Getbig Bodybuilding, Figure and Fitness Forums
Getbig Bodybuilding Boards => Training Q&A => Topic started by: marcus on August 03, 2007, 03:30:34 PM
-
What are good exercises to develop the outer quad? I'm currently doing squats and walking lunges for quad development. Got bored w/leg press but will go back to it if it helps, but when I did them I didn't see much change in my outer quads.
-
what kinda squats are you doing? try front squats with close stance. or machine hack squats also with close stance to target the outer quad
-
I'll give those a shot, never tried either. The idea of holding the weight in front of me on my shoulders doesn't seem pleasant, is it ok to use a smith machine for this or no?
-
i havent done smith front squats but it seems to work for cutler
http://www.metacafe.com/watch/462203/jay_cutler_smith_front_squat/
he's doing a regular front squat tho and not as narrow
just make sure safety pins etc is there so you dont get stuck in the smith ;)
-
hack squats are great for outer quad sweep.
-
hack squats are great for outer quad sweep.
I would suggest them too. Have a shoulder width stance or a little tighter and you'll really hit the outisde of the quads hard. ESPECIALLY on the hacks. If you squat regularly, I feel the burn moreso on the outside of my quads with a closed stance than the really wide stances I use when going heavy. The narrower your foot placement too, the easier it is to go deeper. With a wide stance, going beyond parallel can be difficult even though you're a more stable platform for heavy squats. I say do both.
-
Try one legged leg presses, but plant your foot close to the middle of the platform. These work great.
-
Hack squats with toes pointed slightly inward. also, leg presses with narrow stance and toes pointed straight ahead.
-
YAYYY!!! i am finally "right" for once.
wait...maybe i should re-think my advice, since you guys are all agreeing=it has to be wrong!
lol..................... ..
-
NOPE! Not this time! HOORAY for you! ;D ;D
-
The first time in how many posts?! ;D JK bro. Hacks, espeically heavier hacks TO THE FLOOR AND BACK, none of this half rep bullshit, will destroy your quads.
-
Did front and hack squats last night and they worked great. ;D
-
Outer quad?
Put weight on a bar.
Put the bar on your back.
Squat it.
Repeat as often as possible.
When you can put over 500 pounds on the bar, you can worry about your 'outer quad'.
-
Outer quad?
Put weight on a bar.
Put the bar on your back.
Squat it.
Repeat as often as possible.
When you can put over 500 pounds on the bar, you can worry about your 'outer quad'.
very insightful NOO B! ::)
-
Ad hominem is cute and all, but most people at least give rational discussion a go.
I've posted here for about 10 years, I'm thinking not so much a newbie.
-
Outer quad?
Put weight on a bar.
Put the bar on your back.
Squat it.
Repeat as often as possible.
When you can put over 500 pounds on the bar, you can worry about your 'outer quad'.
there is actually a lot of truth to this post.
-
Outer quad?
Put weight on a bar.
Put the bar on your back.
Squat it.
Repeat as often as possible.
When you can put over 500 pounds on the bar, you can worry about your 'outer quad'.
This is it. Show some balls - no one's "bored" when busting their ass. The rest is genetics.
Your recipe from now on:
-Sweat
-Box squats, squats, hack machine squats, leg press - 1 of these 3 squat exercises then leg press per workout.
-Rest of no longer than 2 mins. between sets of moderate reps. Sometimes supersets.
-No leg extensions. Make sure the reps go up and you won't be "bored". ;)
-
Outer quad?
Put weight on a bar.
Put the bar on your back.
Squat it.
Repeat as often as possible.
When you can put over 500 pounds on the bar, you can worry about your 'outer quad'.
I'm loving this guy's no bullshit training advice! ;D
-
outer quad... wtf, i have problems with building the inner quad.
what i do usually to focus just quads (after sqauts) is a close stance leg press as deep as i can without bending my back, and as heavy as i can without passing out. and this has made my outer quads grow like weeds. but as mentioned above, untill your squatting 4 or 5 hundred for reps, i wouldnt worry to much about really focusing on one thing.
-
Ad hominem is cute and all, but most people at least give rational discussion a go.
I've posted here for about 10 years, I'm thinking not so much a newbie.
OK, so how is your general advise supposed to help someone who has a specific goal and sees a flaw in his development. so what if he already squating? how does your advice help? who says that you must reach a 500 lbs. squat before you can worry about how defined proportional your quads look? remember this is a bodybuilding board...and I called you a noo b because you have like 28 posts on your "new" account. I never did understand why anyone would need more than one account on here...hope this helps.
