Building legs

[Monarchking]

Hello people.

Since Ive been training my legs are gettn stronger and mucle seperation seems more noticable.

My curent exercises are

-Squats

-Leg Extentions

-leg curls

-Lunges

-various deadlift variations

I cant realy think of many other exercises I can use with free weights.

I posted a pic of Arny and wondering how I can realy focus on the highlighted area. there must be a difrent squat stance or sumthing that will enable me to smah it up there more.

Higher up the leg I find it harder to get doms or a good stretch etc.

Over the next few leg workouts I will try focus alittle more and try hitting that upper area using my brain.

But if any1 knows a good exercises that jumps out . wana hook me up 8)

I usaly use a 10rep range. But In my squat I might use 5-10 depending on the weight. just come off a few weeks of 20reps

Cheers

[Mr_Krabs]

Have you tried front squats? and all the other squat variations for that matter

[Monarchking]

Have you tried front squats? and all the other squat variations for that matter

Dam, I knew this was going to be the answer I got lol.

Ive tryed a front squat b4.

I think I will do my normal squats, followed by a front squat. mayb a 12+ rep range to get some from going down.

It was just the grip I couldnt figure out.

ok ok

Il front squat in 2days and let ya know how I get on.

[Android]

You're doing the right exercises for overall Leg development.

As mentioned there are Squat variations you can try.

I find for the outer sweep and the top part of the Quad which is quite hard to target I have to use full range of motion.

The range for the top part of the thigh with squats is when you are down to the floor and just starting the drive upwards. It only gets like a 1/4 sec of use before the rest of the Quad and tear-drop take over as the Quads reaches parallel coming up, which is why high rep work suits me better. I can do 50 - 100 reps and really target that top of the Quad muscle.

Also Leg Extensions, for me anyway it's the first part of the movement, from relaxed to taking up the strain of the weight that uses the top of the Quad. Any further and the tear-drop takes over immediately.

I learnt this by placing my hands on my Quads as I did them and felt when and where the tightness happens. Can't do it slow though because as soon as the weight gets heavy the tear-drop kicks-in. I often do partial Leg Extensions with the stack just for the top part of the thigh...looks like I am cheating but I'm not.

Of all the exercises you are doing Lunges should work the upper thigh the most in my opinion because you go deep into a lunge. Try this for one time and see what you think ....throw away the weights. dumbbells and do lunges for 200 steps. The number is irrelevant but for the first time 200 is going to hurt. Next time try 400. You can take a break of 30 secs but keep going until you reach the 200 or 400-mark. More reps means working that top thigh much more than 10-rep sets with weights I promise.

Finally Leg Press, it's the part of the movement where your Legs are somewhere up around your ears and you're about to drive your feet outwards again to save your life...that's where the top part of the thigh comes into play the most for me...try it. Again I place my hands on my thighs and feel where and when thighs tighten up so would encourage you to do the same.

As of the sweep, narrow stance helps but it hinders going deep in squats and leg press. Try a narrow stance in squats next time and go deep you'll find your heels lift off the ground automatically. It's angles and unless yours don't then do narrow stance squats carefully as squats on the toes are prone to undue stress in places I don't even know about, it's why people place weights on the ground and put their heels on them. Pro bodybuilder on YouTube shows and explains the whole narrow stance problem with squats with examples..somewhere

All the best!

[Monarchking]

thanks 4 the info, realy going to help :clap:

I tryed a narrow stance just then(body weight) placing my hands on my thi and can see its going to work.

also I will Lunge up n down the driveway after the bigger lifts(its about a km long lol)

Thanx

[deeepsouth_nz]

Even narrow stance hacksquat atg, slow and controlled low weight.

[Monarchking]

Just youtubed Hack squat!

Looks interesting. Ty. I will do these. simaler motion to a deadlift in a way.

[ramy]

i havnt read the majority of this thread but as deep south stated narrow stance wider it is itll work the inner thigh the closer itll work outter this is the same for triceps biceps calves my inner thighs are under-developed i think because ive been at the same stance since i started 9 months ago(narrow) but i have been gradually increasing my stance by about an inch every time so that i can adapt to the range of motion. also because as you start to use an undeveloped muscle it will be harder so im kinda working it up as i get to that desired wide stance. you should do the opposite dont just go cold turkey or expect to have a form crash and drop your weights down big time.

if your not doing straight leg deadlift i suggest you do some leg curls with your barbell lunges. and while your doing lunges and REGULAR deadlifts how are you not gaining on your outter thighs?

are you using a barbell or dumbbells for your lunges?

