Bringing Out The Sweep?

[flexdaddyz71]

My legs are growing pretty damn good overall, but I really wanna bring out my Vastus Lateralis (Outer Quad) What exercise will isolate that sucker. I've been doing 2 sets of leg press with feet together, using moderate weight at the end of a grueling leg workout. I've been trying to avoid free weight squats due to an old injury for the next few months. Any good advice? BTW, the 4 minute calf workout is kicking my ass and I love it. Still feelin it 4 days post workout.

 

[holy ghost]

alternate your feet positions and pivot.....

smith machine rules for injuries.....

front squats

also sit down leg press with toes pinted in

 

[OMEGA]

after you do you leg workout finish with High Set Smith machine Squats
NEVER do the top 1/4 of the movement and Never do the Bottom 1/4 of the movement

essentially you find that sweet spot of constant Pressure and pumping you quads with as much Blood as possible

 

[puddlemonkey]

Smith machines rule.

I also use a bar pad.

 

[Svengali]

Smith machines rule.

I also use a bar pad.

lol

 

[holy ghost]

Smith machines rule.

I also use a bar pad.

puddle you primate thats wussy suck it up! JK i use a a roled up towel or the hood of a sweatshirt

 

[thebadguy54]

I can't believe you guys are all big fans of the smith machine? IMO, it is total garbge.

If you are injured, you can still do free bar squats... just lighten the load. When my back was hurt I'd throw on 135lbs. for free bar squats and crank out 50-100 reps per set. Try that and your Vastus Lateralis will feel like it's going to pop off.

...and make sure you squat deep. Stay off the smith machine bro's. for real.

 

[alcatraz1662]

I can't believe you guys are all big fans of the smith machine? IMO, it is total garbge.

If you are injured, you can still do free bar squats... just lighten the load. When my back was hurt I'd throw on 135lbs. for free bar squats and crank out 50-100 reps per set. Try that and your Vastus Lateralis will feel like it's going to pop off.

...and make sure you squat deep. Stay off the smith machine bro's. for real.

another smith machine hater, i love it....if there was a few things i could throw out of world forever it'd be the smith machine, bar pads, those big sit up balls, and 35lb plates.

I believe mr x or someone here trained at a hard-core gym that had a giant sign on the wall that said: if you ask for a bar pad or plyo ball you automatically forfeit your membership.

~Alc

 

[b_light]

lol why 35lb plates.

 

[navigatorrs]

ya tell us y no 35lbs plates??????

 

[thebadguy54]

another smith machine hater, i love it....if there was a few things i could throw out of world forever it'd be the smith machine, bar pads, those big sit up balls, and 35lb plates.

I believe mr x or someone here trained at a hard-core gym that had a giant sign on the wall that said: if you ask for a bar pad or plyo ball you automatically forfeit your membership.

~Alc

I watched this guy at my gym squat 225 on the smith machine, with a belt on. He also had a pad on the bar and his heels on a 2"x4". AND he was wearing Nike Shox.

I wanted to say something but I didn't. I should have told him that he has his head so far up his ass that the lump in his throat is actually his nose. No clue.

What you can do on the free bar is the only thing that matters. It's what separates the men from the boys IMO.

 

[Tatyana]

I watched this guy at my gym squat 225 on the smith machine, with a belt on. He also had a pad on the bar and his heels on a 2"x4". AND he was wearing Nike Shox.

I wanted to say something but I didn't. I should have told him that he has his head so far up his ass that the lump in his throat is actually his nose. No clue.

What you can do on the free bar is the only thing that matters. It's what separates the men from the boys IMO.

LMAO!!!!!

I have been asking some of the women I see working out with 2 kg dumbells in my gym if I can be honest with them..........

I have also told people they are going to 'do themselves and injury' training the way they are.

Next time take a pic plleeeeeeeeeeeeeeeeeeease!

 

[alcatraz1662]

lol why 35lb plates.

just no point to them really....nothing a 25 and a 10 can't do. you don't really need to conserve room on the bar unless you have 12 plates stacked on. so if you need 155 on the bar, doesn't mean you have to make a 55lb plate...they're a mid-weight and kind of just hang out in our gym, once referred to as the bastard child of the weight room.

 

[alcatraz1662]

I watched this guy at my gym squat 225 on the smith machine, with a belt on. He also had a pad on the bar and his heels on a 2"x4". AND he was wearing Nike Shox.

I wanted to say something but I didn't. I should have told him that he has his head so far up his ass that the lump in his throat is actually his nose. No clue.

What you can do on the free bar is the only thing that matters. It's what separates the men from the boys IMO.

love it.....

i wouldn't dare ask for a neck pad in our gym, or get caught even leaning on a smith machine. all i need is loud music, a belt, some chalk, a spotter, and a good slap to the back of the head and i'm set.