-
I don't have more than one account, I just never post, mostly because of responses like the one's I'm getting.
If you don't squat 500 pounds, your 'outer quad' doesn't matter, because you aren't big enough. Worrying about your 'outer quad when you aren't big enough to impress anyone is putting the cart before the horse. Build the foundation, don't waste time worrying about small stuff when you don't have the big stuff yet.
-
I don't have more than one account, I just never post, mostly because of responses like the one's I'm getting.
If you don't squat 500 pounds, your 'outer quad' doesn't matter, because you aren't big enough. Worrying about your 'outer quad when you aren't big enough to impress anyone is putting the cart before the horse. Build the foundation, don't waste time worrying about small stuff when you don't have the big stuff yet.
Bro I would personally like to ask you to quit trolling and post more! ;D ;D This place needs a wakeup call!
-
hey "pjs" did you know that "wickedtruth" could squat 550 after only a mere 5 months of squatting?
-
hey "pjs" did you know that "wickedtruth" could squat 550 after only a mere 5 months of squatting?
I love it when you introduce me to the masses. I'm starting to feel like SS around here! ;D I love you being on my nutz though, at least I know I won't get cold in the winter big boy! ;D
pjs...did you know that SF and Joey Tito owned me the other day on the general forum about my workout log? I'm still losing sleep over it at night. Do you have any of that sound advice you've been throwing around for ME?!?! ;D
-
A 550 squat (assuming a BW under, say 250) is an impressive squat. I bet your outer quads look fine.
I don't care what anyone says in their workout journal. This is the internet.
-
A 550 squat (assuming a BW under, say 250) is an impressive squat. I bet your outer quads look fine.
I don't care what anyone says in their workout journal. This is the internet.
But I want to be accepted! This is getbig! IF I can't win over SF and the rest of the hecklers..how will I ever get the balls to move out of my mom's basement and get out from under my co signed loan on my 90' vette! ;D
My outer quads do look fine on a serious note. And I agree with you. Shutup and squat!
-
I love it when you introduce me to the masses. I'm starting to feel like SS around here! ;D I love you being on my nutz though, at least I know I won't get cold in the winter big boy! ;D
pjs...did you know that SF and Joey Tito owned me the other day on the general forum about my workout log? I'm still losing sleep over it at night. Do you have any of that sound advice you've been throwing around for ME?!?! ;D
shit dude you're the one who should be giving out advice with 405 for reps on benches and close grips, 405 for 9 good mornings, 550 pound squats, 405 for multiple sets of 10 on bb rows, 225 on upright rows, 90 pound one arm preachers, etc. ;D
-
shit dude you're the one who should be giving out advice with 405 for reps on benches and close grips, 405 for 9 good mornings, 550 pound squats, 405 for multiple sets of 10 on bb rows, 225 on upright rows, 90 pound one arm preachers, etc. ;D
I try brother I try! But who wants to listen to bullshit advice? ??? ;D
advice for squats...don't be a pussy
advice for benching...don't be a pussy and train smart
advice for bent over barbell rows..strap in and shrug it and call it a row.
advice for upright rows...see barbell row advice.
as far as 90lb preacher curls goes.. 1/4 ROM is where it's at! No one will ever question your grit just having a 90lb BD around the preacher bench.
;D ;D What do you think? Should I write a book?!
-
anything close stance, knees pointed inwards are good for outer quads.
-
Pointing your knees inwards is also fantastic for ending your ability to squat! It won't take long to destroy your joint doing that, which as we all know, is the secret to massive outer quads!!
FANTASTIC ADVICE!
-
Pointing your knees inwards is also fantastic for ending your ability to squat! It won't take long to destroy your joint doing that, which as we all know, is the secret to massive outer quads!!
FANTASTIC ADVICE!
really? didn't know that. maybe i should stop doing those in the smith machine then ;D
-
It's quite nice, although I liked and not all pictures.
But as a whole they...
-
It's quite nice, although I liked and not all pictures.
But as a whole they...
Wanna try this first post again?
-
Can Pumpster please show us the massive outer sweep on his quads?
-
Can Pumpster please show us the massive outer sweep on his quads?
Been 7 months since he logged on last..........he won't recover.
Name: pumpster
Posts: 18922 (9.605 per day)
Position: Getbig V
Date Registered: December 17, 2004, 03:20:34 PM
Last Active: October 08, 2009, 08:41:18 AM