Quad Sweep

[theCaptn']

Apart from the big compounds, I need some suggestions to get my sweep to start popping out.

Currently a lot of cardio - spin classes, hill sprints.. Don't have much gas for full on squats etc.

Suggestions?

 

[PushAndPull]

What do you think your bf% is?

 

[theCaptn']

It's about 16-17% and dropping.

My legs are fkg huge, don't want more size want some shape to them

 

[PushAndPull]

Sounds like a bf issue. The leaner you get the more the shape will appear.

 

[dieseljimmy]

How bout some hack squats with your feet close together. Something about a narrow stance hack squat with my feet slightly high on the board makes me feel the contraction through the whole movement. And its not as stressful as squats after watching asses bounce up and down,oh, I mean spinning class.

 

[KILLEROFSAINTS]

narrow foot placement...extensions....and better genetics

 

[s2h]

Front squats for 15-20 reps on smith machine....superset with walking lunges with no weight..sweep will take off...

 

[theCaptn']

BF will play a role for sure.

Hack or front squat on smith sound like the tkt.

my legs are seriously fkd by daily cardio thou so it'll all be form and rep work.

Thank you gents!

 

[theCaptn']

I should add the cardio is hitting adductors hams and glutes hard, it's the other sweep which doesn't seem to be getting the focus

 

[D-Lats]

I've been doing db lunges and its making a huge difference in the sweep of my quads. Also some crazy seperation from the side between hams and outer quads. You don't have to go super heavy either.

 

[theCaptn']

Walking lunges, or alternating against a bench?

 

[D-Lats]

I do them standing in one spot 15 reps left leg then right and so on. I'm finding that using a little lighter weight and tighter form is making a huge difference. Easier on the old knees too.

 

[theCaptn']

We have a shrug machine that works well for stationary lunges as well.

Tbh I haven't done lunges in ages.

 

[D-Lats]

I hated them but my training partner swears by them and he's a freak. Usually the things that suck produce the best results lol!

 

[theCaptn']

Some of my best results were 5x5 heavy squats superset with high rep walking lunges ... Oh, and tren

 

[Burrn]

Old school hack squats with barbell behind you are known for giving a sweep and cut quads if you do em' high rep. Platz used to love extensions ( he has a nice sweep no?).

 

[Intense]

I wish I had 2 inches less "sweep" on my quads and could add that to my arms.



Supersets, squats with front squats. Extensions with feet pointed in seem to hit the outer head more

 

[dieseljimmy]

Old school hack squats with barbell behind you are known for giving a sweep and cut quads if you do em' high rep. Platz used to love extensions ( he has a nice sweep no?).

Leg extensions are a long lost art. I did then wrong for 10 years. I only recently got the motion down to support a full contraction. Since I have figured it out my legs look marginally better.

 

[theCaptn']

Talk me through how you do it dieseljimmy

 

[JerseyDevil]

Dorian Yates swore by Smith machine squats for sweep.

 

[dieseljimmy]

Talk me through how you do it dieseljimmy

Its almost a imaginary thing. You know Arnold's famously quoted remark about he would visualize his biceps as mountains when he did his arms.
So you know how super body builders have that side quad with almost like a video game power bar. Or one of those carnival games where you wack the base with a hammer and the meter goes up until it hits a bell.

i picture my quads like that carnival game and I'm trying to go up and down with every rep. Focusing on making each little light. I never go very heavy on the leg extensions and Almost can't get that feel until my legs are exhausted. So ill do really long sets. Maybe 20 reps with moderate weight and so delay at full contraction. I like to take a weight that's a challenge for a single leg, do 8-10, switch legs 8-10 the. With no rest and the same weight put both legs on it and get down with my mental game.

 

[theCaptn']

I like the sound of alternating single legs - that's something I've been doing with standing ham curls.

Thanks for your input DJ!

 

[Burrn]

Great advice you guys. Just a twist on that: I like to lower the weight a bit, flip right over and do leg curls.....but I guess you gotta have a flat bench with the extension apparatus on the end. But man what a leg fry when you alternate between the extensions and the curls.

 

[nspaletta]

Lower bf definitely determines your quad sweep but high rep lunges (20 each leg) will definitely aid in developing your quad sweep and putting great definition and size in your legs. Try doing them on your tip toes and really feel a burn

 

[pwloiacano]

Smith Machine squats with a narrow stance.

 

[D-Lats]

I like Jimmy's post. I've found that a slight lean forward and doing a hard squeeze at the top of each rep works great. I also have started forced negatives on leg extensions. Leg ext are like bicep curls if you don't focus on the target area you won't get the activation of the targeted muscle.