Quad separation technique

[plank]

QUESTION

I am at 6% body fat, 196lbs. WORKING OUT 25 YEARS.

My legs have very nice size and mediocre quad separation. Quads have nice size overall. I notice more separation
from the prejudging to the evening show, from squeezing oF course, SO:

WHAT APPROACH CAN HELP WITH QUAD SEPARATION 8 WEEKS OUT FROM A SHOW.....?
What techniques or exercises would you suggest?

 

[Tony Delk]

Just different width on stances. Toes in, toes out etc. Like BS said though, hard training. Rep it till you cant see, throw up, pass out whatever it takes. I obliterate my legs every session to the point I feel sick as hell for atleast an hour or more after the session. My legs are seperated, and huge for my size. This seems to go for everything ive trained. The more intensity I add to my workout the more detail and seperation I notice.

Contant tension techniques may help as well. Going just short of lockout on leg presses, hacks etc.

 

[GiantSlayer]

I like lunges for medialus, single leg extensions for intermedius, and close stance squats for lateralus. I believe the key to separation is a focused target.

 

[PillarofBalance]

If posing does it the day of the show would frequent/lengthy posing sessions starting further out help?

 

[GiantSlayer]

That sounds logical PoB.

 

[myosaurus]

my 2 cents on how to display quad separations... first, never lock out the knees. the key IMO is engaging upper quads around hip region. imagine doing isometric leg extension, leg raise, and pivot your feet outward against floor.

 

[red rocket]

If posing does it the day of the show would frequent/lengthy posing sessions starting further out help?

For the last 4 weeks prior to getting on stage its good to hit ALL of your poses every night and hold em for a good 30-45 seconds. This will help in a few ways.

1 Its going to help you with your form and make sure your poses are bang on.

2 It is almost like cardio, you will work up quite a sweat by going through them all 3 or 4 times a night.

3 It has a hardening effect on the muscle itself.

 

[macgyver]

QUESTION

I am at 6% body fat, 196lbs. WORKING OUT 25 YEARS.

My legs have very nice size and mediocre quad separation. Quads have nice size overall. I notice more separation
from the prejudging to the evening show, from squeezing oF course, SO:

WHAT APPROACH CAN HELP WITH QUAD SEPARATION 8 WEEKS OUT FROM A SHOW.....?
What techniques or exercises would you suggest?

Hard to believe that if you are truly at 6%bf, you are not showing separation. You sure you are not off on your estimation of bf?


What is your skinfold? If the fat is not there, the muscles are going to show.

 

[tightglutes]

What is the best cardio for leaning out your legs ?? step mill ?

 

[BrotherIron]

Posing and massages will help bring out more definition.

 

[tightglutes]

Posing and massages will help bring out more definition.

how do the massages work?

 

[red rocket]

What is the best cardio for leaning out your legs ?? step mill ?

I find the step mill is the best for maintaining the size of your legs, but for definition and separation I'd go for the bike