[milesjhill]

I can't seem to get this part of my quads to grow. I am having a hard time targeting the muscle. My overall development is really beginining to show through. Any techniques, angles or exercises that are good for targeting this?

[tim290280]

If you mean VMO then there are a few techniques. I found a couple of papers in J St Cond, basically you want to do some 1/4 squats to up the loading on the VMO and then do other thigh exercises.

Foot angle and width were all negligable, but I've also found lunges and step ups have really hit the VMO.

[Ironslave]

put a plate under your heels, esp for barbell hack squats, and regular squats

[Fry]

Squat legpress hack squat should do the trick. But I'm not sure of your form are you using a full range of motion.

Some will suggest foot positions. generally I have heard that if you want to stimulate or focus the contraction on the inner quad. then you should turn ur feet out so ur toes are pointing outward. In the Bodybuilding encyclopedia by Arnold. Tom Platz gives a run down on the various feet postitons to build his amazing quads.

[Nothin' but a peanut!!]

FRONT SQUAT
also doing leg presses legs little further apart than usual
as doing feet together works more outer sweep

[tim290280]

Originally Posted by Fry

Squat legpress hack squat should do the trick. But I'm not sure of your form are you using a full range of motion.

Some will suggest foot positions. generally I have heard that if you want to stimulate or focus the contraction on the inner quad. then you should turn ur feet out so ur toes are pointing outward. In the Bodybuilding encyclopedia by Arnold. Tom Platz gives a run down on the various feet postitons to build his amazing quads.

THe journal articles I read disproved feet placement and width as having any change on the activation of the quads.

Having your knees track further out over your foot can cause more stress on the knee, thus loading the VMO more (for stabilisation, but while straining the patella more) and front squats to cause more loading on the quads over back squats. The shallower squats allow more loading and don't bring in the hips as much, hence 1/4 squats done either as a back or front squat.

[Fry]

Originally Posted by tim290280

THe journal articles I read disproved feet placement and width as having any change on the activation of the quads.

Having your knees track further out over your foot can cause more stress on the knee, thus loading the VMO more (for stabilisation, but while straining the patella more) and front squats to cause more loading on the quads over back squats. The shallower squats allow more loading and don't bring in the hips as much, hence 1/4 squats done either as a back or front squat.

Cool could u post the article. I wouldm't mind having a read of it

[Nothin' but a peanut!!]

hahahaa

[PUMBA]

Originally Posted by tim290280

THe journal articles I read disproved feet placement and width as having any change on the activation of the quads.

Having your knees track further out over your foot can cause more stress on the knee, thus loading the VMO more (for stabilisation, but while straining the patella more) and front squats to cause more loading on the quads over back squats. The shallower squats allow more loading and don't bring in the hips as much, hence 1/4 squats done either as a back or front squat.

Yeah i read one like that and then I read one that used Ballet Dancers as a model and found that as dancers/athletes they have extemely well developed thigh sweep, which comes from the squat movement they do with their toes pointed directly out Every time you read one thing another contradicts it.

[Rocky]

Originally Posted by PUMBA

Every time you read one thing another contradicts it.

I agree with you there. I guess it's all down to the individual half the time. What works for one doesn't work for another! So everyone has their own "theory" about everything! Just have to seperate the wheat from the chaff.

[tim290280]

I just searched J St & Cond online for VMO.

I've said it before about reading articles of a scientific nature, you have to know how to read them. Its why there is so much confusion in science literature, because people don't read the how and make inferences. The articles I refer to were using trained individuals and electromography (which could be limited in its value, depending on how sensors are placed).