Leg excercises to build outside part of quads.......

[highaltitudebc]

Just wondering of some exercises to build the outside part of quads. Will squats work with a narrow stance? Also do the legs respond better to heavy weight low reps or high reps with medium weight?

[Praetorian]

The vastus lateralis is the outside part of the quad...you will hear narrow stance squats , presses, etc but for overall thigh sweep building the entire quad is more beneficial. A wider stance moving heavy weight for higher reps on squats and presses will build overall size. ie ie 405lbs for sets of 10-15, 315lbs for sets of 15-20.

P

[Primal]

I know this thread is about exercises to build the outer part of the leg, but I have the exact opposite problem (might as well address in leg thread LOL). I have good development in the rectus femoris and the vastus lateralis but I have nothing in the vastus medialis department! Is there any way I can switch up my squat to better target this area? I also heard that weighted lunges help with bringing up the tear drop so I've added this in after I do squats. Do you think this will help?

Thanks!

-Primal

[TT Eric]

Leg extension have been good on the VMO for me.

Eric

[Primal]

Leg extension have been good on the VMO for me.

Eric

Hmm, that's really weird! For me it targets the femoris. Only when I lighten the weight and really squeeze at the top does it hit the vastus medialis. Do you need to go heavy to feel it Eric?

-Primal

[TT Eric]

I usually go heavy and high reps. For me it work best 15+ reps.

Eric

[Primal]

I usually go heavy and high reps. For me it work best 15+ reps.

Eric

Cool, I'll up the rep range and see if it works any. Thanks Eric! :D

-Primal

[Praetorian]

Hmm, that's really weird! For me it targets the femoris. Only when I lighten the weight and really squeeze at the top does it hit the vastus medialis. Do you need to go heavy to feel it Eric?

-Primal

Depends on leg positioning.

http://www.youtube.com/watch?v=mDtrE_il6jE

P

[Primal]

Depends on leg positioning.

http://www.youtube.com/watch?v=mDtrE_il6jE

P

Whaaat? I never even thought about dusing a different angle on the leg extension! Definitely will give these a shot. Thanks Prae!

-Primal

[cog]

Deep safety bar squats,sissy squats with a safety bar,on your toes,hold the cage.

[Primal]

Deep safety bar squats,sissy squats with a safety bar,on your toes,hold the cage.

What if you don't have a safety squat bar?

-Primal

[cog]

Are you capable of deep front squats?Try it with a pair of kettlebells to find out.Front squatting requires a more upright torso.

[Primal]

Are you capable of deep front squats?Try it with a pair of kettlebells to find out.Front squatting requires a more upright torso.

Yes! I love front squats! Way more than back squats actually. I feel it more in my quads when ever I front squat.

-Primal

[Praetorian]

Lets put it this way..when you are hitting front squats with 315lbs for sets of 10-15...and back squats with 405lbs for the same I dont think you will be too concerned with your lack of development of your vastus lateralis.

P

[Primal]

Lets put it this way..when you are hitting front squats with 315lbs for sets of 10-15...and back squats with 405lbs for the same I dont think you will be too concerned with your lack of development of your vastus lateralis.

P

Hahaha of course onto the topic of strength again. Don't worry, I'm still pushing for the big numbers on squats, I just wanted to know if there was a small change or cue that I wasn't doing whenever I squatted.

-Primal

[Praetorian]

It's not about strength...you are missing the point...it's about adaptation. Muscle grows through adaptation to a stimulus...one of the best stimuli is weight...not just heavy weight is in power lifting but heavy weight for high reps...HUGE difference. If you told a PL you were really strong because you front squatted 315lbs for 15 reps or back squatted 405 for ten reps he would laugh at you because that is not what strong is.

Many beginners ask about inner, outer quad development, biceps peak, VMO development etc when what they really need to concentrate on is overall lean mass. Instead of trying to build your inner or outer quads how about building some quads period.

P

[Primal]

It's not about strength...you are missing the point...it's about adaptation. Muscle grows through adaptation to a stimulus...one of the best stimuli is weight...not just heavy weight is in power lifting but heavy weight for high reps...HUGE difference. If you told a PL you were really strong because you front squatted 315lbs for 15 reps or back squatted 405 for ten reps he would laugh at you because that is not what strong is.

Many beginners ask about inner, outer quad development, biceps peak, VMO development etc when what they really need to concentrate on is overall lean mass. Instead of trying to build your inner or outer quads how about building some quads period.

P

Oh, Ok I get it now, will build the quads up for sure!

-Primal

[Nirus]

when I do super 7's on leg press with a wide stance I find the bottom half reps seem to put alot of emphases on my outter quad, knees all the way to chest

[TT Eric]

Lets put it this way..when you are hitting front squats with 315lbs for sets of 10-15...and back squats with 405lbs for the same I dont think you will be too concerned with your lack of development of your vastus lateralis.

P

Hey Ted, I was wondering what kind of sets and reps is best when doing front squats ? I see you said 10-15 reps here, but lots of people like CP says it's better to do under 6 reps.

Since leg press 45 is hurting my lower back, I've dropped it and trying to get back at front squats, for now I go light to get comfortable with the motion and build back a capacity before adding more weights and my rep range look like that: 30, 20, 15, 12, 10, 8, adding weights on every sets.

Eric

[Praetorian]

With legs you can get great development from highers reps...meaning higher reps with heavy weight...not 135lbs.

I recommend hitting a variety of rep ranges not just one...so yes 4-6 reps, but also 6-8, 8-10, 10-15, even 20 sometimes. If you look at someone like Tom Platz most workouts were done in the 8-10 range but he did go up to 2-, 30, 50 sometimes. These were killer sets not used every workout. I would suggest a good warmup and then getting most in the 8-10 range the odd time doing some higher reps.

P

[TT Eric]

Ok thanks, yes I agree that the legs (mostly the quads) responds well to high reps, but for front squats I had some doubts since almost every one I've read so far say to stay under 6 reps, even doing only 2-3 reps seems to be the best according to them.

And what stance do you recommend for front squats ? Many says between hips and shoulders, but personally I find shoulder wide and maybe even a little wider is more comfortable and natural for me, is this sound good ?

Thanks again Ted.

Eric

[Praetorian]

Shoulder width or wider with toes slightly out is ideal.

P

[TT Eric]

Yes perfect, exactly what I do! Thanks! BTW I'm so glad to be able to squat again, I soooo missed that lift, my back seems to hold up fine, granted I'm prudent and gradually increase weight, about +10lbs per week, but it seems to go well so far. It's the lift I'm eager to do.

Eric

[TT Eric]

Oh and one more question, I know front squats are a quad dominant exercises and if driven through the heels as it should, it's then normal I also feel it in the glutes ?

Eric

[Praetorian]

You will feel it everywhere yes just more quads then back squats.

P