![]() ![]() He’s using it himself to shed fat faster than ever, and he’s in his 50s. Our colleague, the man who owned the gym that Lou Ferrigno trained at in “Pumping Iron,” turned us onto this. What Is The Outer Quad The muscle at the front of your thigh is the quadriceps. Remember, when you’re leaner, you look bigger than ever… And best of all, your body can MAKE this fat-blasting enzyme by eating these specific foods…and they taste GREAT. Hack Squat Dumbbell Split Squat Sissy Squat Let’s dive into these exercises in more detail But first, here’s a bit more information on the muscles that make up the outer quad. Plus, it can help bodybuilders get freaky ripped faster than ever (see the pic of the 69-year-old who is shredded at the link below). It’s helping women and men lose up to 21 pounds on average in less than 28 days. Dimitrios Stamou discovered an enzyme that eats bodyfat. Till next time, train hard-and smart-for BIG results. NOTE: For a list of the best mass-boosting exercises for each muscle group, as well as other proven mass tactics, check out The Ultimate Mass Workout e-book. But for squats to give you more outer quad sweep, stick with the most comfortable stance for you-which for most is just slightly wider than shoulder-width. Here’s what he had to say A recent study involved measuring the activation of eight thigh muscles while squatting using three different stance widths. So that study shows that squatting with a narrow stance does not produce any extra activity in the outer thighs however, using a slight toes-in position on leg extensions does produce more outer-quad activity, as shown in MRI studies. A: We asked our colleague and research maven Jerry Brainum about developing outer quad sweep before. The only difference found in which muscles were activated with varying squat stances was that doing squats with a wide stance increased the activity of the gluteus maximus, or glutes. Doing squats with a wide stance switches the focus to the inner thighs, such as the adductor group and the showy sartorius muscle, a bandlike muscle that runs down the mid thigh.Īs expected, the electrical activity of all muscles was highest with the greatest amount of weight lifted. A narrow stance will focus on the outer area of the legs and develop more. ![]() According to bodybuilding dogma, squatting with a narrow stance imparts focused stress to the outer thighs, producing a more pronounced ‘sweep’ of the outer thigh muscles. Positioning your feet wide, like a sumo squat, will target the glutes and inner quads. The squat stances involved a narrow, medium and wide stance. The subjects consisted of six experienced lifters, and they had electrodes attached to eight thigh muscles, including the hamstrings. Here’s what he had to say…Ī recent study involved measuring the activation of eight thigh muscles while squatting using three different stance widths. Will that actually help build the outer quads?Ī: We asked our colleague and research maven Jerry Brainum about developing outer quad sweep before. A guy at the gym told me to use a narrow stance on squats, but that feels a bit unnatural to me. To develop bigger teardrops, start leg extensions with two or three sets going through just the top half of the ROM, and then finish with two or three sets at full ROM.Q: I need more outer quad sweep. So, for better outer-quad sweep, start leg extensions by doing two or three sets through just the first half of the ROM and finish with two or three sets at full ROM. The Miami researchers found that when the subjects performed the leg extension in the middle of the ROM (about 120-150 degrees), the vastus lateralis received the majority of the focus in the last 30 degrees of the ROM (about 150-180 degrees), the vastus medialis was the major focus. For reference, when you do a leg extension, you start with your knees bent at about 90 degrees and finish with your legs fully extended at 180 degrees. Researchers from the University of Miami (Coral Gables, Florida) tested the muscle activity of the quad muscles through different ranges of motion during leg extensions. However, there’s another method to use during leg extensions to shift emphasis to diferent quad muscles: partial range of motion. Pointing your toes outward places more emphasis on the vastus medialis (the teardrop muscle). ![]() Pointing your toes inward places more emphasis on the vastus lateralis, which builds more outer-quad sweep. In order to train for the 18 increase in quad strength that will come with the 18 increase in mass, you could rely on luck, hope, voodoo or HEAPS of drugs. The normal position for leg extensions - toes pointing straight up - emphasizes the rectus femoris, for greater front-quad sweep. ![]()
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