Lower Quad Development

[Fit Freak]

I am wondering what you guys do in your leg training to develop the outer sweep on your quads. To be honest my legs are quite well developed for my size but I have found that ever since last summer when I did a lot of running I can't seem to get back the pronounced outer sweep!

Current Leg Training Program - frequency is 1/wk

Quads:
1) Squats - 3 wrm-ups with progressively more weight
- 3-4 hard working sets

2) Lunges - 3-4 sets...I vary these each week in terms of the depth and length of lunge

3)Leg Press - 3-4 sets

4)Leg Extensions - 4 sets (unilateral)

5) Leg Extensions - 1 set (bilateral)

Hams:
1) Stiff Legged Deadlifts - 3-4 sets

2) Lying Ham Curls - 4 sets

Oh...and by the way my gym does not have a hack squat machine but we do have a Smith Machine with a foot piece that can be angled up (45 degree) to simulate the same motion

Any help would be greatly appreciated!

 

[Arnold]

Having an outer swwep on your quad is the same as having a peak on your bicep, it's genetic.

I have always had good legs, and a good sweep, and people used to always ask me how I developed the sweep. The only thing I could answer with was I worked my legs hard and used several exercises: squats, presses, extensions, etc.

I now know today that I have the sweep becaase that's how my quad muscles are shaped naturally.

 

[Dr. Pain]

I personally like front squats and toes in leg extensions for that part of the quad.


DP

 

[Arnold]

Originally posted by Dr. Pain
I personally like front squats and toes in leg extensions for that part of the quad.


DP

are you saying that you think someone can build a sweep that does not have the genetics? (I hope not )

 

[Dr. Pain]

Originally posted by Prince


are you saying that you think someone can build a sweep that does not have the genetics? (I hope not )

LOL, NO I'm saying that someone can live up to their "genetic potential" and that I find these exercises useful!

He "had it' and then he "lost it" therefore the "Potnetial" is there!


DP

 

[Arnold]

oh okay.

I also like leg extensions, I have always been very strong on them.

 

[Dr. Pain]

I know some people don't believe in POF, but try a few reps of leg extensions with your toes out...you will feel this more on your vastus medialis (inner quad), then turn your toes in and feel it more in the vastus lateralis (outer quad).



DP

 

[Fit Freak]

Thanks guys...I know I have the genetics b/c my outer sweep used to be quite pronounces...it seems as though I lost it from all te running I did about a year ago and now I'm finding it hard to get it back.

I'll try the different versions of the extensions and also the front squats...to be honest I've been thinking about implementing front squats into my routine for a while now...guess I have the justification/motivation to actually make the move now!

Thanks again