Any suggestions on how to improve the size and shape of one's vastus lateralis? I've been squating, front squating, hack squating, and leg pressing with a narrow stance for years. For some reason, my vastus medialis "tear drop" continues to grow and overshadow the outer portion of my quad.

I'm sure there is a a genetic component that determines whether or not one has huge sweeping quads like Mark Peary, Mark Ritter, and Joe Daniels. However, I'm just looking to maximize what I'm working with.

I just recently switched over to performing all of my lower body compound movements with a wider stance to see what happens. It's too soon to tell if this is helping but if the narrow stance was building the medial head of my quad (not a typical result) this may do the trick.

It's quite possible that I'm suffering from a major SI joint disfunction or a tightness/weekness in my external rotators. This could explain why the medial aspect of my quads are growing like weeds and the vastus lateralis growth is stagnent. Maybe some foam rolling and corrective exercises are in order.

Finally, I'm intrigued by the Smith Machine exercise that Joe Daniels describes in his recent BMJ article. Joe, if you wouldn't mind clarifying how to perform this movement, I'd greatly appreciate it. I envission this to be an alternative to Hip Abduction which confuses me since the VL's are not an abductor. I think I'm missing something.

Thank you!
JA

Hey Jon!
Shoulder width stance on squats, presses, hacks, swing squat etc. always worked for me. One thing that you might consider is constant tension. A lot of guys rest at the bottom and lock-out at the top. If you "keep it moving" you may feel more stress in the right area.
Unfortunately, the guys who have good body parts are often the worst people to ask as they often come easy for them. You know that years ago I always whined about my stick-arms and you could get them by just waving them; just like I could get legs just getting up out of a chair. Genetics are funny.....

John, I'll tell you this, MW2kMrC has awesome quads so I'd check out his advice.
You know I believe in deep full squats just as you have been doing them, but back in the day half squats while straddling a bench were touted for building the upper, outer quad.

HIP BELT SQUATS!

jon my lateral quads came up from trigger point release and 2 years of massage. also the smith leg ext i do seems to have been miscommunicatred in the article i will take a video next time i do it. i really only show people i train because i dont want anyone to hurt their knees attempting it. but i will take video and if its ok will post a link very soon.

quote:

Originally posted by mecca:
HIP BELT SQUATS!

these also work for me with 50plus reps and non lock out. im pretty sure vmo acts as ock o the knee. so constarnt tension non lockout is what i try to do for legs. my teardrop is very long not pronounced like most bbers

Find out what is going to be adding your size. 6 reps or 25 reps.

If you shift around 8 week cycles of 90%1RM, then going crazy with 70%1RM for as many as you can on partial. Add this at the end of your workout with about 3 sets of 1/2 down then 1/4 up. Crank them until you can't go. It is a very serious pump. It is much like Joe states, constant tension.

I started competing with terrible outer quads. What brought them up? Pause squats on the smith machine. Feet at 45 degree angle,heels 8 inches apart directly under the hips with a 5 second pause in the hole going below parallel. Brought them right up. Along with regular squats, improved my legs to where they became my strongest body part on stage.

Thank you for the advice everyone! I'm excited to try some new techniques during my next lower body training session.

Joe, please post the video when you have a chance. Also, do you think that foam rolling can produce the same effect as massage and trigger point release?

Thanks again everyone!

JA

There are a hundred different training methods, this is but one.
Pick three exercises such as the leg press, hack squat, and supported squat or front squat. Position the feet on all three exercises at shoulder width, with the toes turned slightly outward. We are going to do a giant set, with the focus being on constant tension and the fabled “mind muscle connection”.
Choose a weight on all three exercises that is challenging to achieve 10 reps for 3 sets of the circuit.
Each rep should be done smoothly and deliberately making sure not to lock out at the top or rest at the bottom. Concentrate on the contraction of the muscle at the top (just short of lockout). Get a good stretch at the bottom, but don’t linger. Move immediately to the next exercise in the circuit and begin the set. Rest for a couple of minutes at the completion of each giant set. By the 3rd trip through the circuit, your legs should be shaking.
Finally, at completion of the 3rd set of the circuit, find an open spot on the floor to practice the lower body portion of the standing relaxed pose and try to concentrate on pushing the sweep of the quad out.

jon foam rolling is just a form of massage and trigger release. but it is broad. good for beginning and general tension/searching release.

JA… Here are a couple of exercises that seem to target the stubborn vastus lateralis.

Leg press using one leg at a time. Place feet a little higher than your normal stance on the platform. I like to keep both feet on the platform about 6 inches apart…but only push with one leg at a time. Focus on pushing with the heal and outer portion of your foot (keep constant tension on the quad). I normally only do about ¾ range of movement, but I can set the lateralis on fire performing the set this way.

The second movement – Place about ½ your 10 rep max weight on the hack squat…place a gap between all the plates (easier to strip off the weights) –
Do 3 super slow reps (up and down); drop the weight and continue with 3 more super slow reps…continue this for a total of 7 drops. Your last drop should be without any plates on the machine. Your lateralis will be screaming! It would be nice to have a partner strip off the weights but if you are training by yourself like I do, then just take one plate off every 3 reps and get back under the weight as fast as you can.

-Jeff

Here are a couple of exercises that seem to target the stubborn vastus lateralis.

Leg press using one leg at a time. Place feet a little higher than your normal stance on the platform. I like to keep both feet on the platform about 6 inches apart…but only push with one leg at a time. Focus on pushing with the heal and outer portion of your foot (keep constant tension on the quad). I normally only do about ¾ range of movement, but I can set the lateralis on fire performing the set this way.

The second movement – Place about ½ your 10 rep max weight on the hack squat…place a gap between all the plates (easier to strip off the weights) –
Do 3 super slow reps (up and down); drop the weight and continue with 3 more super slow reps…continue this for a total of 7 drops. Your last drop should be without any plates on the machine. Your lateralis will be screaming! It would be nice to have a partner strip off the weights but if you are training by yourself like I do, then just take one plate off every 3 reps and get back under the weight as fast as you can.

-Jeff

The common theme that I'm seeing in all of the posts is to not lock out at the top of my movements. Locking out on my compound movements has unfortunatley been a staple in my training for over 15 years but it has produced some pretty nice VMO development. I'll see what some constant tension and possibly some circuits/drop sets do for the old sweeps. I appeciate everyone's input and willingness to help. Maybe if I'm lucky, I'll have to throw away all of my pants and sports sweats 24/7 SWADE, if you're reading this, it may not be long before I'm posing down at Beverly HQ screaming "SWEEPS!" while my knees violently shake. Thanks again everyone!

JA