Legs
- Thread starter Centaur
- Start date
mark mcgwire
New member
I'm actually hurt you've gone to the MC members instead of me with this question. Have you seen kidrok's wheels lately? Do you think he got them all by himself? lol!
sweatmachine
New member
HEAVY SQUATS
Stiffleg deads
leg extensions
stick to the basics!
Stiffleg deads
leg extensions
stick to the basics!
H
HungarianBeast
Guest
Feet close together gets my sweep.
supersport
New member
HungarianBeast said:
Do some max intensity leg presses with feet close together...same with hacks, front squats too
Skip
Banana
I don't want to step on anybody with my advice so if it looks that way... Oh well - deal with it. LOL
These are simply my opinions:
Centaur - the best thing to add sweep to your legs is SIZE. The bigger the muscle, the more sweep. Just like the bigger the legs, the deeper the separation and the more detail you can bring out in that muscle when bodyfat is low enough.
Are there specific exercises that work the "sweep" more? I don't believe so.
Does foot placement matter? It MAY, but this would relatively insignificant. Of course, wide stance squats wouldn't hit the quads as hard as shoulder width stance squats would as a wide stance would bring into play the hams and glutes to a larger degree. That is the only example I can think of off the top of my head.
Hit the basics hard and focus on quad mass. The more quad mass you accumulate, the better the sweep.
Now, as for foot placement during leg extensions - This is common advice but in my opinion (just my opinion here), this is bad advice. The knee joint is not a multi angle joint so movement should be straight ahead and straight back. If the legs are turned at all - either in or out, this puts the knee joint in a potentially harmful or vulnerable position. The resistance goes from moving with the natural groove of the joint, to against it.
Also, you have the fact that the quad muscles contract in a set pattern (of varying degrees of force) during either an extension or press. This pattern can't be changed simply by changing foot placement. You won't make the vastus lateralis contract more than it normally does by changing foot placement.
Just my opinion but.........
Skip
These are simply my opinions:
Centaur - the best thing to add sweep to your legs is SIZE. The bigger the muscle, the more sweep. Just like the bigger the legs, the deeper the separation and the more detail you can bring out in that muscle when bodyfat is low enough.
Are there specific exercises that work the "sweep" more? I don't believe so.
Does foot placement matter? It MAY, but this would relatively insignificant. Of course, wide stance squats wouldn't hit the quads as hard as shoulder width stance squats would as a wide stance would bring into play the hams and glutes to a larger degree. That is the only example I can think of off the top of my head.
Hit the basics hard and focus on quad mass. The more quad mass you accumulate, the better the sweep.
Now, as for foot placement during leg extensions - This is common advice but in my opinion (just my opinion here), this is bad advice. The knee joint is not a multi angle joint so movement should be straight ahead and straight back. If the legs are turned at all - either in or out, this puts the knee joint in a potentially harmful or vulnerable position. The resistance goes from moving with the natural groove of the joint, to against it.
Also, you have the fact that the quad muscles contract in a set pattern (of varying degrees of force) during either an extension or press. This pattern can't be changed simply by changing foot placement. You won't make the vastus lateralis contract more than it normally does by changing foot placement.
Just my opinion but.........
Skip
H
HungarianBeast
Guest
I just go by feel. I tend to feel more lateralis more with feet close together, especially on presses. Also seem to get more soreness in the area (noticed on day 2 after workout).
Use the force Luke...
Use the force Luke...
The exercise and the foot placement are emportant for outter sweep, keep you feet very close on the leg press or squat and that will hit the outer quad. One i do, but i NEVER see anyone do these is free weight hack squats. To do these put the bar behind you and treat it like a deadlift, this POUNDS your quads, start light on these until you perfect your technique. It is very easy to round your back on these, but they will hit them harder than any hack squat machine out there. Just my opinion....
Last edited:
Skip
Banana
slip3147 said:
With this being your opinion, I would love to hear your reasoning behind this.
What exercises hit your "outer sweep" vs. exercises that don't?
Please explain how keeping your feet close together will hit the "outer sweep" vs. simply hitting the quads more, in general, than recruiting hams and glutes.
Thanks, slip. I am more than willing to listen.
Skip
In reply to Skip,
Hack squats really give u outter sweep, and as far as squats and leg presses, like i said it depends on your foot placement. For leg press the lower you put your feet, the more it puts on your quads, and the less on you glutes and hamstrings. But when using a close stance, you have to point you toes outward to get that outter sweep. I have tried everything i have suggested that's how i know it works, i wouldn't suggest something unless i have tried it and benefited from it. I'm not trying to step on your toes here Skip, i'm just stating my opinion, take it as you will
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Hack squats really give u outter sweep, and as far as squats and leg presses, like i said it depends on your foot placement. For leg press the lower you put your feet, the more it puts on your quads, and the less on you glutes and hamstrings. But when using a close stance, you have to point you toes outward to get that outter sweep. I have tried everything i have suggested that's how i know it works, i wouldn't suggest something unless i have tried it and benefited from it. I'm not trying to step on your toes here Skip, i'm just stating my opinion, take it as you will
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Skip
Banana
and as far as squats and leg presses, like i said it depends on your foot placement. For leg press the lower you put your feet, the more it puts on your quads, and the less on you glutes and hamstrings. But when using a close stance, you have to point you toes outward to get that outter sweep. I have tried everything i have suggested that's how i know it works, i wouldn't suggest something unless i have tried it and benefited from it."
