[mbrown88]

aight i need some help asap n what better place to ask for it then in the dungeon!!!! i got a comp. in july this will b my second year competing last year i did 2 shows n this year im doin tha teen garden state n novice men garden state.... last year my biggest flaw was my wheels they just werent big enough so i did what i could n gained some size on my legs..... tha only thing is my teardrop!!! i mean you can see it but i dnt think its enough!!! i need a straight up all focus on teardrop leg routine that i can do for a couple weeks to help me w/ this!!!! PLEASE HELP!!!

[Shwitt88]

ive heard a narrow stance on leg press will hit your tear drop more specifically

[ZackKnight]

a narrow stance with even going slightly lower will make sure that you work it without a doubt.

also, try to focus on it when doing leg extensions. it's a good call.

[justlift32]

a 2-3 second hard squeeze at the peak of contraction on leg extensions should help. it hurts like hell by the end, but i bet you'll see a difference.

[mbrown88]

thnx guys...... should i stand narrower w/ squats?

[justlift32]

you can if you want. i really feel the leg ext will help a ton. IMO a narrow stance will focus your sweep.

[Shwitt88]

personally i dont like using a narrow stance with squats cause it screws my form up, so i dont mess with it

[ashworth1025]

Dont go narrow on squats...that is a power movement and you want to go heavy as you can to build muscle and get stronger. Try this for your teardrops and fronts.......It rocks....one hell of a plan and you will feel it!!

Do your squats first as you normally do...go heavy. Next exercise you do is 4 sets of leg extensions.....now you legs are feeling real good. Now for the hard one....Do some front squats on the smith machine...4 set...throw only one 45 on each side. It is not about weight....i squat over 600 but this is more that enough, trust me. When you lift the bar move your feet about 3-4 inches apart and about 14-16 inches in front of the bar that way when you are all the way down it look as if you are sitting on a chair straight up. Do 4 sets of 10, and go really low.....quads to parallel. Sit on the leg press with 45 degree angle. Do one leg presses. a couple 45s on each side may be more than enough. Now put your foot and the plate right smack in the center and as high as you can. Go down as low as you can like you are trying to touch your nuts with your heel. 4 sets of these. If you cant feel this for three days afterward i will kill myself! lol Now lastly.....train your hammys on a seperate day....never train backs and fronts of your legs on the same day.....you dont do tri and bis if you want gains....same thing here. GOOD LUCK

[moorey]

Originally Posted by Shwitt88

ive heard a narrow stance on leg press will hit your tear drop more specifically

you can employ a narrow stance on leg press, squats or hack squat and theyll all work the tear drop muscles

[mr_bhana]

From what i learnt from one of frank zane's vids, adopting a narrown stance and with youre foot placement lower down on the gootplate of a leg press will reall hit the tear drop well. Also ig you watch Scivations vids, Marc does a smith squat on his tip toes with his feet much more further back than you normally would do them, almost so your body is slanted forward like your gonna fall on youre face lol

[ZackKnight]

by the way just incase u guys wanted to know the tear drop is technically called the vastus medialis

[GeorgeT]

Originally Posted by mr_bhana

From what i learnt from one of frank zane's vids, adopting a narrown stance and with youre foot placement lower down on the gootplate of a leg press will reall hit the tear drop well. Also ig you watch Scivations vids, Marc does a smith squat on his tip toes with his feet much more further back than you normally would do them, almost so your body is slanted forward like your gonna fall on youre face lol

YouTube - Flex Magazine - Training Legs

Classic vids, i love em lol, Kevin, Shawn, Frank Zane, legs...Within the first minute shows where to position your legs to work the tear drop.