posted Tue, 05/06/2014 - 15:32
2521
+ 2 Outer quads hate me
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Heres the issue; you cant really tell from these shitty pictures but my inner quads are fkn thick as hell; the muscle protrudes straight out.My hamstrings are also getting real big. My problem is the outer quad or teardrop. I have the beginnings of the teardrop but it wont rain up my leg lol.. They do not want to grow. I already do squats, I do leg presses; halfracks; you fkn name it. maybe its my genetics but the more I work my quads the thicker and bigger they get.....in the center. it is seriously pissing me off. Any suggestions? As you can also see from one of the pictures the muscle is getting so thick it is almost covering my knees; and making it a little hard to walk.
Took them down, forgot all about these pics lol.
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TrainIntenseFTRMan you say you have thick quads, I guess I'll buy that but your outer quad shape is terrible. I know guys that don't even work legs just work construction that have better way better shape , just being blunt not rude trying to diagnose the issue.
I know a tried and true method to bring
Leg hypoertophy specifically, Im sure you have heard of it, 10x10 sets of barbell squats using 70% your max leaving only
1-90 seconds rest in between do those for 6 weeks and you will
Be amazed
You also add 1 accessory at the end which I would
Recommend leg extension and using your feet to manipulate where your quads fire
At. Ps if you can finish the 10x10 it means you need to add weight a true success is faling on set 9-10 and only getting8 reps or so...but the. Again sure
You have heard this method and may or may not of tried it if not give it a go and keep me
Updates on the results ,,****edit**** just
Found out this was 3 years old my bad bro gotten any. UpdTed pics
I expect to see some nice out quads lol,***
That was 3 years ago. They are in much better shape and will be even better shortly. You didnt hurt my feelings at all. My legs will never be huge per say they only need to be big enough to squat heavy and that's it. My leg presses were 700+ with the way those legs looked and my squats were 600. Shit I forgot I had these up still lol.
Frog presses, 5 sets started at 100 and worked to 320, Frog hack squats, started 90 to 320. I am having a fkn bard time walking. I almost didnt make it down the stairs at the gym. Fuck me frogs are brutal but thry isolated my outer quads perfectly.
the tom platz method look up his leg videos on youtube heels touching toes pointed out pushing off your toes great method as he had the best legs in bbing. looking good brother keep hitting them hard big legs shows dedication.
Tomorrow I will be dedicating my leg day to building those outers so I can look like half a freak
I FOUND THE HOLY OUTER QUAD GRAIL!! While I was in the gym tonight I decided to try "frog presses" I did light weight on the leg press; put my feet together and then pointed my toes outward, that shit BURNED but fuck me it burned my outers pretty hard. You guys have all been a big help here, next week I'm gonna add the extensions as well and get these puppies fired up.
Hell yeah keep it up bro
I also heard hack squats with your feet together low weight high reps also works to improve the outer quad. I have to think of something fast because a lot of people complain about knee soreness from the same muscle growth as mine. Or leg presses with feet almost touching each other and do a 90 degree. Im going to try each one out next week and see where I start to burn the most. I should see results in 4 weeks; my legs have always been really fast to grow, then again as a kid I played a lot of sports so my muscle memory should play a role in this. It only took me a month to get my legs that thick to begin with considering they were pencils.
Keep us updated bro I'm interested to see how these methods work out for you. Remember to hit the quad extension first on leg day the way I described to really get that mind muscle conection and a good pump prior to hitting the bigger movements.
I agree with bird. Do you work in any kind of lunges on a typical leg day?
RustyhookerLunges get my inner thighs thick. Buying Jeans is a chore. Lol
No lunges at all.
What kind of volume are you working with on your legs? Try going for a 15-20 even 25 rep range. And shoot for about 5 working sets. Keep it heavy but don't quite reach failure. Hit failure on maybe your last set. The most important thing is going to be really focusing on making your quads do all the work. Go heavy, but not so heavy that other muscle groups are taking over the workload. Another big thing is the width of your stance and foot position. For example I'd say the best way to really get your head wrapped around this idea is to sit in a quad extension machine with your knees about a fist size apart. Point your toes inward and upward. (think flexing anterior tibialis) then with a moderate amount of weight, do slow focused reps. The position of having your feet and knees closer together will target the outer portion of the quad. You can apply this to leg presses and machine hack squats as well. Don't squat like this though. It's poor form for squats and you'll look like a dork, lol.
Another solid, thanks for the input.
RustyhookerYou're definitly thick! Check out YouTube. Kai green and his coach. Long video conference. His coach pulled him off the 600lbs and dropped to 350 for 8+ sets of 15. Full pump, fully stretching fascia. Your thickness is definite. Change it up for separation
Was about to chime in on fascia stretching good call my brother!
RustyhookerHigh five!! Seems like as you grow and get the pump/stretch that even if you slack off you'll still remain above the size you were.
Roger that, gonna add that to the list as well. Looks like Im gonna be adding some time onto my leg day but all good! Appreciating the help so far.
RustyhookerIm learning from you too. Never knew that evil bench was for spider curls. Or called spiders for that matter. I just remember they kicked my butt. Adding them in thanks to you!
one hand washes the other Bro you know that.
I did not know about the single leg extensions, I will be adding that to the list, thanks for that green ranger/godovroids.
No prob bro going to post some pics I took just now so theres no pump k haha!
Props on those teardrops, thats exactly what im talking about.
Leg extension with the tibia externally rotated will hit the VMO
Leg extentions 40lbs single leg 5x10 have helped my quads get striated. Leg extentions are done w low weight because the motion or angle is not a normal movement for your joints. So heavy weight can really damage your knees so go on the side of caution with them. I finish my leg workout burning out w these
ill pm ya soon bro, thick! +1
Hopefully some of you leg guys can share with me your secrets or what you do to build it out; I am getting sick of watching my knees get swallowed by muscle while the outer quads fkn laughs at me.