posted Sat, 02/20/2016 - 13:18
2354
Adductor muscles
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Just wondering how many of you specifically target your adductor muscles. I was reading that the adductors (inner portion of your thigh/leg) comprise nearly 1/3 of your thigh. I started incorporating the adductor (and abductor) machine into my leg workouts and after only 3 sets I am walking funny for a couple of days. If you have been doing these exercises, have you noticed a significant difference in your leg development? It is a good chunk of your thigh this exercise targets specifically so I am hoping that I will eventually see as least some increased separation and hopefully an increase in mass.
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I thought sumo or a wide leg stance doing squats hit that part of the thigh?
Little tip for you. Most guys that can squat big numbers have well developed / strong abductors. That's not a coincidence.
what cat said. every once in a while to mix it up ill pre exhaust my quads with like 4 sets of leg ext, then 4-5 sets of heavy adductors, like 20 full reps followed by 10-15 partial reps, then go into squats. after working adductors, squats are MUCH more difficult. this is just to mix it up sometimes. helps focus more on contracting the quads since the adductors are too fatigued to bare much of the brunt.
i will sometimes do the same on hamstring day, start with adductors in the same way then hit stiff leg deads.
Well, hopefully directly targeting them now will help improve my squat. I have actually PR'd in my squats recently. I have never felt the same type of soreness or area of soreness after squatting like I do after the adductor machine.
TryHarder007VERY important! I always end my leg days with a super set of them. Very good for separation but IMO most of all the strength that comes with. Keeps me feeling great during heavy squat days.
Overall I see a difference in size also. I usually do 3x20,15,15 super set them at the end of my workout. OR if I'm about to squat heavy in the off season I do that but 25reps a set to warm up.
Use them!:) and its ok if you walk funny ;) Mondays, Wednesdays, and Fridays Im hitting 6-8sets of a mixed standing and laying hammie curls. On top of Fridays being my leg days. Trying to bring out some shredded hammies, so I always am walking funny.
I'm hitting them pretty hard so we'll see how they look compared to last year in a few months.
I use it about every 2 weeks. It also seems to the hit lower abdominal area if you consentrate and squeeze.
bigmurphI think that you will see a gain in leg size for sure I didn't know that that muscle was actually that much of your thigh I actually thought it was the smallest part of the thigh either way hitting a specific muscle and targeting it will definitely givr you what your looking for. The abductor that is the hate to compare it to this but the thigh master type machine correct. I will be honest I have never even used it im going to give it a go to see how it works I imagine im going to be hurting after because I can see why this machine id important most leg exercises probably don't hit that exact muscle very hard. I have gotten back to hitting my legs and my core im still taking it slow with my upper body though but I am getting some lifts in just nothing remotely heavy so trying a new leg work out sounds great thanks for the idea makwa always like your posts on any type of workout keep them coming brother.
+1 for getting me to realize im overlooking a important muscle
I mostly considered it the girl machine because they were the only ones I ever saw using it. Squeeze your legs together on the machine to hit the adductors (inside thigh) and spread them apart to hit the abductors. I am hitting them every leg workout now. I didn't realize the adductors were that big either. With that chunk of mass sitting there, I think it warrants more direct work and stimulation. I just don't know how much squatting hits them. I sure am sore there the next day after the machine while squatting doesn't really make me sore there the same way. I guess time will if it is really worth it when I compare this years pics with last years pics when I wasn't doing them.