TRY THIS Great movement for targeting the vasting medial head of the quadriceps and hitting the inner thigh. Creating a deep pronounced teardrop to your legs. Use a hack squat or even a smith machine squat. By using this instead of a barbel squat you can forcus on the squeeze and peak contraction without having to worry about your lower back fatiguing. Take a wide stance with your feet outside your shoulder width and toes pointed slightly out. Keep your chest lifted and bum firmly pressed against the back support. Lower the weight in a controlled manner to a deep squat, push back up but pause half way up and squeeze hard on your vasting medial head (quad on the inner side of your leg) try to hold for a second in the this position, go back down to a fully squated position and then explode all the way up to the top. So you are completing 1 and a half reps every time. Aim for 10 1 and a half reps then perform 10 full reps, all the way down, all the way up. By this time your medial head will be so fatigue and will fail first. Creating maximum stimulation in that section of the quadriceps. The pump you will feel will be intense and extremely painful but directing targeting the tear drop. Make sure you go all the way down. This is why many lifting struggling to build a fully developed set of wheels. Because they dont work them through their entire range of movement. If you really want to fatigue this area especially if its lacking in your quad development, then try want I did. Pre exhaust your vasting medial head first on the leg extension. Keep your legs together and touching at the centre, toes also touching but your heels slightly out. Create a deep stretch in the quads and contract the them hard but dont fully extend the knees, keep a slight bend in them and hold the squeeze..perform dropsets and rest pause and what ever it takes to fully exhaust this section of the quads. Then you can now perform the exercise shown in this video. Building the weight up to maximum poundage. Perform 3-4 sets of 10 1 and half reps and 10 full. This is alot harder than it looks. Give it a try in your next quad session..let me know how you get on and how you find walking the next day ha ha. Enjoy and remember, Train hard, Train Smart, Train in BULLMODE.
Posted on: Sat, 27 Sep 2014 18:09:36 +0000
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