enhancing Vastus Lateralus(outer sweep)

[shwaym]

inner/mid quad size is one of my strong points but ive noticed recently that my outer sweep isnt that great and i think theyll look much larger if i improved this area. heres my current leg routine which is done once a week

full squats 5x5
box squats 2 sets
lying leg curls 2
abductor machine (another weak point) 1
then calves

all sets taken to failure except 5x5

my strength is increaseing rapidly so im pretty sure im not overtraining or undertraining.
my squat stance is wide with toes out and since my legs are fairly long compared to my torso i have to bend over quite a bit.
i think i get enough oxitive work doing low stances and lunging in kung fu so i always train legs with 8-12 reps.

should i narrow my squat stance w/ toes foreward?
or add feet together leg press or front squats w/ feet shoulderwidth pointing straight?
or something else?

 

[The_Eviscerator]

Judging from your routine... I see NO Lunges. If you want the sprinters sweep... you gotta lunge son! In 6 weeks you should see a major difference in the outer sweep. trust me.

 

[Imakarum_Mirabilis]

I would suggest not trying to target one portion of the quadriceps, relative to the others, unless you are trying to enhance knee stability. Placing extra emphasis on the vastus lateralus is not so great for the knee in the long term. I would advise you to get the entire leg bigger.

 

[louden_swain]

Close stance squats, leg presses, and hack squats are an excellent choice.

 

[punch]

Im going to have to agree w/ Eviscerator. Lunges are not a popular movement because, well, they burn like a MTF. I do them at the end of my leg routine and it has made a huge difference not just on my outer sweep but also on the developement of the tear drop. Kills the ass also. Try em for a while, nothing ventured nothing gained. Later

 

[shwaym]

thanks everyone for the responses.
i think i will add in some lunges. have any of you seen Lee Priest's video 'The Blond Myth'? he does lunges with one leg foreward one back then just bends at the knee without stepping each rep. should i do it this way or steping out each rep?
if steping foreward or back?

 

[The_Eviscerator]

thanks everyone for the responses.
i think i will add in some lunges. have any of you seen Lee Priest's video 'The Blond Myth'? he does lunges with one leg foreward one back then just bends at the knee without stepping each rep. should i do it this way or steping out each rep?
if steping foreward or back?

I like to alternate, and step forward, but either way is fine. Sometimes I do walking lunges with dumbells, sometimes with a barbell.

 

[Serea]

I just started doing lunges again. Monday I did short lunge to hit the quads more. Luckily I used dumbells since my balance wasn't too good. Hard as hell. My legs and ass were sore as hell for 3 days. I used to do long lunges, which hit the gluts more. Next time I might try a medium length, to hit both equally.

 

[The_Eviscerator]

I just started doing lunges again. Monday I did short lunge to hit the quads more. Hard as hell. My legs and ass were sore as hell for 3 days. I used to do long lunges, which hit the gluts more. Next time I might try a medium length, to hit both equally.

By stepping straight, to the side at various angles you can hit different parts of the quad. Give it a try. I like to do step onto one of those aerobic platforms (5-6 inch) to get a deeper stretch. If I don't I smack my back knee occasionally.

 

[Texas Ranger]

Try Reverse Lunges! You can do them with a side step just like Eviscerator said, but instead of going forward. You would take a step backward. They hit everything! Quads, Hams, Glutes! Plus, they're easier on the joints than regular Lunges. At least, they are to me.