack squat poundages and extended leg extension sets that gained him notoriety.He didn't feel his high rep sets with 315 caused much growth.Anyhoo,apparently there are three different pelvis configurations that can influence your ability to deep squat.

[Sean Summers]

Give these a try (forward to 5:38):


http://www.youtube.com/watch?v=Oi-ZA0sxllo

You can try leg press in this same manner.
Another option would be to try close stance hacks or squats.

[Hosehead]

Platz demonstrated his squatting prowess early.I actually saw his mentor in Venice in 73 and recognized him in a mag a few years later.Guy came from the same area and was blond and short.But it was the hack squat poundages and extended leg extension sets that gained him notoriety.He didn't feel his high rep sets with 315 caused much growth.Anyhoo,apparently there are three different pelvis configurations that can influence your ability to deep squat.

Yup. Before my two meniscus tears I was hack squatting 650lbs ass to grass and doing extensions with 335lbs. Now I can no longer do a single plate on the hack because my knee won't take it and extensions are very light too. Consequently they are no longer very good from regular squats and leg presses.

[chickenlegs]

Thanks Sean Summers. I'm definitely going to give that a try.

[cog]

Dexter's single leg side hack squat in that vid.That's a speed skater movement.

[chickenlegs]

I tried the single leg hack squat over the weekend and I could feel the outer quad working. Good exercise. The only thing was that the tendon in my knee also seemed to have forced more. Maybe the angle I had wasn't quite right. I'll have to work on that or continue light until it strengthens. Thanks again.