Opposite of long lean, I need bulky quads

**Italianangel** · January 16th, 2007, 06:45 PM

I personally have found supersetting and tri setting the most efficient for me and find it brings great results and do this with my legs and shoulders. I also like the HIT training cuz its short and intense, I like sprinting or stair master with HIT.
I THINK this combo is the least catabolic but am now really wanting to bulk out my outer quad and am cutting out running but wondering if I should also cut out the HIT Sprinting too or if maybe that will in fact make them pop out, its something where I would normally say the sprinting is good for bulk but maybe not more than 1-2 times per week and then use the Stair Master, Rower and ARC trainer, plyo days and kickboxing, choosing a different cardio choice each day.
I am opposite of gym girl, I have the long lean legs and worked for them for years, now I need to get them bulkier.

What do you girls do to bulk out your outer thighs? (those of you who want that, I know many gals don't........)
Guys can chime in with suggestions too!

I know squats and such and do them with considerable weight for the required hypertrophy gains but it almost seems I need to take a quad day on its own and do 3-4 exercises for it alone, but then I fear over training, but I normally do 1-2 quad exercises twice per week with hams, calves, inner and outer thigh and am staying leaner legged rather than bulking the outer quad and I use wide stance, varied toe direction etc. So this is why I am looking at changing things and at my options that I would normally suggest if I was looking at this as someone else. Easier for me if I can look at it as someone else, when I think me, I tend to second guess and get scattered, for others I can tell them what to do and how to do it and they get the results but looking at yourself sometimes and planning your own stuff can get boring and sometimes you want to hear some feedback on what others are doing so here is my post!
My quads are short bellies, I am mesomorph but having trained to do the opposite all these years I am now having some resistance from my quads, slow to grow.

I worked the past 10 years to lean out my legs and remove the bulk so now I have to change gears but think the shock of it will mean I should respond quickly, in my professional opinion.
I know I need to be on my plyos religiously again, and kickboxing, that worked well in 99 to 01.
Anyway, just thought I would get a discussion going and may find some ideas I did not think of!!!
Linda

**Adonis** · January 16th, 2007, 07:18 PM

Great post!

One thing I found that worked for me (and a few clients) was to use a higher rep leg day and a lower rep leg day.

Something like:

Day 1 (?Monday?)
5-10 sets of 3-8 reps

A1:Barbell front squat
A2: Lying leg curl

I generally go higher in sets and lower in reps (10x3) if I am only going to pair those exercises. Rest 1-2 minutes between each exercise. Perform in an alternating set fashion (a1, rest, a2, rest, a1...)

But you could keep the sets lower and reps a bit higher (5x6) if you were to include some abb/adductor work.

Day 2 (48-96 hours later)
2-3 sets of 25 reps

A1: Barbell back squat (vary leg position with each set)
A2: Supine hip extension with heels on a swiss ball
B1: Dumbell split squat
B2: Leg extension machine

I usually allow for more rest between sets with a high rep day, (75-120 seconds). Perform in an alternating set fashion (a1, rest, a2, rest, a1...)

Again, you could keep the sets lower (2) if you were to include some abb/adductor work, and for good measure some glute specific strengthening.

Furthermore:

After 3-5 weeks I would drop the back squat and replace it with a single leg dummbell step-up, to allow a deloading of the spine and CNS for increased recovery.

Follow for 2-3 more weeks, then 1 week off for supercompensation.

Just an idea.

**Insex** · January 17th, 2007, 03:30 AM

I find what works for me is doing Front Squats with a narrow stance. Using a narrow stance with your feet will target the quads more. A wider stance will involve the groin region more. And of course, you already know that Front Squats target the quads more than regular Back Squats.

