I wasn’t really sure where to ask this, so apologies if this is the wrong place, but I figured this was the best place.
I neglected heavy leg training for quite a while when I started lifting, but I truly enjoy it now. I try to squat at least 3x a week, mostly 3-8 reps as I’m trying to bring up my strength. My weights are lower than I’d like, but progress is going along. I know a lot can and will change over the next months and years as I log more time under the bar, but one thing has been bugging me for a LONG time: the shape of my quads.
I’ve got a bit of outside sweep, but the inside of my quads is almost non-existant. The only exception is at the top of my thighs, where I’ve got so much size that I often blow out the crotch in my favorite jeans after a few months. I tried to bring up my VMO, which was somewhat successful, but the middle portion of my quads/thighs still looks “empty”. So now, my legs look almost like parentheses haha ( ). I’ll try to get pics up when I get home.
Obviously, I just need to keep getting bigger overall, as that’s the answer to most of life’s questions. But, is this something I can correct with training? Can I “fill in” the inside portion of my quads? Or is this just what I was born with and shouldn’t worry about. It’s not a huge deal either way; I’m not going to compete, I just was curious.
In my experience, I would say genetic, but I think you can use different exercises to make specific muscles of the quads to grow bigger while avoiding others to make other muscles not grow as much. I only did leg extensions for my quads to balance my upper and lower quads.
[quote]bwhitwell wrote:
In my experience, I would say genetic, but I think you can use different exercises to make specific muscles of the quads to grow bigger while avoiding others to make other muscles not grow as much. I only did leg extensions for my quads to balance my upper and lower quads.[/quote]
That’s about my dream/goal physique someday…props bwhitwell!
[quote]bwhitwell wrote:
In my experience, I would say genetic, but I think you can use different exercises to make specific muscles of the quads to grow bigger while avoiding others to make other muscles not grow as much. I only did leg extensions for my quads to balance my upper and lower quads.[/quote]
That’s about my dream/goal physique someday…props bwhitwell![/quote]
I only weigh 162 lbs at 5’7 in that pic. I was fairly successful competing but it was not from being HUGE. I really concentrated on being lean and trying to get that tapered proportion look. I really did not do much for arms or legs but worked back, delts, and upper chest to death. I never obtained the “Look” that I wanted.
[quote]bwhitwell wrote:
In my experience, I would say genetic, but I think you can use different exercises to make specific muscles of the quads to grow bigger while avoiding others to make other muscles not grow as much. I only did leg extensions for my quads to balance my upper and lower quads.[/quote]
That’s about my dream/goal physique someday…props bwhitwell![/quote]
I only weigh 162 lbs at 5’7 in that pic. I was fairly successful competing but it was not from being HUGE. I really concentrated on being lean and trying to get that tapered proportion look. I really did not do much for arms or legs but worked back, delts, and upper chest to death. I never obtained the “Look” that I wanted.[/quote]
How many years had you been training by that point? How old were you?
Knowing what you know now, how would you have done things differently? I remember awhile back you said you’d have done more OHP and deadlifts. Just curious what else you’d do differently.
[quote]bwhitwell wrote:
In my experience, I would say genetic, but I think you can use different exercises to make specific muscles of the quads to grow bigger while avoiding others to make other muscles not grow as much. I only did leg extensions for my quads to balance my upper and lower quads.[/quote]
That’s about my dream/goal physique someday…props bwhitwell![/quote]
I only weigh 162 lbs at 5’7 in that pic. I was fairly successful competing but it was not from being HUGE. I really concentrated on being lean and trying to get that tapered proportion look. I really did not do much for arms or legs but worked back, delts, and upper chest to death. I never obtained the “Look” that I wanted.[/quote]
Definitely got that classic proportioned look! And I don’t think any of us ever will truly reach the point where we’re satisfied :). I’m also 6 inches taller than you so I’ve got a LOT of filling out to do to ever look imposing on stage. Long offseason ahead of me after this summer
OP, to be honest man, your quads are just not very developed at this point. It sounds like you haven’t been training them that seriously for too long, so just stay consistent and fulfill your nutritional needs and you’ll keep growing
Bwhitwell - I dunno what look you were going for, but I think most people (myself for sure) would say that is damn impressive.
[quote]pwolves17 wrote:
OP, to be honest man, your quads are just not very developed at this point. It sounds like you haven’t been training them that seriously for too long, so just stay consistent and fulfill your nutritional needs and you’ll keep growing :)[/quote]
Hah, I totally agree. I’m under no illusions that I’m small and unimpressive. I just wanted to see if there was anything I could do on my road to progress to help target that area. Like you, I’m pretty tall and lean (6’3", 185-190), so adding any appreciable size is a long and tough process, especially to my long limbs. I LOVE squats now, but my narrow stance seems to be hitting my hams and outer quads more, so just seeing if there are any tweaks I can do to try and bring everything up evenly. But yes, the obvious solution is just to get bigger EVERYwhere
[quote]bwhitwell wrote:
In my experience, I would say genetic, but I think you can use different exercises to make specific muscles of the quads to grow bigger while avoiding others to make other muscles not grow as much. I only did leg extensions for my quads to balance my upper and lower quads.[/quote]
Great physique. The potential, had you continued from that point, was amazing.
[quote]bwhitwell wrote:
In my experience, I would say genetic, but I think you can use different exercises to make specific muscles of the quads to grow bigger while avoiding others to make other muscles not grow as much. I only did leg extensions for my quads to balance my upper and lower quads.[/quote]
Great physique. The potential, had you continued from that point, was amazing.
I find leg extensions tend to hit the medialus pretty well. Especially if you roll your knees out at the bottom and back in at the top somewhat in the pattern that a close stance squat would accomplish.
I cant offer an explanation, but I feel as though my vastus lateralus was developed either through ultra wide stance squatting, high squat volume or perhaps just being lucky.
As a side note I never squat more than an inch past parallel.
