Outer Thigh

[permission to land]

Finally getting some growth as a 6.1 twig. How?

12 sets not 20
100% not 70%
Musclar Faliure last set


But how do I grow the outer thigh? Will it just fill out in time?

Dah 1:

Smith Squat Narrow
Leg Press

Day 2

Leg Extensions
Smith Squat Normal

 

[BigTomJ]

quad sweep comes with more size.

dont fixate on it until your legs are already big.

Pictures?

 

[permission to land]

quad sweep comes with more size.

dont fixate on it until your legs are already big.

Pictures?

Pics of what? Me?

Most people on here would say I’m skinny without a pump. 6.1

Trying though.

 

[BigTomJ]

Pics of what? Me?

Most people on here would say I’m skinny without a pump. 6.1

Trying though.


View attachment 323553

of your legs....

 

[permission to land]

of your legs....

Twigs mate. But I’m working hard on them.

 

[BigTomJ]

View attachment 323557

Twigs mate. But I’m working hard on them.

Its not so bad for a taller guy.
You have long quad insertions so its gonna take a lot of work to get the sweep to really pop.
Just gonna take time.

 

[permission to land]

Its not so bad for a taller guy.
You have long quad insertions so its gonna take a lot of work to get the sweep to really pop.
Just gonna take time.

Thanks mate. How many sets per week do I need to really grow calves?

 

[malfeasance]

They look pretty decent already and in proportion with your upper body. You just need to keep adding size everywhere.

Legs were definitely a weak point for me - 6 feet here. Even though I am no longer a bodybuilder, they are still a weak point compared to my upper body. Very stubborn.

 

[malfeasance]

Thanks mate. How many sets per week do I need to really grow calves?

LOL, you are going to need to experiment. There are those that think calves are entirely genetic.

 

[BigTomJ]

Thanks mate. How many sets per week do I need to really grow calves?

Im the wrong person to ask because my calves are absolute dog shit.
As many as you can recover from and still walk.

Hit them 2-3 times a week, prioritize calve movements that have your leg straight vs bent or seated, and really focus on the bottom half of the movement.

 

[permission to land]

Thanks Lads

 

[permission to land]

LOL, you are going to need to experiment. There are those that think calves are entirely genetic.

It annoys me when people say that because it goes against conventional wisdom. Why can’t you grow every single muscle apart from your calves. Makes no sense.

 

[Mac11wildcat]

Quad sweep: make sure you’re hitting full ROM on compound movements

Calves: as many sets a week as you can tolerate lol - 3-4 sets 3x a week

 

[eery]

hows the technique, execution and ROM? you could always throw up some videos of your worksets and we could see if theres anything that could be adjusted to get more out of your quads.

i might have a leg press variation in both sessions with either a leg extension or a sissy squat with the added squat movement, but personally ive seen the gains in terms of sweep from legpresses with some squat movements and some leg extensions for the rec fem.

considering you are so tall, squat movements might become a lot of hip/back work depending on biomechanics and execution, so maybe you are better off putting more of your volume into a more isolated exercise like legpresses, pendulum squats or similar movements, but everyone is different, try it and see how it works and feels comperatively.


How does your whole leg session/workout look and whats the split looking like across the week/microcycle?

Maybe all you need is time and maximizing the volume of effective stimulus you can recover from, as what you are doing is working.


Do you feel like you get a good stimulus from the smith squats?

 

[permission to land]

hows the technique, execution and ROM? you could always throw up some videos of your worksets and we could see if theres anything that could be adjusted to get more out of your quads.

i might have a leg press variation in both sessions with either a leg extension or a sissy squat with the added squat movement, but personally ive seen the gains in terms of sweep from legpresses with some squat movements and some leg extensions for the rec fem.

considering you are so tall, squat movements might become a lot of hip/back work depending on biomechanics and execution, so maybe you are better off putting more of your volume into a more isolated exercise like legpresses, pendulum squats or similar movements, but everyone is different, try it and see how it works and feels comperatively.


How does your whole leg session/workout look and whats the split looking like across the week/microcycle?

Maybe all you need is time and maximizing the volume of effective stimulus you can recover from, as what you are doing is working.


Do you feel like you get a good stimulus from the smith squats?

Leg Curls: 3x10
Sissy / narrow Sauat: 3x10
Leg Extensions: 3x10
Abductor In: 3x12
Ab Rope: 3x18
Seated Calf Raises: 3x45

Leg Curls: 3x10
Laying Leg Press: 3x10
Normal Sauat 3x10
Decline Sit-ups: 3x10
Abductor Out: 3x10
Seated Calf Raises: 3x40 (110kg)


Form is good. Slow and controlled. ROM in mind. Ass to greas. Full stretch. Try to hold for 2 seconds then slowly lower.

Happy to do some videos.

 

[permission to land]

Quad sweep: make sure you’re hitting full ROM on compound movements

Calves: as many sets a week as you can tolerate lol - 3-4 sets 3x a week

What’s a quad sweep!

 

[BigTomJ]

What’s a quad sweep!

Your vastus lateralus muscle, aka outer thigh.

"Quad sweep" refers to the sweep out from the knee, and back in towards the hip that's seen on developed legs

 

[AlexDavis43]

LOL, you are going to need to experiment. There are those that think calves are entirely genetic.

Im the wrong person to ask because my calves are absolute dog shit.
As many as you can recover from and still walk.

Hit them 2-3 times a week, prioritize calve movements that have your leg straight vs bent or seated, and really focus on the bottom half of the movement.

It annoys me when people say that because it goes against conventional wisdom. Why can’t you grow every single muscle apart from your calves. Makes no sense.

Only people with genetically good calves say you can build calves with hard work or smart training or whatever.

 

[permission to land]

Only people with genetically good calves say you can build calves with hard work or smart training or whatever.

I don’t mean to be argumentative, but where is the science that states that you can’t grow calves unless you’ve got a good genetics?

Calf is the same as a muscle. Put it under tension, rest and eat in a surplus, and surely it will grow.

 

[malfeasance]

I don’t mean to be argumentative, but where is the science that states that you can’t grow calves unless you’ve got a good genetics?

Calf is the same as a muscle. Put it under tension, rest and eat in a surplus, and surely it will grow.

Yes. You are correct.

Mine just do not grow like other muscles.

Example, traps. Inject steroids. Do one heavy set of shrugs, once a week. No other direct work, just whatever indirect work it gets from rack pulls and whatever. Traps grow from one set of shrugs. I actually cut way back on them when I saw pics from vacation and thought, oh, those look out of balance to the rest of my body.

Calves. Low sets, high sets, high reps, low reps, I mean, they grow, but barely. I used to train front calves in addition to back calves (tibialis anterior) using bands when I was a competitor to try and give my sticks below the knees just a little more girth.

Everybody has genetically gifted body parts. Some are more extreme than others. I would think it stands to reason that other folks have genetically cursed body parts. Calves seem to be a common one.