Sculpting Better Legs: Simple Leg Workout to Improve Your “Sweep”
If you have been following this mess I call a blog at all for the last 5 months you may have heard me whine and whine about my knee. If not, you’re in luck because here I go again. 5 months ago I was getting ready for my first ever MMA tournament. I know,… shut it! But anywho, I was gonna try. Here’s a shocker: my 42-year-old butt got tore up by a 19-year-old monster. I tore my medial meniscus and sustained a 90% tear to my MCL. I was devastated, but now I’m back and I want to not only return to competing, I want my quads bigger and stronger than ever. The area I want to focus on for this workout is the Vastus Lateralis, the largest and most outer portion of the thigh.
How to Improve Your Sweep
How do we isolate out the vastus lateralis muscle, or as we call it in the physique world, “the sweep”? Vastus externus or vastus lateralis, depending on your A&P professor, is the largest of all the quadricep muscles. The action of this muscle is to extend the tibia or shin bone at the knee, but I’m here to help you learn how to perform knee extension to isolate out the other muscles that synergistically aid in this action. In sculpting, it is very important that we learn isolation. Whether we are a bodybuilder, a bikini competitor or a stay-at-home mom that wants to scult their body, we can all use these principles to learn to sculpt nicer legs.
Fat burn or spot reducing fat can not be limited to specific areas of the body, no matter what “bogus science” and pills tell you. However, sculpting most assuredly can be reduced to a single area, action, and in some cases, specific fibers of a specific muscle – all based on how we execute the exercise. You don’t need a degree in kinesiology to learn these principals, just a little common sense is all.
So, how do we excite and fatigue the fibers of our outer quad to hypertrophy our SWEEP?
Ok, so here is one exercise you should be narrow-minded about. Narrow is better when we talk about our stance to accentuate or facilitate the contractile tissue of the outer quad. So lets think narrow when doing squats and leg extensions. Whatever exercises you do, stand with a more narrow stance (feet together). You may stop and ask, does that mean if I stand wide, I will work my inner thigh and medial quads? Yeppers! Now you are getting it. (another blog perhaps) Moving on…
With leg extensions, it’s all about being self-centered – literally. If you point your toes outward, you are working the vastus medialis, the tear drop shaped muscle on the medial side (inside) of the legs close to the knee. Since we want to work the opposite side of the legs, then (yes, you guessed it) we want to point our toes in the opposite direction, pointing toes together. Note: this doesn’t work by just pointing the feet from the ankle down, the whole leg must internally rotate to the center to excite the appropriate muscles.
Here is an example of my own leg workout where I use these same principles to improve my sweep.
Yesterday’s Leg Workout
Warm up: 4 sets / 20 reps
Deep weighted walking lunges (35-50 pound dumbbells) 45 seconds rest btw sets
Couplet: Leg Press & Leg Extension Super Set
(zero rest between super set, 1 minute between sets)
#1 Heavy leg press
5-8 plates each side, narrow stance (4″ apart) and push only on your heels
10 sets / 15 reps
#2 Moderately heavy leg extension
Moderately heavy leg extension (130lbs-160lbs) internally rotate your femur’s in (toes are pigeon-toed), and squeeze your outer quad in terminal extension.
10 sets / 12-15 reps
Repeat Super Set 10 Times
Puke and repeat for 10 rounds(sets) with 1 minute rest between (rounds) sets
Here are some pics from my last show, the Daytona Classic, just 10 days after getting hurt.
Posted on February 25, 2013, in BCx BOOT CAMP™, BLOG VOMIT, Figure/Bodybuilding, INJURY PREVENTION, PFACT OR PFICTION, PfiesterUrThoughtsOnThis, PFIT TIPS, PFOLLOW ME, PFUNDAMENTALS, Rehab, STEVE'S PEEVES, Ugly Truth, Uncategorized, workout and tagged beyond raw, bodybuilding, changing lives, encouragement, exercise, exercise and injury, exercises, figure competitions, figure competitor, fitfluential, fitness, fitness motivation, fitness profession, fitness tips, gnc, goals, gym motivation, lacking motivation, leg training, life, motivation, personal training, priorities, Quadriceps, quads, sweep, training, working out, workout, workout tips. Bookmark the permalink. 6 Comments.