For two years I’ve been doing the typical strength builders for my powerlifts inside the context of a westside template. Stuff like Deadlifts, Good Mornings, and Squats of all varieties. I’ve noticed however, that as far as leg asthetics go, my legs are started to look kind of fucked up.
My upper legs are fairly large, but down around my knee area (unfortunately the only part that shows when wearing shorts), my legs look almost untrained. I believe it is from a lack of knee flexion and knee extension work.
Other than the normal isolation exercise stuff, does anyone have any exercises that might help this problem but also fit into my routine to help me bring up my powerlifts?
Olympic squats and front squats (done ass to the grass style of course) are effective in hitting the vastus medialis, the teardrop shaped part of the quad where it inserts above the knee.
[quote]BCpowder wrote:
Olympic squats and front squats (done ass to the grass style of course) are effective in hitting the vastus medialis, the teardrop shaped part of the quad where it inserts above the knee.[/quote]
I agree completely hear, but if you have access to the equipment you could also try the leg press and power squat,
Oh and single leg work with limited ROM so you work your quads the most,
lunges, step ups, single leg squats.
[quote]superiorathlete wrote:
BCpowder wrote:
Olympic squats and front squats (done ass to the grass style of course) are effective in hitting the vastus medialis, the teardrop shaped part of the quad where it inserts above the knee.
I agree completely hear, but if you have access to the equipment you could also try the leg press and power squat,
Oh and single leg work with limited ROM so you work your quads the most,
lunges, step ups, single leg squats.
Good Luck![/quote]
I find going with a deeper, even elevated, ROM to work best at developing the quads. May not work best on paper, but it has for me. Joe DeFranco also emphasizes the bottom part of unilateral work for developing the quads.
I definitely think lunges and split squats, done well, letting your knee come forward almost to the point where it passes your toes is the good way to go, do this with a fairly long distance between your front and back leg. When you first do this you will have to go very, very light, or your body will recruit hamstring a glute as much as it can because your quads are too weak. Do this and regular squats with (a much narrower stance than you are used to), and your vmo etc, will come around pretty quickly. Then you will notice your ass is saggy and you have the same problem there!!! haha, ahh but really if you think like alot of people on here do that you can get good glute work and good quad work out of ATG squats you are in trouble, it is one or the other, though there are shades of grey…