If I wanted to focus my quad development on the inside head(s), which movements would be best? Sumo squats?
The vastus medialis? Do partial leg-presses at the top-end of the motion, and squat ass-to-grass for a while (or even do bottom-end partials).
Leg extensions can hit it good too.
[quote]t-ha wrote:
The vastus medialis? Do partial leg-presses at the top-end of the motion, and squat ass-to-grass for a while (or even do bottom-end partials).
Leg extensions can hit it good too.[/quote]
T-ha got it, and for the leg extensions, do it with toes pointed OUT.
When I do Bulgarian split squats it feels like that part of my quad is going to explode.
Reverse step-ups, where you start the movement at the top of the step. Lower yourselt until the non-working leg just touches down, and then step back up.
Any exercise that you can limit the involvement of the hip extensors in a squat type motion will hit the VMO to a greater degree. In my opinion Bulgarian Squats, Front Squats and Hack Squats are the best exercises to hit the VMO. The only problem being this.
When doing front squats and bulgarian squats your body can and will try to get around using the VMO if it is not strong. Hack Squats will selectively build the VMO faster than any other exercise.
Then when you go into doing bulgarians, front squats and any other type of knee dominant exercise you will be able to involve the VMO to a greater degree…
And I hope the other poster was kidding about leg extensions.
OP;
Shadowzz4 has you covered. Reread his post.
I will repeat what Shadowzz4 already suggested. Why? Because he’s right.
Frog/Hack Squat - VMOs best friend. One of my staples. I Frog Squat as much as I Front/Back Squat.
Front Squats - Another big time VMO killer. Another big staple of mine.
Bulgarians - One of my fave Squat Variations.
Another tip on Frog Squats is that once you work up to a “good” weight, you can do Frog Squat partials with your heels on a couple of 1" plates. Seen great things from that. Just a little something else to consider. But again, don’t do this until you are going heavy on Frogs to being with.
Good training, and hit em’ hard!
[quote]Shadowzz4 wrote:
And I hope the other poster was kidding about leg extensions.[/quote]
You just said knee dominant exercises will hit the Vastus Medialis, the leg extension is pretty knee dominant don’t ya think?
what are frog squats?
[quote]Stuey wrote:
Shadowzz4 wrote:
And I hope the other poster was kidding about leg extensions.
You just said knee dominant exercises will hit the Vastus Medialis, the leg extension is pretty knee dominant don’t ya think?[/quote]
Good Point! Here is my answer to that. If you know anything about biomechanics, or exercise physiology in general, you would know that leg extensions should not be an exercise you use in your programs. I just assume most people know that on this board. And a knee dominant movement is different than a knee movement, because its not knee dominant its just the knee period.
[quote]Shadowzz4 wrote:
Stuey wrote:
Shadowzz4 wrote:
And I hope the other poster was kidding about leg extensions.
You just said knee dominant exercises will hit the Vastus Medialis, the leg extension is pretty knee dominant don’t ya think?
Good Point! Here is my answer to that. If you know anything about biomechanics, or exercise physiology in general, you would know that leg extensions should not be an exercise you use in your programs. I just assume most people know that on this board. And a knee dominant movement is different than a knee movement, because its not knee dominant its just the knee period.
[/quote]
recent article on leg extensions
http://www.T-Nation.com/findArticle.do?article=06-170-training
[quote]Shadowzz4 wrote:
Stuey wrote:
Shadowzz4 wrote:
And I hope the other poster was kidding about leg extensions.
You just said knee dominant exercises will hit the Vastus Medialis, the leg extension is pretty knee dominant don’t ya think?
Good Point! Here is my answer to that. If you know anything about biomechanics, or exercise physiology in general, you would know that leg extensions should not be an exercise you use in your programs. I just assume most people know that on this board. And a knee dominant movement is different than a knee movement, because its not knee dominant its just the knee period.
[/quote]
For bodybuilding purposes, if you are trying to target a certain muscle, leg extensions can ISOLATE your quads when you want it too. Obviously you know this. Yes, compound movements are always better for overall strength and build, but if you tell me you can get more focus on the contraction in your vastus medialis doing full squats rather than leg extensions…then I bow to you. But what would us bodybuilders know, we are weak and build unfunctional muscle. 
Awesome info. Thank you very much!
[quote]Easy E wrote:
Shadowzz4 wrote:
Stuey wrote:
Shadowzz4 wrote:
And I hope the other poster was kidding about leg extensions.
You just said knee dominant exercises will hit the Vastus Medialis, the leg extension is pretty knee dominant don’t ya think?
