Teardrops

**gopro** · 01-11-2006, 10:52 PM

You need to start doing 1 and 1/4 squats and leg presses.

Lower yourself to the bottom, push out of the hole, but only 1/4 of the way, pause, drop back into the hole, then push out all the way. That counts as one rep.

The vastus medialis is most active when pushing out of the bottom, and forcing it to work extra hard in this area of the ROM will help overload this muscle and force more growth.

**CowPimp** · 01-11-2006, 11:02 PM

gopro, is this information based on EMG studies?

**gopro** · 01-11-2006, 11:38 PM

Originally Posted by CowPimp

gopro, is this information based on EMG studies?

Yes and no, although I am sure that EMG studies would bear this out. It is just a physiological fact that in the bottom position it is the vastus medialis and the hamstrings that are more heavily recruited to get you out of the hole.

Another way to increase the recruitment of the VM while squatting is to raise the heels.

I have discussed this method with several world famous strength coaches, and each of them uses one or both of these methods with their athletes that need more strength/development in the VM.

I have used it with bodybuilders lacking in this area, and although the results are not remarkable, they are visually noticable.

**CowPimp** · 01-12-2006, 11:44 AM

Originally Posted by gopro

Yes and no, although I am sure that EMG studies would bear this out. It is just a physiological fact that in the bottom position it is the vastus medialis and the hamstrings that are more heavily recruited to get you out of the hole.

Another way to increase the recruitment of the VM while squatting is to raise the heels.

I have discussed this method with several world famous strength coaches, and each of them uses one or both of these methods with their athletes that need more strength/development in the VM.

I have used it with bodybuilders lacking in this area, and although the results are not remarkable, they are visually noticable.

Interesting stuff. Is this the same concept as overhead extensions, where the head in question gets an additional stretch when using a full range of motion?

**gopro** · 01-12-2006, 04:26 PM

Originally Posted by CowPimp

Interesting stuff. Is this the same concept as overhead extensions, where the head in question gets an additional stretch when using a full range of motion?

Well, when it comes to the triceps, it is not about the range of motion so much as it is the position of the elbows in relation to the rest of the body. Whenever the triceps are forced to work with the elbows up by the ears, the inner (long head) of the triceps is most actively recruited.

**TheCurse** · 01-12-2006, 06:32 PM

did someone say triceps? dont make me come in here...
j/k musclepump, carry on.

**CowPimp** · 01-12-2006, 10:08 PM

Originally Posted by gopro

Well, when it comes to the triceps, it is not about the range of motion so much as it is the position of the elbows in relation to the rest of the body. Whenever the triceps are forced to work with the elbows up by the ears, the inner (long head) of the triceps is most actively recruited.

I was under the impression that the reason the long head is recruited more is because of the additional stretch it receives when your upper arms are placed in such a position? Therefore, going through a full range of motion is also an essential part of achieving that higher level of activation. Am I off base?

Anyway, my question is if the same thing applies in this case.

**gopro** · 01-12-2006, 10:44 PM

Originally Posted by CowPimp

I was under the impression that the reason the long head is recruited more is because of the additional stretch it receives when your upper arms are placed in such a position? Therefore, going through a full range of motion is also an essential part of achieving that higher level of activation. Am I off base?

Anyway, my question is if the same thing applies in this case.

Yes, in effect a more complete range of motion will affect the long head to a greater degree, as it is highly active during the initiation of movement out of the stretch position...which is best achieved when the elbows are in line with the ears. So no, you are not off base at all

**TrojanMan60563** · 01-12-2006, 11:05 PM

Originally Posted by Tough Old Man

MP maybe I was a little harse as I thought you were a PROFESSIONAL body trainer. I don't know you personally and it was just my thinking as to why a pro trainer would have to ask how to get teardrops for there QUADS. Sorry it just didn't make sense to me. As i set here and think about it and if I had problems with a certain body part I would look for a trainer to help me with this. Maybe your expertise lies in different area's of training. I don't know.

But look at the way I was thinking. Here's a pro asking how to build his body.

Tough

Maybe you don't know this....but MANY of the top pro BBers today have personal trainers to help target their short comings. Now if an IFBB Pro BBer needs a personal trainers assistance then there is no reason why a personal trainer himself cannot look for advice from others. After all a pro BBer must know something about working out right? Hmmm....

**gopro** · 01-13-2006, 09:36 AM

Originally Posted by TrojanMan60563

Maybe you don't know this....but MANY of the top pro BBers today have personal trainers to help target their short comings. Now if an IFBB Pro BBer needs a personal trainers assistance then there is no reason why a personal trainer himself cannot look for advice from others. After all a pro BBer must know something about working out right? Hmmm....

I actually train 3 personal trainers right now...nothing wrong with learning more and educating yourself further.

**furion joe** · 01-13-2006, 04:32 PM

Originally Posted by gopro

I actually train 3 personal trainers right now...nothing wrong with learning more and educating yourself further.

Right on.

“School is never out for the professional, you keep on learning.”

D. Waitley

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