 

[Extra_Strong]

Yes ATF squats !! no smith.. I agree you want to get bigger, get stronger

http://www.youtube.com/watch?v=zYddZUIzJ9g

http://www.youtube.com/watch?v=tpA47OUohpM

http://www.youtube.com/watch?v=xJOSa2zMGM0

 

[thebadguy54]

Now we're talkin'!

That second video is sick... a 218 pound man sqautting 650... almost 3 times his body weight!

 

[b_light]

i must agree, i never use 35lb plates now that i think about it.

 

[OMEGA]

I thimnk its sad that some cannot see the value of the Smith machine

you basically sellign your self short on Extra muscle growth cus of your ego

but thats your right

more for me

 

[holy ghost]

I thought they only had those in highschools lol

or at the powerclean station

 

[BigGuyPHX]

OLD SCHOOL!!!

THE SQUAT POEM

Down this road, in a gym far away,
a young man was heard to say,
"no matter what i do, my legs won't grow"
he tried leg extensions, leg curls, and leg presses , too
trying to cheat, these sissy workouts he'd do.

from the corner of the gym where the big men train,
through a cloud of chalk and the midst of pain
where the noise is made with big forty fives,
a deep voice bellowed as he wrapped his knees.
a very big man with legs like trees.

laughing as he snatched another plate from the stack
chalking his hands and monstrous back,
said, "boy, stop lying and don't say you've forgotten,
the trouble with you is you ain't been SQUATTIN'. "

 

[thebadguy54]

I thimnk its sad that some cannot see the value of the Smith machine

you basically sellign your self short on Extra muscle growth cus of your ego

but thats your right

more for me

It doesn't have anything to do with ego for me. Machines (all of them) have set the fitness industry back. People like machines because they are easy. They think they are specialized, safe and user-friendly. But, no matter how well it is designed, a machine can’t duplicate human movement.

Free weight and body weight exercises promote neuromuscular development since you have to balance the weight and keep it steady in a free range of motion.

Free weight exercises are FAR more functional! Lying on your back to perform a leg press does nothing in terms of carry-over into daily life, work, sports etc. Trust me, I know since I spent years doing the leg press as my bread and butter exercise for quads. I built some great LOOKING quads, but the leg press wasn’t making me better at sports, improving overall strength/power, explosiveness, agility and core strength. The abs and obliques, as well as the deeper muscles get worked hard from a free bar squat were weak.

On a machine, you are conforming to the movement of the machine, not vice versa. Free weights allow for the subtle but necessary changes in joint positioning. That is why machines can actually INCREASE the risk of injury. By continually moving a weight in a fixed motion, you can potentially risk overloading joints. Yes, this can also happen with free weights but a machine is worse.

Gym owners need machines to fill up their big box gyms. I don't know how many square feet my gym is but I know I don't use anything often except the barbells, dumbbells, power cage, pull-up bars, dip station. Some guys on here value form over function and that is cool. I just don’t see the point in having deltoids like watermelons if you can’t put 300 lbs. over head. Form is nice but function is what matters to me. I’m sure any military personnel, fire fighters, elite athletes etc. would agree.

 

[TSO]

My legs are growing pretty damn good overall, but I really wanna bring out my Vastus Lateralis (Outer Quad) What exercise will isolate that sucker. I've been doing 2 sets of leg press with feet together, using moderate weight at the end of a grueling leg workout. I've been trying to avoid free weight squats due to an old injury for the next few months. Any good advice? BTW, the 4 minute calf workout is kicking my ass and I love it. Still feelin it 4 days post workout.

Squat heavy and frequently. How many guys who can squat 500+ pounds have small legs?

 

[holy ghost]

there are pros/cons to all machinesx one must keep in mind....

 

[levi8599]

I can't believe you guys are all big fans of the smith machine? IMO, it is total garbge.

If you are injured, you can still do free bar squats... just lighten the load. When my back was hurt I'd throw on 135lbs. for free bar squats and crank out 50-100 reps per set. Try that and your Vastus Lateralis will feel like it's going to pop off.

...and make sure you squat deep. Stay off the smith machine bro's. for real.

agreed ive torn my acl twice(full tear) and i started doing free bar squats i just dont go as heavy and my legs are finally coming back up. and squats have always brought out my sweep.

 

[OMEGA]

Like I said Smith machines are a secret weapon in SMART bodybuilding routines

I just laugh when people sat they wont use them

 

[Affliction]

My legs are growing pretty damn good overall, but I really wanna bring out my Vastus Lateralis (Outer Quad) What exercise will isolate that sucker. I've been doing 2 sets of leg press with feet together, using moderate weight at the end of a grueling leg workout. I've been trying to avoid free weight squats due to an old injury for the next few months. Any good advice? BTW, the 4 minute calf workout is kicking my ass and I love it. Still feelin it 4 days post workout.

Hacks. Heavy.