Outer Sweep...

[Jas]

Can I get some help with outer sweep...due to an old injury the muscle fibers are hard to stimulate...

[pobrecito]

front squats.

One workout should be back squats the other front squats

[Jr. Yates]

also for a deeper stretch when doing regular power squats try putting a 2.5 or 5 pound plate under your heels. helped alot for me.

[pobrecito]

also for a deeper stretch when doing regular power squats try putting a 2.5 or 5 pound plate under your heels. helped alot for me.

BAH!

do you see Coleman doing any of that vodoo technique

front squats

[natural al]

how about squating in a smith machine with knees together and out in front, keeping your back straight as a board?  Go real deep, ass to ankles.

[Jas]

Thanks...good ideas...back to the gym...

[dontknowit]

how about squating in a smith machine with knees together and out in front, keeping your back straight as a board?  Go real deep, ass to ankles.

And what's holding you to do the same excersise with a barbell.

[natural al]

And what's holding you to do the same excersise with a barbell.

because you have to put your feet infront of your body not directly below like a regurlar squat, at the mid point it should look like your sitting in a chair.

[Jr. Yates]

BAH!

do you see Coleman doing any of that vodoo technique

front squats

do you use BSN supplements? just wondering if you follow Ronnie to a "T". 

[Hedgehog]

front squats.

One workout should be back squats the other front squats

Good suggestion.

Deep ass2calves front squats should be very helpful.

YIP
Zack

[pobrecito]

do you use BSN supplements? just wondering if you follow Ronnie to a "T". 

nope.

My point is this. People make training way more complex than it ever should be. The reason I cite Coleman is becuase his workouts are an excellent example of basic movements that work. Before you know it, you will be more worried about the angle of your feet on the plate than the movement itself. I have nothing against trying some of these little "tricks" but I personally dont see the point.

[tflexxin]

feet close together stimulates the outer muscle of the quads.  Far apart the inner.  Leg press or hacks close together are great. 

[sarcasm]

feet close together stimulates the outer muscle of the quads.  Far apart the inner.  Leg press or hacks close together are great. 

The "outer sweep" is a genetic thing, you either have the muscle fibers there or you don't, just squat, press and hack with a normal, comfortable stance and you will develop to the best of your potential.

[Jr. Yates]

nope.

My point is this. People make training way more complex than it ever should be. The reason I cite Coleman is becuase his workouts are an excellent example of basic movements that work. Before you know it, you will be more worried about the angle of your feet on the plate than the movement itself. I have nothing against trying some of these little "tricks" but I personally dont see the point.

just buggin you buddy yes i agree with you, Ronnie does do just the meat and potatoes heavy and hard and it definatly works for him, and i won't lie doing heavy front squats definatly helped with my leg development, and i do them sometimes instead of regular squats, for the sweep though, that little squat trick (which i learned from cutler) really helped.

[tflexxin]

no it doesn't you jackass, "outer sweep" is a genetic thing, you either have the muscle fibers there or you don't, just squat, press and hack with a normal, comfortable stance and you will develop to the best of your potential.

ahhh, thanks for revealing you know nothing about leg training.  Congrats. I'll take the word of Milos Sarcev who trains countless pros, over a loser who's sarcastic comments at everyone elses posts are childish.  Post a picture of yourself and let's see if you can put your money where you mouth is.
The outer sweep of someone like jay Cutler is genetic, but that does not mean you can't build your outer sweep to it's maximum potential with specific exercises.  JACKASS.

[tflexxin]

no it doesn't you jackass, "outer sweep" is a genetic thing, you either have the muscle fibers there or you don't, just squat, press and hack with a normal, comfortable stance and you will develop to the best of your potential.

Furthermore, am I to believe that you think that some people are just missing certain muscle fibers?  Like instead of 4 muscles in their quad like everyone else on the face of the planet, they only have three?  Better review your high school anatomy chart when you get to class today little boy.

[JPM]

It would be the muscle inserts (tendons & ligaments positions) and bone structure (length, leverage, joint,etc) which in turn will depend on genitics. Genetics can be a racial thing in a lot of cases. More or less muscle fiber would have nothing to do with that "riding pants" outer sweep look. Placing the heels on a block or BB plates will focus the stress on the quads, no matter what the foot spacing would be for any leg exercise. This would also include front squats. Heavy squating will bring the full potentional of the leg shape and development out to it's fullest. If your luckly enought to have that full sweep than you will probably get it from serious regular squating, BB Hacks, Legs presses, etc.. But you might  try a little wider than normal foot spacing. A extra wide footing will bring in the hams in also, to a lesser degree. In any event, a lot of guy's can develop a large sweep of the butt, rather than of the legs, from flat footed squating. So feel free to select your forms of leg exercises with caution. Good Luck.

[younggunz]

best outer sweep movement by far has to be the hack squat. put your feet close a feel the burn!

[tflexxin]

Excellent points JPM.  plates under feel helps to emphasize quads, minimize glutes when squatting.  And certainly genetics plays a part in whether you have that amazing jay culter sweep, BUT, you can help do develop to YOUR own potential doing the right type of exercises..