Hello All,

 

I've been serious about getting my legs' shape well developed for the past 2 1/2 months. I'm seeing gains in size and strength in all muscle groups but have noticed my outer quads are not developing the way I would like. They are getting bigger over all, but the inside half of my thigh/quads seem to be developing more so than the outer thigh.

 

I consistently perform high volume standard squats, leg presses, walking & step up lunges, etc. Is there a specifc exercise that works better to ensure development of the outer quads that I should add to my routine or is it a matter of leg & foot placement on the exercises I'm doing.

 

Thanks!

Michael,

 

On top of lots of volume, legs need to be hit with different foot angles and leg positions to hit all heads equally. Your Vastus Medialis (tear-drop muscle) is hit most with toes pointed out or when doing leg press with feet wide. To concentrate on the Vastus Lateralis (the outer sweep), you need to keep feet very close togther on leg presses and feet narrower with toes pointing straight on squats. I even mix in squats with feet together. That really hits the outer portion of your legs.

 

John

Hello All,

 

I've been serious about getting my legs' shape well developed for the past 2 1/2 months. I'm seeing gains in size and strength in all muscle groups but have noticed my outer quads are not developing the way I would like. They are getting bigger over all, but the inside half of my thigh/quads seem to be developing more so than the outer thigh.

 

I consistently perform high volume standard squats, leg presses, walking & step up lunges, etc. Is there a specifc exercise that works better to ensure development of the outer quads that I should add to my routine or is it a matter of leg & foot placement on the exercises I'm doing.

 

Thanks!

Agree 100% with John on this one. Here are a few additional tips:

• Try turning your toes in (internally rotating your legs) on a leg press to really hit the vastus lateralis
• Try going low rep on certain exercises
• Hit your legs 2 - 3 times per week
• Learn to actually squeeze the vastus lateralis on leg exercises and not let the vastus medialis do the work; you'll be suprised how hard it is to squeeze the vastus lateralis independently to the vastus medialis
• Use time under tension work for example a 3 second eccentric

Great tips guys!

 

At the end of my leg workout last week I was doing 225lbs squats with my legs as wide as possible really focusing on pushing my knees out on the way down and up. Man, I was crying my inner thighs were being torn to SHREDS!! Good stuff!

Hey Scott, this is in relation to Daniel_Meyers response.

 

I agree with him and had started doing 3 out of the 5 points he listed already based on online research and other postings on this site. However, his points about doing legs 2-3 x week and low rep range is what I used to do. Then, I had the musclegenes test you recommended and i have almost all low twitch / endurance / long recovery muscle type and my recommended 'blue print' is hardcore, high volume workout 1 x week with a 5-7 day rest. I have changed my old routine from 2-3 times per week and gone to 1 x week. I work out hard and high volume and can barely walk / stand when I leave the gym.

 

I know from watching your video on your gene test results and even had a similiar result. What do you think I should do? Legs - 2 to 3 x week or 1 x week w/5-7 days rest?

Well if you are hitting them that hard 1 day a week is ok.

 

I split my legs into two days. Hamstrings and calves and the other day is quads and glutes.

 

But if you have a lagging bodypart, I would hit that twice a week for 4 - 6 weeks... then switch to another lagging bodypart for twice a week. That works for me :)

Hey Scott, this is in relation to Daniel_Meyers response.

 

I agree with him and had started doing 3 out of the 5 points he listed already based on online research and other postings on this site. However, his points about doing legs 2-3 x week and low rep range is what I used to do. Then, I had the musclegenes test you recommended and i have almost all low twitch / endurance / long recovery muscle type and my recommended 'blue print' is hardcore, high volume workout 1 x week with a 5-7 day rest. I have changed my old routine from 2-3 times per week and gone to 1 x week. I work out hard and high volume and can barely walk / stand when I leave the gym.

 

I know from watching your video on your gene test results and even had a similiar result. What do you think I should do? Legs - 2 to 3 x week or 1 x week w/5-7 days rest?

Regardless of your muscle gene test I would still go for 2 - 3 times a week training. There is so much research backing training frequency to enhance muscular growth. Even though I agree with the muscle genes testing (i've been tested myself) I'm somewhat sceptical as to how they can suggest 1 x week training and go against evidence provided. Maybe I'm naive to the detailing of the muscle genes testing but I can only advise on what I know works.

Great feedback & I appreciate it Scott!