![]() ![]() What they found was an inverse relationship When the lifter points the toes INWARD, keeping the legs straight, the OUTER quads were targeted, forcing the outer vastus lateralls and vastus intermedius to carry the brunt of the workload. On the other hand, pointing the toes OUTWARD had the opposite effect, with the inner quad muscle groups of the fastus medialls taking on the brunt of the workload. They used the leg extension, a highly popular machine available in nearly every gym in the country, to examine how changing toe position could have effects upon muscle fiber stimulation in various groups of leg muscles. Rather, actual researchers used an MRI machine to measure just how much the muscle fibers of the legs were activated during standard training. Now, what we’re dealing with today isn’t just bro science, concocted by gymrat personal trainers who just kinda “supposed” how changing things up may actually target the parts of the leg better. The outer quad, known as the sweep, is named so because it creates a rounded sweeping effect when fully developed. There are two main areas of the quads that athletes are looking to target in order to find complete leg development. The inner quadriceps is known as the teardrop, because it looks like a falling tear when fully developed. It’s not a huge mass building exercise, and is commonly used more as a finishing movement following training, but it can pack a muscle-building punch in a targeted manner when used correctly.Īre you ready to use leg extensions to better isolate and target the muscles of your quads? Let’s break it down! The leg extension is one of the most commonly used exercises in every gym in the country. It can be used by trainers of any age without much supervision or instruction. The mechanics are simple, and you can go from very light, to very heavy, with just the move of a pin. Once we accept the fact that we all start with different muscle potential, it becomes easier to address those flaws we identify with our own physiques. Only then can we begin addressing them, targeting our weak areas and turning them into strong areas, using time, training, and plenty of patience. The inner and outer quadriceps are one such muscle group. Genetics can be your best friend, or worst enemy. Even the most gifted athlete in the muscle game, Phil Heath, still has to face narrow clavicles in the mirror each morning, despite his arms being the best the world has seen since Ronnie Coleman. On the other hand, there are lifetime training, world-class bodybuilders with smaller calves than those seen on some kids playing high school soccer. When it comes to building muscle in the iron game, there is no universal starting line. There are athletes who have never touched a weight in their lives, whose physiques already surpass anything you’ll ever be able to achieve with a lifetime of dedicated training and nutrition. Inner & Outer Quad Gains: One Simple Trick
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