I need to tap the expertise of you bodybuilders. I need to grow some quads, and I don’t feel the quads at all when I squat, only my glutes and hamstrings.
What other big exercises can I do for quads? Any advice on how to squat for quad development?
[quote]conorh wrote:
I need to tap the expertise of you bodybuilders. I need to grow some quads, and I don’t feel the quads at all when I squat, only my glutes and hamstrings.
What other big exercises can I do for quads? Any advice on how to squat for quad development?[/quote]
Narrow-set leg presses and narrow-stanced squats always hit my quads really hard… that or maybe front squats.
[quote]conorh wrote:
I need to tap the expertise of you bodybuilders. I need to grow some quads, and I don’t feel the quads at all when I squat, only my glutes and hamstrings.
What other big exercises can I do for quads? Any advice on how to squat for quad development?[/quote]
Sissy squats will hit your quads pretty well.
If you would like to venture into higher reps: Get on the Hack Squat machine and place your toes at the tip of the plate at the bottom of the machine.
Next lift your back off of the machine so that your shoulders are touching but your back and legs are parallel to the floor.
Point your feet so you are just on your toes, then rep it out.
It’s hard to go heavy here because of the positioning but it hits your quads like a mutha…lol
I usually only use these to bring out seperation but it will help to develop and condition your quads.
It’s basically a sissy squat with a machine.
Placing your feet close together targets the vastus lateralis more than the other quadricep muscles to that will give you more sweep.
I believe toes out on any of the leg exercises develops more vastus medialis.
Hope that helps, sorry the info is kind of scattered. If I remember anything else I’ll let you know.
Gerdy
[quote]conorh wrote:
I need to tap the expertise of you bodybuilders. I need to grow some quads, and I don’t feel the quads at all when I squat, only my glutes and hamstrings.
What other big exercises can I do for quads? Any advice on how to squat for quad development?[/quote]
I get FANTASTIC stimulation from narrow stance squats (heels raised) and narrow - by narrow i mean shoulder width, slightly less - smith squats along with front squats. IMO all you need is those 3 for full quad development.
Joe
I’m trying DC training, so I’m having to be inventive in my gym. I tried the reverse grip “scrape the rack” presses to substitute for smith presses, so I’m thinking I may try the same thing for smith squats.
I’ll use the safety bar and back up all the way to the back of the rack and do some narrow squats with the bar scraping the upright. I’ll let everyone know how it goes.
New question: One of the only machines I really like are bicep curl machines, because I hate working arms and I like to just turn off and push or pull as directed.
What’s a good replacement for a machine curl?
[quote]conorh wrote:
What’s a good replacement for a machine curl?[/quote]
I would replace it with preacher curls using the ez bar. You should be able to get good results with that as it pertains to DC.
I don’t know if it can be worked in on DC training(haven’t researched it much) but one thing that could help is pre-fatiguing the muscle. Hit up some low intensity leg extensions before you squat, your quads will be “activated” and much more prone to doing the work when you squat. Also as others have said, narrowing your stance helps a lot too.
[quote]kelleyb wrote:
conorh wrote:
What’s a good replacement for a machine curl?
I would replace it with preacher curls using the ez bar. You should be able to get good results with that as it pertains to DC.
[/quote]
instead of preachers do spider or also called scott curls. It’s basically a preacher but reverse on the bench. I feel I get a greater Rom this way and it targets the bicep more and the anterior delt less. This is a biceps dominant exercise however.
For overall arm development you can’t beat barbell curls or alternating dumbell curls. These allow you to go heavy, the dumbells hit the brachioradialis as well, and the resistance going to down to the bottom of the contraction is greater than preachers, machines, etc. IMO.
Gerdy
I thought Scott and Preacher curls were the same thing! Guess not! I’m also a fan on the incline dumbbell curl. You like that one DG?
[quote]kelleyb wrote:
I thought Scott and Preacher curls were the same thing! Guess not! I’m also a fan on the incline dumbbell curl. You like that one DG? [/quote]
From what I know and understand scott curls are oppo preacher curls. I know for sure spider curls are and I think spiders and scotts are the same thing. Could be wrong, somebody correct me if I am…
As far as Incline Dumbbell curl I like it for the stress it puts on the biceps, but I don’t like it for the stress I feel in my shoulder. I find that just forcing myself to have strict form with a regular seated dumbbell curl that I can get as much from that than the incline without the shoulder strain.
Gerdy
Scott Curl=preacher curl. It got that name because Larry popularized the bench and that movement. He got it from Vince Gironda in the mid 60s.
There was a story that the first time Joe Weider called it the Scott Bench in one of his magazines at the time…
Gironda ripped out the article, taped it to the gym wall, circled the term Scott Bench and wrote BULLSHIT right next to it haha.
The opposite side of the bench has for me always been a spider curl.
[quote]Scott M wrote:
Scott Curl=preacher curl. It got that name because Larry popularized the bench and that movement. He got it from Vince Gironda in the mid 60s.
There was a story that the first time Joe Weider called it the Scott Bench in one of his magazines at the time…
Gironda ripped out the article, taped it to the gym wall, circled the term Scott Bench and wrote BULLSHIT right next to it haha.
The opposite side of the bench has for me always been a spider curl.
[/quote]
cool thanks for clearing that up.
I also think I remember a lot of the “preacher curl” benches back then where straight up and down like the backside of the ones now. So if that where the case then they would all be the same thing. lol
I don’t see the point of the angle on those anyway. I mean I can kind of understand but still find myself asking why??? lol
Gerdy
bump
[quote]Dirty Gerdy wrote:
I don’t see the point of the angle on those anyway. I mean I can kind of understand but still find myself asking why??? lol
Gerdy
[/quote]
My guess is that it’s supposed to keep your shoulders in a slightly flexed (joint action, not contracted) position, thereby changing the emphasis on the biceps. This would in theory place more stress on the short/inner head of the biceps, just as having the shoulders fully extended (actually technically hyper-extended) as in incline curls places more stress on the long/outer head.
[quote]Sentoguy wrote:
Dirty Gerdy wrote:
I don’t see the point of the angle on those anyway. I mean I can kind of understand but still find myself asking why??? lol
Gerdy
My guess is that it’s supposed to keep your shoulders in a slightly flexed (joint action, not contracted) position, thereby changing the emphasis on the biceps. This would in theory place more stress on the short/inner head of the biceps, just as having the shoulders fully extended (actually technically hyper-extended) as in incline curls places more stress on the long/outer head.[/quote]
Thats a good guess sento. 
I agree with that…
Gerdy
as far as curls go, ive been doing incline hammer curls, i like them cause i can use a lot more weight and it still stressed the bicep very nicely. i also like doing 1 arm precher curls then at the end using a very slow ROM and pausing for a little through out it. the lowering phase of the ROM is veeeery tough and makes me think thats where a lot of the weakness in my left arm is.
you guys should try it out theyre killer. and just so people know i got it from CT…well not sure if its his method 100% but i think it is, just dont wnat him getting mad im claiming he said somethign he didnt.
wow the BBing Bunker on page 2, so much for everyone sticking around.
It died a death when the new bunker opened, just let it die.
[quote]Corkonian wrote:
It died a death when the new bunker opened, just let it die.[/quote]
What new bunker? Alpha? That’s great and all, but some of us can’t post there. Not that I have lot to say at present, but I’d hate to see this thread just go away completely.
Yeah, I don’t rate Alpha material, I just like being able to prowl around with the “dark side” that is bodybuilding.