[Monarchking]

are you using a barbell or dumbbells for your lunges?

[ramy]

are you using a barbell or dumbbells for your lunges?

hey good form, but you dont normally work out in jeans and gumboots do you? lol

[Monarchking]

Jeans are a must, gumboots only sum times. :nod:

[ramy]

Jeans are a must, gumboots only sum times. :nod:

really? dont your knees get caught when you squat? and with the gumboots dont you wriggle heaps? im thinking about buying some really tall tall heavy boots for stability on my deadlifts/squats im currently wearing af1 theyre a flat sole which is ok but yeh i want a high boot so i can tighten the laces past the ankles. 8) yeahhh buddy.

[Monarchking]

Jean are ripped to shreds so plento of holes for knees n shit to move.

Idealy I want a pair of chuck tailors and a bit of chalk to chuck around

for maximum lifting potential.

BTW ive been doing hack squats and front squats with a 7ft bar n a 10 on each end, getting the movment going on.

[musclenz]

You're doing the right exercises for overall Leg development.

As mentioned there are Squat variations you can try.

I find for the outer sweep and the top part of the Quad which is quite hard to target I have to use full range of motion.

The range for the top part of the thigh with squats is when you are down to the floor and just starting the drive upwards. It only gets like a 1/4 sec of use before the rest of the Quad and tear-drop take over as the Quads reaches parallel coming up, which is why high rep work suits me better. I can do 50 - 100 reps and really target that top of the Quad muscle.

Also Leg Extensions, for me anyway it's the first part of the movement, from relaxed to taking up the strain of the weight that uses the top of the Quad. Any further and the tear-drop takes over immediately.

I learnt this by placing my hands on my Quads as I did them and felt when and where the tightness happens. Can't do it slow though because as soon as the weight gets heavy the tear-drop kicks-in. I often do partial Leg Extensions with the stack just for the top part of the thigh...looks like I am cheating but I'm not.

Of all the exercises you are doing Lunges should work the upper thigh the most in my opinion because you go deep into a lunge. Try this for one time and see what you think ....throw away the weights. dumbbells and do lunges for 200 steps. The number is irrelevant but for the first time 200 is going to hurt. Next time try 400. You can take a break of 30 secs but keep going until you reach the 200 or 400-mark. More reps means working that top thigh much more than 10-rep sets with weights I promise.

Finally Leg Press, it's the part of the movement where your Legs are somewhere up around your ears and you're about to drive your feet outwards again to save your life...that's where the top part of the thigh comes into play the most for me...try it. Again I place my hands on my thighs and feel where and when thighs tighten up so would encourage you to do the same.

As of the sweep, narrow stance helps but it hinders going deep in squats and leg press. Try a narrow stance in squats next time and go deep you'll find your heels lift off the ground automatically. It's angles and unless yours don't then do narrow stance squats carefully as squats on the toes are prone to undue stress in places I don't even know about, it's why people place weights on the ground and put their heels on them. Pro bodybuilder on YouTube shows and explains the whole narrow stance problem with squats with examples..somewhere

All the best!

You may have more success doing these on the hack machine with toes in. Takes a bit of getting used to the biomechanics but does hit upper outside sweep quite nicely. Great post Android.

[runveerun]

Loved your video of your lunges! Very cool!

[TGD]

Jeans are a must, gumboots only sum times. :nod:

Real Mackoy, true blue, rugged kiwi bloke - equally hilarious and awesome!

Good work son.

[Android]

You're doing the right exercises for overall Leg development.

As mentioned there are Squat variations you can try.

I find for the outer sweep and the top part of the Quad which is quite hard to target I have to use full range of motion.

The range for the top part of the thigh with squats is when you are down to the floor and just starting the drive upwards. It only gets like a 1/4 sec of use before the rest of the Quad and tear-drop take over as the Quads reaches parallel coming up, which is why high rep work suits me better. I can do 50 - 100 reps and really target that top of the Quad muscle.

