+ 1 Sweepless in Seattle
So maybe I'm not from Seattle but I am sweepless. If you have no idea what I'm talking about I'm saying that I have no sweeps on my legs and I hate it. I don't know of I'm missing something or what. I've tried everything I know. Squats... Duh, but heavy squats, light squats, front squats and hack squats, high volume, low volume. Maybe I have fucked up foot position as far as what angle my toes are pointed. To be honest I'm the guy that wears long shorts to hide my quads. Their not really quads.... Their more like deuces. The top development is there but no outter sweep but also no real definition or development on the upper part of my quad also. Idk. Maybe I'm just destined to have these half quad legs. Goddamnit. So guys I'm asking for any type of exercise or routine that could possible help my outter sweeps. Thanks for your time and advice.:-)
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Try doing some body weight exercises and just placing your hands on the area of the leg you want to prioritize. Eventually you will find a movement and a range that causes the outer quad to activate to a much stronger degree than some of the other movements you are doing. You then need to translate what you are feeling into a movement that mimics it with added resistant to stimulate growth. Don't continue to do the same things that obviously are not producing results. Try new things. Single leg extensions with the foot turned inwards. Single leg smith machine squats. Narrow stance front squats. Everyone is different. But once you find something that targets the sweep stronger than other exercises, make that movement your specialty. Don't be afraid to make an entire workout on just that movement. 3 or 4 sets of 3 or 4 exercises just don't cut it when you are specializing in trying to enhance a specific muscle. It may require 10 sets of 10 reps of whatever movement you discover. Just don't get trapped into the cookie cutter thinking about your exercises and routine.
Close stance squats with feet straight, wide stance squats with feet angled out, and as my brother Wardi pointed out walking barbell lunges. Get those exercises into your routine. If you have back problems lower the weight and practice perfect form. Make sure you are going deep on those squats. I'm a firm believer that if you are squatting and your back is hurting you are using too much weight and not using proper form. Form and reps over weight will make it happen and keep you injury free.
Good advice Gargoyle, +1.
Narrow stance, deep deep deep!
Thanks man! It's amazing the difference you can make on your legs by squatting like that. Hell, its amazing the difference you can make on your legs just by changing the angles of your feet and going deep enough.
Thank you very much bro. I'm going to take all this and re-write my whole leg routine. :-)
No problem man. Good luck!
Wardi77Walking lunges with a barbell on my back worked for me. Nothing heavy, just 135lbs walk 10 steps forward and 10 steps back, thats one set, do 3 sets after squats. If you dont want to put weight on your back cause of your recent back injury, then Bulgarian Lunges works wonders as well.
The back is actually doing a lot better. I may try the lunges on my next leg day. I may not go 135 but maybe 85-95 and see how that feels.
Have you tried high rep leg press? That got my sweeps Rollin nicely!
Feet close I'm assuming?
feet close is more for glutes. toes pointing in or out with feet spread is what you want
you got it back words feet closer together and toes pointed out hits that outer sweep to hit more glutes you would put your feet higher on the pad/ platform
yes feet close together hits glutes I said that.
toes pointing in or out hits both parts but the feet need to be spread apart for the quads development.
I may do the feet close just so I can have a butt too.:-)
What I do is wide stance with feet pointed inward and I make sure and do slow perfect form reps. Then do a couple feet close at the end to work the glute lol. But a sweep is better than a muscular ass IMO lol.