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Thread: Quad sweep

  1. #1
    Registered User meloncap78's Avatar
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    Quad sweep

    Extensions with toes pointing in, walking lunges with weight, high rep squats. Nothing seems to bring out that sweep. My upper legs are severely lacking. Hopefully this can’t be a genetic factor? 18.5” femur for the win lol. Any tips on getting the outers to come in would be greatly appreciated.
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    Registered User Garage Rat's Avatar
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    Close stance squats on a smith machine or hack squat machine.
    Some people like the leg press i think the other ones i mentioned are better.
    The reason for the machine is to take the balance stability factor out of the movement so you can focus on the quads.
    Make sure most of your drive is coming through the balls of your feet and feet are close but slightly turned out.
    You may want to try a small block or weight plate under the heels.
    You could try the Tom Platz style hack squat with feet low on the platform,close stance.
    Knees will come forward on these.
    Also i think mid range reps could help where you neither lock out or go to the bottom.
    Sort of a continuous tension for the outside sweep area.
    Experiment and find whats exactly right for you personally.
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    me>you ArchAngel'73's Avatar
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    It's genetic and there is f*** all you can do about it but lift some heavy ass weights, use full ROM, and suck up some serious pain for years on end hoping bigger quads gives you sweep.
    Heavy squats and as much weight on the leg press you can handle, the rest of the exercises are too weak sauce to do what you want. Forget the high rep squats because the mind set is to lower the weight to achieve them.

    Make no mistake about this, no one but a genetic wonder can achieve excellent legs without repeatedly busting ass and lifting literally tons of weight for YEARS on end.
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    Registered User meloncap78's Avatar
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    Originally Posted by ArchAngel'73 View Post
    It's genetic and there is f*** all you can do about it but lift some heavy ass weights, use full ROM, and suck up some serious pain for years on end hoping bigger quads gives you sweep.
    Heavy squats and as much weight on the leg press you can handle, the rest of the exercises are too weak sauce to do what you want. Forget the high rep squats because the mind set is to lower the weight to achieve them.

    Make no mistake about this, no one but a genetic wonder can achieve excellent legs without repeatedly busting ass and lifting literally tons of weight for YEARS on end.
    Well this would explain my DYEL quads but how about calves. I do standing raises with a barbell 3 times a week. Usually 5 sets until failure with 275-315. Still 14” calves.
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    me>you ArchAngel'73's Avatar
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    Originally Posted by meloncap78 View Post
    Well this would explain my DYEL quads but how about calves. I do standing raises with a barbell 3 times a week. Usually 5 sets until failure with 275-315. Still 14” calves.
    Calves are also largely genetic but there is hope ala Schwarzenegger who went from bad to good.

    Do you have a gym to go to or are you lifting from home?

    If you have a gym I highly suggest the leg press using it for calf raises.
    Why?
    You can put the most amount of weight on the sled safely vs. a bar or even a machine. Most sleds will hold 900-1080 in 45's and heavy weight with high reps will force any muscle group to grow if you can get there. Furthermore, its straight up lifting without using intensity techniques like drop sets or compound super sets, which should be used for plateau busting.

    If you're lifting from home and not well equipped this becomes a bit more of an issue. Given the limited tools available (a BB) this necessitates intensity techniques to get the most bang for the equipment you have.
    If this was my issue I'd pull out some seemingly crazy stuff...like calf raising for an hour, or 20 sets to failure, GVT (10 sets of 10), compound sets (in this case rep the bar with weight to failure, ditch the bar and calf raise with body weight to failure), rep tempos, and I also recommend some sort of cardio on an incline that makes the calves work.
    Mail delivery people generally don't lift yet the majority have amazing calves, because they walk all day carrying weight.
    Experiment with the various intensity techniques (you go look them up and pick a few), find what works for you and roll with it until a plateau is hit.

    Frequency;
    Calves are meant for endurance and generally heal fast. Within 1-2 days of being DOMS free after the last calf session hit them again if bigger calves are a priority.

    and imo, there's nothing wrong with your current leg development. Be patient, work hard, out think the issues and you'll eventually get what you want.
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    It's very hard to influence muscle shape in a meaningful way. Adding size is the main option. For example my biceps have poor insertion/origin but if I make them bigger they look better. Same goes for every other muscle.

    Your legs look strong Melon, stay positive and keep working.
    “Physical fitness can neither be achieved by wishful thinking nor outright purchase.” – Joseph Pilates

    A bodybuilder uses the weights to work the muscle.
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  7. #7
    Registered User meloncap78's Avatar
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    Originally Posted by ArchAngel'73 View Post
    Calves are also largely genetic but there is hope ala Schwarzenegger who went from bad to good.

    Do you have a gym to go to or are you lifting from home?

    If you have a gym I highly suggest the leg press using it for calf raises.
    Why?
    You can put the most amount of weight on the sled safely vs. a bar or even a machine. Most sleds will hold 900-1080 in 45's and heavy weight with high reps will force any muscle group to grow if you can get there. Furthermore, its straight up lifting without using intensity techniques like drop sets or compound super sets, which should be used for plateau busting.

    If you're lifting from home and not well equipped this becomes a bit more of an issue. Given the limited tools available (a BB) this necessitates intensity techniques to get the most bang for the equipment you have.
    If this was my issue I'd pull out some seemingly crazy stuff...like calf raising for an hour, or 20 sets to failure, GVT (10 sets of 10), compound sets (in this case rep the bar with weight to failure, ditch the bar and calf raise with body weight to failure), rep tempos, and I also recommend some sort of cardio on an incline that makes the calves work.
    Mail delivery people generally don't lift yet the majority have amazing calves, because they walk all day carrying weight.
    Experiment with the various intensity techniques (you go look them up and pick a few), find what works for you and roll with it until a plateau is hit.

    Frequency;
    Calves are meant for endurance and generally heal fast. Within 1-2 days of being DOMS free after the last calf session hit them again if bigger calves are a priority.

    and imo, there's nothing wrong with your current leg development. Be patient, work hard, out think the issues and you'll eventually get what you want.
    I have a home gym with a full rack and 600lbs in iron. 2 adjustable benches and full range of dumbbells. A leg extension and ham curl. Also a preacher pad. Fly machine as well but alas, no leg press.
    Keep going....

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    Squat - 260
    Dead - 415
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  8. #8
    Registered User OldBob2's Avatar
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    Originally Posted by meloncap78 View Post
    Well this would explain my DYEL quads but how about calves. I do standing raises with a barbell 3 times a week. Usually 5 sets until failure with 275-315. Still 14” calves.
    I have quite large and muscular calves and quads and never really had to work them all that hard to get the size.

    On the other hand I've never been able to get much growth from my pecs and finally injured both rotator cuffs trying and also used no less than 8 personal trainers to get the pec growth.

    I honestly think genetics have a lot to do with what body parts develop the easiest or hardest.

    I've had professional body builders say they'd kill for calves like mine and I say I'd kill for pecs like theirs. LOL

    I'm not saying to give up but it certainly seems that some of us have an easier time with some body parts.
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