Also Leg Extensions, for me anyway it's the first part of the movement, from relaxed to taking up the strain of the weight that uses the top of the Quad. Any further and the tear-drop takes over immediately.

I learnt this by placing my hands on my Quads as I did them and felt when and where the tightness happens. Can't do it slow though because as soon as the weight gets heavy the tear-drop kicks-in. I often do partial Leg Extensions with the stack just for the top part of the thigh...looks like I am cheating but I'm not.

Of all the exercises you are doing Lunges should work the upper thigh the most in my opinion because you go deep into a lunge. Try this for one time and see what you think ....throw away the weights. dumbbells and do lunges for 200 steps. The number is irrelevant but for the first time 200 is going to hurt. Next time try 400. You can take a break of 30 secs but keep going until you reach the 200 or 400-mark. More reps means working that top thigh much more than 10-rep sets with weights I promise.

Finally Leg Press, it's the part of the movement where your Legs are somewhere up around your ears and you're about to drive your feet outwards again to save your life...that's where the top part of the thigh comes into play the most for me...try it. Again I place my hands on my thighs and feel where and when thighs tighten up so would encourage you to do the same.

As of the sweep, narrow stance helps but it hinders going deep in squats and leg press. Try a narrow stance in squats next time and go deep you'll find your heels lift off the ground automatically. It's angles and unless yours don't then do narrow stance squats carefully as squats on the toes are prone to undue stress in places I don't even know about, it's why people place weights on the ground and put their heels on them. Pro bodybuilder on YouTube shows and explains the whole narrow stance problem with squats with examples..somewhere

All the best!

You may have more success doing these on the hack machine with toes in. Takes a bit of getting used to the biomechanics but does hit upper outside sweep quite nicely. Great post Android.

Totally agree good call MuscleNZ

[SoaringSwine]

Squatting 3x per week + milk + steak put 2 inches on my legs in 9 weeks.

[Daniil]

Squatting 3x per week + milk + steak put 2 inches on my legs in 9 weeks.

How much did it put on calves?

[ramy]

Squatting 3x per week + milk + steak put 2 inches on my legs in 9 weeks.

nice yep im all about that lol this is why im gunna start squatting twice a week, how the f%$k do you squat 3 times a week.

[Monarchking]

Riptoe got me squating 3x a week for a while.

[SoaringSwine]

Squatting 3x per week + milk + steak put 2 inches on my legs in 9 weeks.

How much did it put on calves?

Can't say I measured my calves. I'm not a bodybuilder, just measured my legs out of interest.

Squatting 3x per week + milk + steak put 2 inches on my legs in 9 weeks.

nice yep im all about that lol this is why im gunna start squatting twice a week, how the f%$k do you squat 3 times a week.

The first week is kind of shitty, then you get used to it. I'm squatting 4x per week starting Monday (only for three weeks though).

[Android]

Squatting 3x per week + milk + steak put 2 inches on my legs in 9 weeks.

How much did it put on calves?

Can't say I measured my calves. I'm not a bodybuilder, just measured my legs out of interest.

Squatting 3x per week + milk + steak put 2 inches on my legs in 9 weeks.

nice yep im all about that lol this is why im gunna start squatting twice a week, how the f%$k do you squat 3 times a week.

The first week is kind of shitty, then you get used to it. I'm squatting 4x per week starting Monday (only for three weeks though).

2" in 9 weeks is impressive, squatting 4 times a week is insane they'll be like sponges when you stop and soak up every ounce of food you eat I bet!

[Gym rat]

Doing squats four times a week :pale:

[SoaringSwine]

How much did it put on calves?

Can't say I measured my calves. I'm not a bodybuilder, just measured my legs out of interest.

nice yep im all about that lol this is why im gunna start squatting twice a week, how the f%$k do you squat 3 times a week.

The first week is kind of shitty, then you get used to it. I'm squatting 4x per week starting Monday (only for three weeks though).

2" in 9 weeks is impressive, squatting 4 times a week is insane they'll be like sponges when you stop and soak up every ounce of food you eat I bet!

If there is ever a legitimate excuse to pig out, it's squatting 4 times a week. I'll be stocking up on chicken, rice, oats and most important ICE CREAM!!!