Leg's Question

[The Nose]

Background: I am training on the Madcow variation of the 5x5. I am 5'10 and weigh 195.

Situation: I am noticing that my legs are getting substantially thicker around my upper thighs, hamstrings and glutes. My core is also much thicker and powerful. But my lower quad's from the knees to about half way up my thigh remain relatively small as well as my calves.

Question: I am not overly concerned about looks right now or I would be posting this on the body building forum. Do you think that this may become a week link in my lifts (squat and deads) if I don't address it, or do those muscles tend to develop slower on this type of routine? Should I keep on with the routine as is or add something to target the quads more?

Question 2: If you have similar experiences what did you do?

Thanks!

the nose

 

[Sub-Zero]

im looking forward to the responses here...i have the same "leg structure".

my teardrop is getting nicer as im leaning up a bit, but still not as thick as my upper quads. the muscles are supposed to be like this though, if you look at the pro's their upper quads are double the size of their lower quads

http://www.t-nation.com/img/photos/208quads427.jpg

http://www.musclemg.com/public/83.jpg

http://www.schwarzenegger.it/mro/reeves/sr38.jpg

http://www.joe0.com/wp-content/uploads/2006/05/Markus-Ruhl-5.jpg

 

[Tatyana]

If you are only doing squats, compounds for legs, you may get what Vince Gironda refered to as 'turnip legs'.

Foot placement is important, in particular with leg press. Put your feet closer together to work on the lower sweeps.

Sumo stance for squats, legs further apart with toes swept out.

Do isolation exercises, leg extensions. Toes slightly in will work on your 'tear drop' on the inside of your leg.

Lunges, walking lunges are also good for lower quad sweep development.

I would also start to up the reps, doing sets of 8-12 for three sets, or doing four sets of 20. Vary it.

How your legs look also depends on your insertions, if your quad insertions are quite high above your knees, you may never get great sweeps.


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[StuWard]

Madcow is not going to give you the shape you're looking for, you will have to add some bodybuilding type exercises to do that. However you will get strong and functional. Functionally, your legs are probably fine. As long as your form is good on squats and deadlifts you are probably developing strength in the right places. The normal weak areas are the VMOs and the abductors. You know you have an issue if your knees tend to turn in while squatting. The e-mail above talks of some ways of strengthening those muscles. The following links may give you some more ideas.
http://www.exrx.net/Lists/ExList/HipsWt.html#anchor1938163
http://www.exrx.net/Lists/ExList/ThighWt.html#anchor172012

Step ups particularly work the VMO well: http://www.exrx.net/WeightExercises/Quadriceps/BBStepUp.html

 

[Creepusmaximus]

Hack squats and farmers walk. Give those a try.

 

[Sim882]

Related to this, do people add calf raises to the 5x5. I have twice a week, and wondered whether this is OK

 

[captainahole]

I always throw in 3 sets of heavy leg extensions after squats pointing toes in to hit the lower sweep more directly.

 

[Tweakle]

just do front squats or closer stance oly squats on one of the squat sessions...