Okay....
Slip3147 wrote:
"and as far as squats and leg presses, like i said it depends on your foot placement. For leg press the lower you put your feet, the more it puts on your quads, and the less on you glutes and hamstrings."
No one is debating this. The thread was in response to hitting the outer sweep, not how to hit the quads harder while lessening recruitment of the hams and glutes.
Slip3147 wrote:
"Hack squats really give u outter sweep..."
You made a statement without giving an explanation as to why or how. Hacks are a quad movement - quad as in all four quads. The involvement of the quads during hacks is no different than a regular squat EXCEPT that the hams and glutes are not recruited as much due to the upright position. It is simple really - the knees bend the same during hacks as they do during squats. It is just that the ass and hips are much more posterior than during a hack squat. However, I would still enjoy hearing your opinion on this.
Slip3147 wrote:
"But when using a close stance, you have to point you toes outward to get that outter sweep."
I am sorry but this makes no sense to me so I can't respond. If you would care to elaborate, feel free.
Slip3147 wrote:
"I have tried everything i have suggested that's how i know it works, i wouldn't suggest something unless i have tried it and benefited from it."
Hmmm..... I will leave this one alone, also.
Skip
Okay....
Slip3147 wrote:
"and as far as squats and leg presses, like i said it depends on your foot placement. For leg press the lower you put your feet, the more it puts on your quads, and the less on you glutes and hamstrings."
No one is debating this. The thread was in response to hitting the outer sweep, not how to hit the quads harder while lessening recruitment of the hams and glutes.
Slip3147 wrote:
"Hack squats really give u outter sweep..."
You made a statement without giving an explanation as to why or how. Hacks are a quad movement - quad as in all four quads. The involvement of the quads during hacks is no different than a regular squat EXCEPT that the hams and glutes are not recruited as much due to the upright position. It is simple really - the knees bend the same during hacks as they do during squats. It is just that the ass and hips are much more posterior than during a hack squat. However, I would still enjoy hearing your opinion on this.
Slip3147 wrote:
"But when using a close stance, you have to point you toes outward to get that outter sweep."
I am sorry but this makes no sense to me so I can't respond. If you would care to elaborate, feel free.
Slip3147 wrote:
"I have tried everything i have suggested that's how i know it works, i wouldn't suggest something unless i have tried it and benefited from it."
Hmmm..... I will leave this one alone, also.
Skip
In reply to Skip,
Hack squats really give u outter sweep, and as far as squats and leg presses, like i said it depends on your foot placement. For leg press the lower you put your feet, the more it puts on your quads, and the less on you glutes and hamstrings. But when using a close stance, you have to point you toes outward to get that outter sweep. I have tried everything i have suggested that's how i know it works, i wouldn't suggest something unless i have tried it and benefited from it. I'm not trying to step on your toes here Skip, i'm just stating my opinion, take it as you will
Hack squats really give u outter sweep, and as far as squats and leg presses, like i said it depends on your foot placement. For leg press the lower you put your feet, the more it puts on your quads, and the less on you glutes and hamstrings. But when using a close stance, you have to point you toes outward to get that outter sweep. I have tried everything i have suggested that's how i know it works, i wouldn't suggest something unless i have tried it and benefited from it. I'm not trying to step on your toes here Skip, i'm just stating my opinion, take it as you will
Skip
Banana
hehe
You aren't stepping on my toes at all, bro. You are simply giving advice that you can't back up. You restated your original post almost word for word. I was looking to see if you could back up your advice as it was presented in a "matter of fact" way, originally.
I will take your opinion for what it is worth.
The difference between this board and almost all others is that here at MC experienced bros give advice and debate it. The less experienced guys READ it.
Admittedly, I am being hard on you for the reasons I mentioned in my PM. Your place, in my opinion, is to research and read - not give advice on something you have very limited experience with.
Skip
You aren't stepping on my toes at all, bro. You are simply giving advice that you can't back up. You restated your original post almost word for word. I was looking to see if you could back up your advice as it was presented in a "matter of fact" way, originally.
I will take your opinion for what it is worth.
The difference between this board and almost all others is that here at MC experienced bros give advice and debate it. The less experienced guys READ it.
Admittedly, I am being hard on you for the reasons I mentioned in my PM. Your place, in my opinion, is to research and read - not give advice on something you have very limited experience with.
Skip
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