lower leg developpement

[j_bond]

is there a good way to isolate the two heads, the inside one mostly, you see my upper legs won't stop growing but the knee region is not what it should be. i've tried different foot rotation but it didn't seem to work

 

[louden_swain]

You might want to incorporate lunges and a few leg extensions into your routine. These exercises are good for filling in the muscles around the knee.

 

[Doktor Bollix]

Front squats

 

[nikkita]

You might want to incorporate lunges and a few leg extensions into your routine. These exercises are good for filling in the muscles around the knee.

I agree with the above comment... I should add that you could try leg extensions with knees together or with knees somehow separate.

 

[argent]

Are we talking lower (calf) or upper (quads and hams)?

 

[lemur]

Front squats

agreed. to me, all the iso crap is a waste of time. maybe you can add it if front, back and hack (barbell) squats + stiff legged deads arent getting you what you want, but until then stick to the basics.

 

[edgecrusher]

Are we talking lower (calf) or upper (quads and hams)?

Bump, which part are we speaking of?

 

[teen1216]

I believe he is talking about his quads around the knee.

 

[edgecrusher]

If you are speaking of your quads around the knee area, (ie vastus medialus and lateralus,) then you will do better with compound movements like squats, and just go deep. The muscles like the VMO, are only active when the legs are below paralel, to about 15 degrees above paralel.

 

[Vortexx]

hack squat machine or front squat, for me the hack squat is a no brainer as it requires less neurological control, but, onces mastered balance issues properly the front squat will probably render better overall results in the long run.....

try this:

session 1-4

3 * 10 hack squat
3 * 20 "breathing" front squats
3 * 10 lunges
3 * 10 leg press
3 * 10 back squat

session 5-8

5 * 7 front squat (2 warmup, 3 all out sets)
3 * 15 hack squat
3 * 15 lunges
3 * 15 leg press
3 * 15 back squat