My quad problem

[corndawg]

Guys I'm having trouble developing lower quad. Vastus medialis(sp?) to be specific. The staple of my leg workout is the squat of course. I know extensions hit the lower quad but I feel with ext is latic acid buildup...that's the way it seems any way. Do you guys sqaut and leg press in the same workout? How many of you guys sissy squat? Or front squat? Just trying to see what you guys would do...

 

[diamonddiceclay]

do hack squats

 

[Belial]

Throw in some fronts, bro. You won't build a specific portion of your quads, but do 'em deep with good form, and you'll get some growth.

 

[the People's Champ]

yes, fronts and hacks hit the front portion of the thigh. fronts after regular squats rule.

 

[ballast]

front squats really seem to hit my quads better than back squats.I do them twice per week and my quads are really getting big.

 

[gymtime]

I added some size and definition to my lower quads by lowering the weight and going deeper on my squats. Not much below parallel, but it made a difference.

 

[Lumberg]

Shut up fat man! Fat, old, pathetic losers like you DON'T HAVE any definition.

POST A PIC FAT BOY!


!!!

 

[Greek Freak]

i cant front squat heavy so I focus more on hacks and lunges, then extensions at the end when my quads are already hurting.

 

[coolcolj]

Well according to what Poliquin did with David Boston - Split squats and Peterson stepups to hit the VMO

Full squats - 1 and 1/4 squat reps
Snatch deadlifts on a platform with an Ass to the floor start

 

[coolcolj]

Here is how to do the Peterson Stepup

You will feel your VMO burn! Make it stronger and knee buckling in squats will be a thing of the past and so will knee pain as well.Though I feel the non-working leg should be behind


www.bodyresults.com/E2kneetest.asp


### Yes, thanks for the link, but let me elaborate some. This is similar to the Peterson Step up. However, the step should be beside the person, not behind them, and the feet should have a heel to toe relationship to each other with the non-working foot being forward.
It correctly states to turn the working toes out. Do this at an angle of 15 degrees. Also, most of your weight should be on the ball of your foot on the working leg. As for the lower foot, point the toes upward so that plantar flexion of the non-working foot cannot assist the concentric portion of the movement. As for height, Charles said he starts his athletes out on his copy of the Yukon phone book. (i.e., something very small, such as a 2 inch step) He will then gradually increase the height as the athlete gets stronger until they can perform the step up on a step that is as high as the middle of their gastroc muscle belly. Slow and controlled movement is imperative. After the maximum height is reached, Charles starts having the athlete hold dumb bells in their hands. David Boston got up to using 90 lb. dumb bells in this movement. I have personally done a heroic 35 for 6 reps.

 

[sean34]

i read somewhere that deep squats are great for the vmo, thigh pararal to ground is what we are after.

i also heard shawn ray say that the vmo is mostly recruited in the upper 15-20 degrees of leg extensions...

anybody confirm or disagree with these two suggestions cuz after reading coolcolj post the vmo is really important and often weak...i prolly fit the bill

cheers

sean34

 

[Lord_Suston]

past parallel squats and tons of leg extension to get the nice size plus for the added burn I do front squats.....