**Italianangel** · January 17th, 2007, 08:52 AM

Yes on my 5 day split cycle I do have a high rep and low rep, hitting legs twice in a wk, also high rep on active rest week but the Front squats, you know what, I never do those!
I always think butt included so go for the reg, squats plus I can lift more that way, EGO!!
I gotta try the front squats and just go lighter to learn and get used to it.
So far so good!
Can't wait to hear what the others have to say.......
Linda

**Adonis** · January 17th, 2007, 11:27 AM

The thing with front squats is that the rhomboids and delts will fatigue before the legs. You need to keep the reps at 6 or less.

They also prevent you from cheating in your form. If you lean forward to far, you will loose the bar.

I prefer to use a clean grip, as opposed to the arms crossed position.

And if your arms are 16" or larger and/or you lack flexibility, than getting to clean position will be very hard. So use a pair of straps.

**JoeBAR** · January 21st, 2007, 04:20 PM

Quote:

Originally Posted by Adonis

The thing with front squats is that the rhomboids and delts will fatigue before the legs. You need to keep the reps at 6 or less.

They also prevent you from cheating in your form. If you lean forward to far, you will loose the bar.

I prefer to use a clean grip, as opposed to the arms crossed position.

And if your arms are 16" or larger and/or you lack flexibility, than getting to clean position will be very hard. So use a pair of straps.

Interesting method, never thought of that, I gotta try. I just about reached 16" arms but I sure lack flexibility, but I've been trying for ages to get front squats going, but I can't lift much coz I can't find a comfy position (crossed, straight, it always feel like the bar gonna drop!)

**Insex** · January 21st, 2007, 05:32 PM

Quote:

Originally Posted by JoeBAR

Interesting method, never thought of that, I gotta try. I just about reached 16" arms but I sure lack flexibility, but I've been trying for ages to get front squats going, but I can't lift much coz I can't find a comfy position (crossed, straight, it always feel like the bar gonna drop!)

I know the feeling that you're talking about. When I did Front Squats for the first time back in high school (I think I was a freshman), I had already developed enough strength and power in regular Back Squats to be able to perform Front Squats. But when I tried it the first time, whether it was with the arms crossed or the arms in a Clean postition, it always felt like the bar was about to roll off my arms.

I prefer the arms crossed position. What works for me is to position the bar until it is sitting on top of my clavicles. So the bar is resting against my throat, but not too much to where it is affecting my brething. Then, while I'm squatting, I sort of "sit back" instead of just squatting straight down. While doing this, I feel more like I'm about to fall backwards, instead of having the bar roll forwards.

So far, I have never fallen backwards while doing this, nor has the bar dropped on me yet. However, I don't go real heavy while doing Front Squats, and sometimes I need to reset the bar position (I get real sweaty sometimes, and the bar will slip off anyways).

Hope that helps.

**Adonis** · January 21st, 2007, 08:05 PM

Quote:

Originally Posted by Insex

I know the feeling that you're talking about. When I did Front Squats for the first time back in high school (I think I was a freshman), I had already developed enough strength and power in regular Back Squats to be able to perform Front Squats. But when I tried it the first time, whether it was with the arms crossed or the arms in a Clean postition, it always felt like the bar was about to roll off my arms.

I prefer the arms crossed position. What works for me is to position the bar until it is sitting on top of my clavicles. So the bar is resting against my throat, but not too much to where it is affecting my brething. Then, while I'm squatting, I sort of "sit back" instead of just squatting straight down. While doing this, I feel more like I'm about to fall backwards, instead of having the bar roll forwards.

So far, I have never fallen backwards while doing this, nor has the bar dropped on me yet. However, I don't go real heavy while doing Front Squats, and sometimes I need to reset the bar position (I get real sweaty sometimes, and the bar will slip off anyways).

Hope that helps.

Use chalk to keep the bar in position.

The reason you feel liek the bar is going to roll out of your arms, is your forward lean. during a back squat we can lfit more weight if we lean forward a little more.

So to strengthen your hammies and glutes, do your back squats while sitting back and down. Front squats sit down for more quad, back for quad and hip.