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Vastus Medialis HELP!!!

Snachito1

Snachito1

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Jan 12, 2018
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Brethren I have what some call Turnip legs.....if I measured my legs correctly right one is 26 3/4 and left one is 26 1/2 which I'm happy with the size, BUT I have the hardest time trying to target the teardrop muscle. Any tricks or tips you guys have to hit the VM more exclusively? Thanks in advance
 
The Phoenix

The Phoenix

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Jul 29, 2014
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Brethren I have what some call Turnip legs.....if I measured my legs correctly right one is 26 3/4 and left one is 26 1/2 which I'm happy with the size, BUT I have the hardest time trying to target the teardrop muscle. Any tricks or tips you guys have to hit the VM more exclusively? Thanks in advance

There’s a single leg press exercise that I do to develop the tear drops as well of the outer femoris facaea separation by angling your foot 45 degrees inward on each single leg press and it should feel a little funny (if you’ve never done them before) to start but as you develop these, they’re going to be all you want to do


Sent from my iPhone using Tapatalk
 
Mike_RN

Mike_RN

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Aug 13, 2013
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I haven't been serious about leg mass for a few years but my teardrops remain large from Mountain Biking (MTB). I've lost mass at the mid quad and hips since I started riding regularly (3-4hrs 3days/week) but my strength and lower leg mass persisted.

I have played with the foot placement (and angles like @The Phoenix mentioned) for my bodybuilders and to improve my riding. If you have access to a hack/hip sled (ass high feet down*) try putting your feet where your shoes would hit bike pedals. It's not quite on your toes (like calf raises) but heels must be off the platform with midfoot doing the work. For MTB, 1/2 range of motion is all you need to mimic the power stroke of the cranks. If you feel it too much in your calves, put more shoe on the platform. These will be harder and weights will be lighter but the mechanical disadvantage will help you grow.

Much in the way guys will put a plate under their heels or wear platform Do-Wins to squat easier...you're essentially digging a hole under your heels to make it harder.


*Opposite of leg press which is ass down feet up.
 
SAD

SAD

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Feb 3, 2011
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Ride a stationary bike at the beginning and end of every workout. But unlike the way 99% of people who get on the bike at the gym to appear to be doing something while doing nothing for 30min, you’ll be doing 10min of interval training. I start on 6/25 and do that for 1min, then 30sec as hard as I can on 25/25 (hard as fuck), then back to 1min at 6, repeat. If you’re not out of breath and quads on fire after 10min, you did it wrong.

IMO, the range of motion of a stationary bike is only 1/3 of that of a deep squat, so while you’re not getting the hip and upper quad so much, you target the lower quad and obviously calves/ankles/feet.
 
Snachito1

Snachito1

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Jan 12, 2018
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Really thank you guys I really appreciate it!!!
 
The Phoenix

The Phoenix

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Jul 29, 2014
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I normally don't post leg photos but this was a while back, added more vascularity.
 

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LITTLEMAGS

LITTLEMAGS

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Nov 1, 2010
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funny thing is my warmup in the gym is on the leg press....no lie. EVERY TRAINING day is 100 reps with a plate on each side. chest day? warm up on leg press...back...warm up on leg press....
lol
works for me....but some people think I am nuts
 
The Phoenix

The Phoenix

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Jul 29, 2014
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funny thing is my warmup in the gym is on the leg press....no lie. EVERY TRAINING day is 100 reps with a plate on each side. chest day? warm up on leg press...back...warm up on leg press....
lol
works for me....but some people think I am nuts

Sometimes, I'll do legs 3 times per week.
 
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