Author Topic: Outer-quad development (Read 8777 times)

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.

Bluto · « **Reply #1 on:** August 03, 2007, 03:44:36 PM »

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

marcus · « **Reply #2 on:** August 03, 2007, 03:53:15 PM »

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?

Bluto · « **Reply #3 on:** August 03, 2007, 04:03:01 PM »

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

candidate2025 · « **Reply #4 on:** August 04, 2007, 07:21:11 AM »

hack squats are great for outer quad sweep.

thewickedtruth · « **Reply #5 on:** August 04, 2007, 07:26:30 AM »

Quote from: candidate2025 on August 04, 2007, 07:21:11 AM

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.

coltrane · « **Reply #6 on:** August 04, 2007, 07:55:30 AM »

Try one legged leg presses, but plant your foot close to the middle of the platform. These work great.

dizzleman06 · « **Reply #7 on:** August 04, 2007, 08:46:42 AM »

Hack squats with toes pointed slightly inward. also, leg presses with narrow stance and toes pointed straight ahead.

candidate2025 · « **Reply #8 on:** August 04, 2007, 08:53:41 AM »

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..................... ..

dizzleman06 · « **Reply #9 on:** August 04, 2007, 08:54:39 AM »

NOPE! Not this time! HOORAY for you!

thewickedtruth · « **Reply #10 on:** August 04, 2007, 08:55:50 AM »

The first time in how many posts?!

JK bro. Hacks, espeically heavier hacks TO THE FLOOR AND BACK, none of this half rep bullshit, will destroy your quads.

marcus · « **Reply #11 on:** August 04, 2007, 04:17:41 PM »

Did front and hack squats last night and they worked great.

pjs · « **Reply #12 on:** August 08, 2007, 11:21:15 AM »

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'.

dizzleman06 · « **Reply #13 on:** August 08, 2007, 12:17:25 PM »

Quote from: pjs on August 08, 2007, 11:21:15 AM

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!

pjs · « **Reply #14 on:** August 08, 2007, 04:01:15 PM »

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.

The Squadfather · « **Reply #15 on:** August 08, 2007, 04:09:10 PM »

Quote from: pjs on August 08, 2007, 11:21:15 AM

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.

pumpster · « **Reply #16 on:** August 08, 2007, 04:47:26 PM »

Quote from: pjs on August 08, 2007, 11:21:15 AM

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".

thewickedtruth · « **Reply #17 on:** August 08, 2007, 08:02:45 PM »

Quote from: pjs on August 08, 2007, 11:21:15 AM

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!

overcome · « **Reply #18 on:** August 09, 2007, 01:41:46 AM »

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.

dizzleman06 · « **Reply #19 on:** August 09, 2007, 07:44:26 AM »

Quote from: pjs on August 08, 2007, 04:01:15 PM

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.

pjs · « **Reply #20 on:** August 10, 2007, 07:33:14 AM »

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.

thewickedtruth · « **Reply #21 on:** August 10, 2007, 07:35:52 AM »

Quote from: pjs on August 10, 2007, 07:33:14 AM

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!

This place needs a wakeup call!

The Squadfather · « **Reply #22 on:** August 10, 2007, 07:37:26 AM »

hey "pjs" did you know that "wickedtruth" could squat 550 after only a mere 5 months of squatting?

thewickedtruth · « **Reply #23 on:** August 10, 2007, 07:40:21 AM »

Quote from: The Squadfather on August 10, 2007, 07:37:26 AM

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!

I love you being on my nutz though, at least I know I won't get cold in the winter big boy!

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?!?!

pjs · « **Reply #24 on:** August 10, 2007, 07:46:36 AM »

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.