how to develop vastus medialis?

[biondo]

hi, im gonna try the german volume training for the next 6-8 wks, but wanted to add another specific excercise for the vastus medialis, coz they are a bit small in my legs!
what excercice should i do? i heard about single leg ext for the last 30-40° of the range, or step up or... what else?
how many sets and reps would you do?
thanks for your help.

ps. I CANNOT SQUAT

 

[wnt2bBeast]

why cant you squat..bad knees or back?.its kind of hard to isolate the vastus..you should jsut focus on growing your whole quad

 

[biondo]

cannot squat for more than just couple of reasons...
i had an accident years ago... my abs are shit (i had several operations on my stomach, etc etc), i have a problem in my lower back and my tendons on my feet are not felxible at all so when i go down my upper body has to go forward to balance... not even with something under my feet...

 

[Dial_tone]

I find 45 degree leg press hits the vastus hard especially if I bring it all the way down. I believe hack squat will also.

 

[Illuminati]

how do you plan on doing the German Volume Training without doing squats?

 

[Allon]

how do you plan on doing the German Volume Training without doing squats?

he plans on doing this simply without the squats... what is so hard to understand? I undertsand from your message that you are 100% healthy and have never experienced difficulties.

 

[biondo]

GVT with leg press....

 

[d3track]

hack squats with the toes pointed slightly outwards seems to hit it well for me, but i prefer front squats, but in your case the leg press with toes slightly outward should work

 

[Illuminati]

he plans on doing this simply without the squats... what is so hard to understand? I undertsand from your message that you are 100% healthy and have never experienced difficulties.

what i meant was, what did he plan on doing for legs.

 

[Allon]

what i meant was, what did he plan on doing for legs.

Ok, man, sorry for exploding at you. It just sounded a bit like he was saying how injured he was and you were knocking it...

 

[Illuminati]

Ok, man, sorry for exploding at you. It just sounded a bit like he was saying how injured he was and you were knocking it...

its cool. i can see where you were coming from. sometimes i do reread what i typed, and it doesn't come out the way i wanted it to...

 

[drbones2]

Do leg extensions and focus on pointing your toes towards each other slightly at the top... This is what my chiropractor told me to do when my VMO was underdeveloped in comparison to my hams. Fixed things up quickly..

 

[biondo]

thanks for all replies....