Good Point! Here is my answer to that. If you know anything about biomechanics, or exercise physiology in general, you would know that leg extensions should not be an exercise you use in your programs. I just assume most people know that on this board. And a knee dominant movement is different than a knee movement, because its not knee dominant its just the knee period.
For bodybuilding purposes, if you are trying to target a certain muscle, leg extensions can ISOLATE your quads when you want it too. Obviously you know this. Yes, compound movements are always better for overall strength and build, but if you tell me you can get more focus on the contraction in your vastus medialis doing full squats rather than leg extensions…then I bow to you. But what would us bodybuilders know, we are weak and build unfunctional muscle. ;)[/quote]
No offense but you have no idea what the fuck you are talking about. Just one too many issues of FLEX under your belt to EVER get rid of leg extensions. If what you consider the important part of isolation is that fact that no other muscle is working besides the quadriceps during leg extensions than yes you are right. But while not isolated during hack and bulgarian squats they are worked much harder. What makes you think leg extensions are a good exercise? I have a feeling that “isolation” and “I can feel it burn, it hurts” will be your responses.
Of course you can focus more on the contraction! Your sitting on your needle stuck ass like a lazy shit. Get your ass into doing some hack squats or front squats.
[quote]Shadowzz4 wrote:
Of course you can focus more on the contraction! Your sitting on your needle stuck ass like a lazy shit. Get your ass into doing some hack squats or front squats.[/quote]
Im actually all natural so Ill take that as a compliment. Im guessing your one of those people who point their finger at anybody with size and say he must be on steroids? And yea, read up on my progress journal you will see I perform all types of lifts.
Squat squat squat, yea that will definately build up overall leg development, I agree. Wanna isolate it out, do the extensions too. You know what? Do everything, not everything has to be compound. But I cant respond any further, my needle is calling my name.
[quote]Easy E wrote:
Shadowzz4 wrote:
Of course you can focus more on the contraction! Your sitting on your needle stuck ass like a lazy shit. Get your ass into doing some hack squats or front squats.
Im actually all natural so Ill take that as a compliment. Im guessing your one of those people who point their finger at anybody with size and say he must be on steroids? And yea, read up on my progress journal you will see I perform all types of lifts.
Squat squat squat, yea that will definately build up overall leg development, I agree. Wanna isolate it out, do the extensions too. You know what? Do everything, not everything has to be compound. But I cant respond any further, my needle is calling my name.[/quote]
Please kid, I saw you the other day, my friend lives in Methuen, I live right down the road from you in Everett, I can spot a juicer from a mile away and you my friend are a pin-cushion. And hey Im not saying isolation exercises are bad, but actually just leg extensions specifically are not a selectable exercise if you know what you are doing. Leg Curls, Straight arm pulldowns, Skullcrushers, these are all fine, but now leg extensions. I guess you didnt get the memo…
[quote]smallmike wrote:
what are frog squats?[/quote]
Yes, please expand on this.
To me: Frog Squats = Duck Squats = Sumo Squats
Frog Squats do NOT equal Hack Squats. I think… Please enlighten me if things are different from that.
Tip of the Hat: Shadowzz mentioned taking the hip extensors out of the equation. To that end, may I offer up Sissy Squats.
Wag of the Finger to Shadowzzz: Don’t be hatin’ on the Leg Ext so much! NO squats, or variation there of, provide maximal reistance to the quads in the fully contracted position.
Later,
Scott
Good answers!
Could someone explain why frog squats, top-leg presses and ass to grass squats hit the VMO more than, say, a regular squat? In terms of biomechanics?
Thanks.
Magnus
[quote]simon-hecubus wrote:
smallmike wrote:
what are frog squats?
Yes, please expand on this.
To me: Frog Squats = Duck Squats = Sumo Squats
Frog Squats do NOT equal Hack Squats. I think… Please enlighten me if things are different from that.
Tip of the Hat: Shadowzz mentioned taking the hip extensors out of the equation. To that end, may I offer up Sissy Squats.
Later,
Scott[/quote]
I’ve known Hack Squats as Frog Squats since I was about 11. I’m sorry if I didn’t use the correct name of the exercise. 90% of my knowledge base comes from guys whom are much bigger and older than me ( some of my RL weight training mentors have passed away ), they are not the “article/magazine/forum” types.
That’s not a put down, I’m just saying they kind of live in their own worlds of iron, and they couldn’t tell CT or CW, from any body else who’s in good shape. Hell, two thirds of these guys stopped caring about Olympias in the 70’s or 80’s. Though these dudes are/were bigger than I’ll probably ever be they probably don’t know the brand name of everything…in fact I think they have made up a few alt names for common and not so common ( any more ) exercises.
I hope that made some sense!